12 Best Post-Running Stretches



We get it, stretching is not exactly on the top of your mind after you’ve had a long run. You probably want to take a shower or have a snack. However tempted you might feel to skip your post run stretches, it’s important you do them. It can, in fact, prevent injury and improve your running.

In today’s video, we’ll be talking about the best post-running stretches. How do you stretch your quads while standing? Which stretch relaxes both your arms and abs at the same time? How do you do lunges with a stretching modification? We’ll talk all about this AND more…

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Timestamps:
Intro – 0:00
Stretching your quads while standing – 00:35
Stretching your arms and abs at the same time – 01:18
The classic lunge but with a modification – 01:56
Stretching like a butterfly – 02:28
Stretching your calf while standing – 02:52
Stretching your iliotibial (IT) band – 03:30
Stretching your hamstring – 04:18
Stretching your spine – 04:46
Stretching your triceps while standing up – 05:25
Downward dog – 05:55
Lying-down stretch – 06:37
Inner thigh stretch – 07:05

Music:

Summary:
1. Stretching your quads while standing
This stretch will help your front thigh muscles, while giving more flexibility to your hip flexors. This standing quad stretch works on the large fleshy muscle group covering the front and sides of your thigh.

2. Stretching your arms and abs at the same time
It’s important to stretch your abs after a good running session. The abdominal muscles require some relief.

3. The classic lunge but with a modification
This variation on the lunge will help you with your quads, calves and hip flexors. Once again, stand with your feet apart as wide as your hips, but bend your knees a bit. Lean forward and put the palms of your hands against the floor on either side of your feet.

4. Stretching like a butterfly
This stretch can open up your hip and also help your gait. For this, you will be sitting on the floor.

5. Stretching your calf while standing
Your calf and shins need as much stretching after a running session as the rest of the body. This exercise can help with that.

6. Stretching your iliotibial (IT) band
This particular stretch can help with the IT band, the tissue that goes from your thigh to knee. It’s one area that’s always injured among runners.

7. Stretching your hamstring
A tight hamstring can lead to a serious injury, so it’s important to stretch them out. For this, you will need to lie down on your back.

8. Stretching your spine
When you run on a regular basis, it can have an impact on your posture. You can do this stretch to help straighten your back muscles so you can remain vertical. To begin this stretch, sit on the floor while keeping your legs crossed.

9. Stretching your triceps while standing up
Even though running is mostly about the legs, your upper body also plays an important role. For instance, your triceps need to be stretched too, as you would also be using your arms while running.

10. Downward dog
When you use the downward dog stretch, you’ll be able to work on a number of muscles such as your delts, glutes, hamstring, triceps and even your back. To do this, you will need to get on all fours while ensuring the hands are under the wrists.

11. Lying-down stretch
With this stretch, you’ll work on your glutes as well as your outer hips. To do this, lay with your back on the floor. Bend your right knee and put the knee on your left thigh. It should be placed just above the knee.

12. Inner thigh stretch
The inner thigh stretch is good for stabilizing your hip and knee joints. Inner thigh stretches also tone and strengthen your legs. For this very simple stretch, you first need to stand with a very wide stance.

For more information, please watch the video until the very end.
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