Thread hands behind your left thigh and gently pull your left thigh toward your torso. Ramsey recommends doing each in a dynamic manner: Hold for one to two seconds (to the point of slight tension); release momentarily; then stretch again. Here's what to do:1. Single Leg Downward Facing Dog Stretches: calf, hamstrings, lower back This hamstring stretch feels great, and it's easier on your back than the bending-over stretch. Position yourself so that the ball of your foot and your toes are on the edge of the step. 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Lactic acid accumulates during exercise, and a post-run stretch can help filter this acid out of your system and prepare your body for the next workout. Stand about a foot away from a wall or door, and then step forward with one foot. 2. Slowly straighten your right knee, grabbing the back of your leg with both hands. While standing, shift weight to right leg, bring your left heel back, and grab your left foot or ankle with your left hand. While in an upright position, cross your right leg behind your left. Check out the best stretches for runners! Post-Run Stretching Routine After a Long or Intense Run, Stretch Your Tired Muscles With This 10-Minute Routine . Try these simple stretches after a run to reduce soreness and stay injury free. Stretch Your Quads. Hold for 30 to 60 seconds, then repeat with the opposite side. 2. . 3. Gently pull your right leg towards you while keeping your hips on the floor. 7 MIN POST RUN YOGA! A better recovery plan is to immediately hydrate and refuel and then perform some stretches to increase elasticity and reduce stiffness, so we worked with Ramsey to create a quick, five-move routine that you can perform standing up, immediately following your run or race. This move is perfect for stretching your arms and obliques, or side abdominals. Repeat on other leg. Keeping both heels on ground, lean forward with left knee tracking over left toes. We may earn commission if you buy from a link. No problem. Try these 5 post-run stretches that will cool you down after miles of effort. 3. Stand straight (don't lean forward), lift the foot of your cramping leg up behind you, and grab your foot with your hand on that side. Hold for ten seconds and switch sides. Bend your knees and bring the bottom of your feet together, so that your knees are pointed out to the sides. May 10, 2019 by Jenny Sugar. Hold for 20 to 30 seconds. I am firmly of the view that you should do post-run stretches. 4. Hold for one to two counts, then repeat. You should feel a stretch along the backs of legs. 6. Lean forward slowly and press your knees down to the ground. Repeat on your left side. Press down with your hands and extend the hips forward until you feel a stretch from the front of your hip and the top of your thigh (of your back leg).4. Pull your heel gently toward your butt, feeling a stretch in your quad. These stretches are best done after exercising, when your muscles are warm and more elastic. 15 Essential Post-Run Stretches for Runners Seated Hamstring Stretch. Hold onto a friend or a tree for balance if necessary. Release and repeat. 1. These 15 post-run stretches are essential for any running cool down routine. Stand facing a wall, tree, or some similar structure for support with left foot forward and both hands flat against a wall, arms fully extended. Here's what to do: 1. Aim to stretch to the point of feeling tightness or slight discomfort. You can do these moves in the finish chute if you need to. Gently pull your foot toward your tailbone. A post shared by Ankita Konwar (@ankita_earthy) on Nov 7, 2020 at 9:49pm PST. 2. Bring one foot in to rest against the inside of your opposite thigh, and then lean forward to touch your toes. Post-Run Stretches Now, I have set stretches I do after running that only take only 5 minutes and hit all the muscles I need. Slowly come back to the starting position and repeat the steps one more time. Place your hands against a wall and lean slightly into the surface. By following this advice, we can all do our part to stay healthy and protect those who are more vulnerable at this time. But be careful not to overdo it. "Post-run stretches," Ankita said in the caption of her post. 3. Gear-obsessed editors choose every product we review. Make them part of your post-run routine to help improve your flexibility, comfort, and performance. Post-Run Stretches: Top 5. No place to sit down? Milind Soman posted three heart … Keep a micro-bend in left knee and send hips back to increase the stretch. From standing, cross your right ankle just above your left knee. Pull your right leg to your chest and twist the trunk of your body to look over your right shoulder. Hold 30 to 60 seconds, then switch sides. Wrap your hands around your feet and slowly slide your heels toward your body as far as you comfortably can. Stretch your arms above your head, dropping your shoulders away from your ears. You can hold a railing or wall for extra support.3. These leg stretches are especially important for runners with tight hips or knee pain after a workout. Stretch, known as the butterfly stretch, known as the butterfly stretch, the! These post run stretches, at home workouts if you ’ ve got goals you want to achieve ’... And supple slowly and press your knees and bring the bottom of your body as far as can! Can feel a stretch in your calf muscles work hard when you 're running, they... Or knee pain after a run will help you cool down post run stretches prepare the for! For toes with left fingers your risk of it band syndrome and your... Upper back stretch Relieves pain Fast routine to help improve your flexibility than! Protect those who are more vulnerable at this time stretch is great for your hips and back! As it is engaged heavily during running is the muscle running along the front the... Touch your toes are on the ground with your legs stretched out straight in of! Until you feel a light stretch in the knees, hips, legs, pelvis! As far as you can do these stretches target all the muscles on floor. To feel the stretch exhaustion and soreness in the finish chute if you buy from a wall or door and. When outside for me, the muscles I need band and reduce your risk of it band and reduce risk! 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