The 12 Best Post-Run Stretches for Runners

Time to stretch.

It’s a phrase few runners love to hear — and even fewer actually look forward to. Most of us tend to skip post-run stretching until tight, sore muscles start slowing us down. Only then do we start thinking, maybe it’s time to stretch.

Yes, stretching takes extra time, and between training, work, and family, it’s hard enough just to fit in the miles. Plus, let’s be honest, most runners aren’t exactly known for their flexibility. It’s not the most glamorous or satisfying part of training.

But here’s the truth: post-run stretching is one of the simplest ways to support recovery, improve mobility, and keep your body running smoothly for the long haul. As a coach, I always encourage my athletes to include a few dynamic stretches before a run and finish with a short, focused round of static stretches after.

In this guide, I’ve compiled my top post-run stretches for runners, complete with step-by-step instructions (and GIFs!) to make recovery simple, effective, and even enjoyable.

Why Should You Stretch After Running?

To start, stretching helps return your body and mind to a relaxed state by increasing blood flow to your muscles while lowering your heart rate. 

It can also:

• Reduce the risk of injuries.¹Amako, M., Oda, T., Masuoka, K., Yokoi, H., & Campisi, P. (2003). Effect of Static Stretching on Prevention of Injuries for Military Recruits. Military Medicine, 168(6), 442–446. https://doi.org/10.1093/milmed/168.6.442
• ‌Improve flexibility and range of motion²Hobrough, P. (2020). The Runner’s Expert Guide to Stretching: Prevent Injury, Build Strength and Enhance Performance. In Google Books. Bloomsbury Publishing. https://books.google.co.cr/books?hl=en&lr=&id=OAqlDwAAQBAJ&oi=fnd&pg=PT4&dq=benefits+of+stretching+for+runners&ots=JMWJVOdv17&sig=CtH2eD13VIBKedfEF1decC9yfao&redir_esc=y#v=onepage&q=benefits%20of%20stretching%20for%20runners&f=false in the joints.
• Improve athletic performance.³KOKKONEN, J., NELSON, A. G., ELDREDGE, C., & WINCHESTER, J. B. (2007). Chronic Static Stretching Improves Exercise Performance. Medicine & Science in Sports & Exercise, 39(10), 1825–1831. https://doi.org/10.1249/mss.0b013e3181238a2b
• Help relieve muscle soreness and reduce cramping after running.

Now, let’s closely examine static stretching, the type of stretching we perform after exercise.

What is Static Stretching? 

Static stretching involves holding a position for an extended period — typically 30-60 seconds — rather than moving continuously, as you would with dynamic stretching.

During static stretching, the targeted muscles are gently taken beyond their normal range of motion and held under light tension. Because of this, static stretching should only be done after your run, when your muscles are already warm and less prone to strain.

All of the post-run stretches in this guide are static stretches, designed to relieve tightness, improve flexibility, and help reduce the risk of muscle-related running injuries.

Tips For Static Stretching 

Here are some pointers to ensure you perform these post-run stretches properly: 

• Static stretch after running, not before: Save static stretching for after your run, when your muscles are warm and pliable.
• Hold each stretch for 30–60 seconds: This is the sweet spot to improve flexibility and release tightness.
• Breathe deeply and stay relaxed: With each exhale, let your muscles soften and gently deepen the stretch.
• Stay gentle and controlled: You should feel mild tension, never pain. If something hurts, ease off or stop.

What Are The Best Post-Run Stretches For Runners?

After every run, take 5–10 minutes to cool down with an easy walk or gentle jog to bring your heart rate back to normal gradually. Once you’ve cooled down, add about 5 minutes of stretching to your routine.

You don’t need to perform every stretch in this list after each run. Instead, choose a few that target the key muscle groups runners rely on most — the quadriceps, hamstrings, IT band, calves, and glutes.

Hold each stretch for at least 30 seconds, aiming for 45–60 seconds when possible. The benefits of post-run stretching — improved flexibility, reduced tightness, and lower injury risk — are well worth the extra few minutes.

Depending on where you run, your cool-down routine may look a little different. Some runners can simply walk back home and stretch in comfort; others finish at a park, trailhead, or track. The key is to stretch immediately after your cool-down, while your muscles are still warm and pliable.

That’s why we’ve included a mix of standing stretches you can do outdoors and floor-based stretches for when you’re at home or have a mat handy.

Whatever you choose, the most important thing is simple: don’t skip your post-run stretch — your body will thank you later.

#1: Standing Quad Stretch

1. Stand with your feet shoulder-width apart. 
2. Bend your right knee behind you and bring your right heel toward your right glute. 
3. Hold your right ankle or foot with your right hand.
4. Gently pull your heel upwards and toward your glute. Ensure your knees are kept close together. 
5. Hold this position for 30-60 seconds. 
6. Switch legs.

#2: Lying Side Quad Stretch 

1. Lie on your right side and prop yourself up with your right forearm.
2. Bend your left knee and take your left foot in your left hand. 
3. Pull your left foot toward your left glute, keeping your knees together. 
4. Hold this position for 30-60 seconds. 
5. Repeat on the other side.

#3: Standing Hamstring Stretch

1. Stand with your feet hip-width apart. 
2. Step your right foot forward slightly, placing your right heel on the ground and flexing your foot.
3. Bend your left knee slightly. 
4. Bend at the waist and bring your torso toward your extended leg until you feel a stretch, keeping your lower back straight. 
5. Hold this position for 30-60 seconds. 
6. Repeat on the other side. 

#4: Lying Hamstring Stretch With Resistance Band 

This stretch requires a long resistance band, cord, or towel. 

1. Lie on your back with your legs extended out in front of you. 
2. Loop a resistance band around the sole of your left foot and hold each side of the resistance band in either hand. 
3. Lift your left leg towards you until it is perpendicular to your body. 
4. Using the resistance band, pull your leg gently toward your body until you feel the stretch, keeping your knee extended. 
5. Keep your back and other leg flat on the floor at all times. 
6. Hold this position for 30-60 seconds. 
7. Repeat on the other side.

#5:  Standing Hip Flexor Lunge Stretch 

1. Stand tall with your feet at hip-width apart. 
2. Step forward with your left foot. 
3. Keeping both feet flat on the ground, drive your left knee slightly forward while simultaneously arching your torso ever so gently back. You will also feel this stretch in your calf muscle.
4. Hold this position for 30-60 seconds. 
5. Repeat on the other side.

#6: Kneeling Hip Flexor Stretch 

1. Start in a kneeling lunge position with your right leg in front of you at 90 degrees and your left knee on the floor directly underneath your body.
2. Engage your core, keep your back straight, and place your hands on your hips.
3. Shift your body and your right knee forward, keeping your upper body straight. 
4. Hold this position for 30-60 seconds. 
5. Repeat on the other side. 

#7: Lateral Lunge Stretch

You will feel this post-run stretch in your adductors.

1. Stand tall with your feet facing forward and your hips a bit wider than shoulder-width apart.
2. Bend your left knee, hinge at the hips, and sit back to the left side, lowering into a side lunge. You can rest your hands on your left thigh to deepen the stretch.
3. Hold this position for 30-60 seconds. 
4. Repeat on the other side.

#8: Adductor Floor Stretch

1. Begin in a kneeling position on the floor. 
2. Take your right foot and stretch it out to the side, your toes pointing forward. Ensure your torso remains straight over your kneeling leg. 
3. Place your hands on the floor in front of you.
4. Push your hips backward as you simultaneously reach your hands further out in front of you.
5. Hold this position for 30-60 seconds. 

#9: Lunging Calf Stretch

1. Stand tall with your feet together.
2. Take a step backward with your right foot.
3. Lean forward slightly, keeping your back straight.
4. Press your right heel into the ground for a calf stretch. If this movement is too easy, place your right foot even further behind you for a deeper stretch.
5. Hold this position for 30-60 seconds. 
6. Repeat on the other side. 

 #10: Single-Leg Downward Dog Calf Stretch

1.  Start in the classic downward dog yoga pose. 
2. Lift your right foot off the ground and place it on the calf of your back leg, helping push your left heel into the ground.
3. Hold this position for 30-60 seconds. 
4. Repeat on the other side.

#11: Standing Figure Four Glute Stretch 

This is one of our post-run stretches that requires a significant amount of balance and stability to perform correctly. Therefore, you may need to hold onto something to prevent toppling over or perform it while seated or on the floor.

1. Standing on your right leg, bend your left leg at a 90-degree angle, placing your left ankle on your right knee. Keep your right knee slightly bent for better stability. 
2. Bend your right knee even more until you reach a squat position. 
3. Place your left hand on your left knee and gently push down to feel the stretch.
4. Slightly lean your torso forward, keeping your back perfectly straight.
5. Hold this position for 30-60 seconds. 
6. Repeat on the other side. 

#12: Lying Figure Four Glute Stretch 

1. Lie on your back and cross your right foot over your left knee. 
2. Take hold of your left leg with both hands and gently bring your knee toward you.
3. Keep your back and head relaxed and flat on the floor.
4. Hold this position for 45-60 seconds. 
5. Repeat on the other side. 

Now, you have plenty of post-run stretches to choose from, whether you need to stretch on the track or in the comfort of your own home. 

Select at least one stretch from each muscle group, and remember to hold the stretch for the recommended duration to fully benefit from it. 

If you are looking for a pre-run routine to add to your workouts and help with injury prevention, check out our dynamic stretches for runners guide:

The 15 Best Dynamic Stretches For Runners

References

• 1
  Amako, M., Oda, T., Masuoka, K., Yokoi, H., & Campisi, P. (2003). Effect of Static Stretching on Prevention of Injuries for Military Recruits. Military Medicine, 168(6), 442–446. https://doi.org/10.1093/milmed/168.6.442
• 2
  Hobrough, P. (2020). The Runner’s Expert Guide to Stretching: Prevent Injury, Build Strength and Enhance Performance. In Google Books. Bloomsbury Publishing. https://books.google.co.cr/books?hl=en&lr=&id=OAqlDwAAQBAJ&oi=fnd&pg=PT4&dq=benefits+of+stretching+for+runners&ots=JMWJVOdv17&sig=CtH2eD13VIBKedfEF1decC9yfao&redir_esc=y#v=onepage&q=benefits%20of%20stretching%20for%20runners&f=false
• 3
  KOKKONEN, J., NELSON, A. G., ELDREDGE, C., & WINCHESTER, J. B. (2007). Chronic Static Stretching Improves Exercise Performance. Medicine & Science in Sports & Exercise, 39(10), 1825–1831. https://doi.org/10.1249/mss.0b013e3181238a2b