The 12 Best Post-Run Stretches: Our Essential Guide

Time to stretch! 

Few runners enjoy hearing this phrase, and most avoid a post-run stretching routine. Unless, of course, our running performance begins to decline due to exceedingly tight, sore muscles. Then, we start to consider stretching after running.

Yes, stretching adds extra time to our workouts, and it’s hard enough to fit training into our busy schedules with work, family, and other responsibilities.

In addition, most of us don’t take joy in stretching much at all. Most runners aren’t all that flexible, so it’s not the most enjoyable part of our training.

Despite these conflicting feelings about stretching after running, it is an important part of a runner’s training program. As a certified running coach, I do urge my athletes to do a quick round of dynamic stretches before a run and static stretches post-workout.

In this guide, we have compiled a list of the best post-run stretches, complete with instructions and gifs for you to add to your next workout. 

Why Should You Stretch After Running?

Why is a proper cooldown, including post-run stretches, significant after your runs? 

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. 

Let’s look at the potential benefits you can experience if you add post-run stretches to your routine. 

• Can 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.
• Can 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 after running.
• Can reduce cramping after running.

These are some great reasons to add in at least a 5-6 minutes of stretching at the end of your training sessions. 

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

What is Static Stretching? 

Static stretching occurs when the same position is held for a prolonged period, ideally 45-60 seconds, as opposed to dynamic stretching, which involves constant movement. 

When static stretching, the muscles being stretched do not stay in their natural range of motion but are gently pushed under mild tension. This is why it is important to only static stretch after workouts, as muscles are warmed up and will not strain under this tension. 

All post-run stretches in this guide will be static stretches, which help provide the previously mentioned benefits, such as relief of tight muscles and a lowered 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.
• Hold these post-run stretches for between 45 and 60 seconds to reap optimal benefits. 
• Relax your muscles while holding the stretch to allow yourself to stretch deeper.
• Breathe deeply while you stretch, as this will help your muscles relax. With each exhale, try to gently stretch the muscle a tad more. 
• Stretch your muscles gently. You should feel mild tension but not pain. If you feel pain, let up on the stretch or stop altogether.

Do We Need A Cool-Down After Exercise?

Ideally, you should include an entire cool-down routine after your runs, just as you should have a warm-up routine before your runs. 

After every run, cool down with 5-10 minutes of walking or easy jogging to bring your heart rate back to a normal rate. After you cool down, add about 5 to 6 minutes of post-run static stretching. 

You do not need to perform all these post-run stretches after each run. Instead, choose a few daily and focus on major muscle groups used, such as the quadriceps, hamstrings, it band, calves, and glutes.

Perform each of these movements for a minimum of 30 seconds, ideally 45-60 seconds. The benefits of adding these post-run stretches to your routine will be worth the extra effort.

Let’s get into our post-run stretches! 

What Are The Best Post-Run Stretches For Runners?

For your daily runs, you may be lucky enough to just walk out your front door, run, and come back home. Others may need to drive to a specific neighborhood, park, trail, or track.

Stretching immediately after you cool down is important so your muscles are still warm. This means that some of you can stretch in the comfort of your home, and some will have to do so out on the road. 

Therefore, I included post-run stretches that you can do in a standing position if you are outside and ones that can be done on the floor if you are home or have a stretching mat with you.

Choose the stretches most convenient for you; just be sure to stretch! 

#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 45-60 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 45-60 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 45-60 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 45-60 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 45-60 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 45-60 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 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 45-60 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. Be sure your torso stays 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 45-60 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 the position for 45-60 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 45-60 seconds. 
4. Repeat on the other side.

#11: Standing Figure Four Glute Stretch 

This one of our post-run stretches takes quite a bit of balance and stability to perform correctly. Therefore, you may need to hold onto something to keep from toppling over or perform it 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 45-60 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. 

Choose at least one stretch from each muscle group, and remember to hold the stretch for the indicated time to really reap the benefits. 

If you are looking for a pre-run routine to add to your workouts and help with injury prevention, check out our Dynamic Stretch 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