How to Stretch After Running: 7 Best Post-Run Stretches

The best post run stretches can be debated endlessly. There are actually a lot of running stretches that I love, but specifically here I’m focusing on recovery stretches for runners.

That means static stretches which we hold for up to 1 minute to help release tension in the muscles. The one’s listed here will relieve tightness in the hips, lower back and quads.

Overall they’ll help you, as a wound tight runner, to relax!

Why does that matter?

As runners we put our bodies through a lot of stress, which raises our cortisol levels. The result is that many runners wonder why they’re gaining weight instead of losing it or why they’re feeling so fatigued all the time.

And yes stretching is different from yoga, find out why here>>

So think of your stretching time as a chance for your body to recognize it’s ok to slow down and to enhance your recovery. Physical Therapist, Stuart Wilson of Elevate PT, is a huge proponent of stretching and using your massage gun in the evening as part of pre-hab.

In this post, you’ll learn the differences between post-run stretches and warm-up stretches, as well as understand whether post-run stretches are important and exactly how to do them for different muscle groups.

Pre-Run Stretches vs Post-Run Stretches

Runners require different types of stretches pre-run and post-run. This is where the difference between dynamic stretching vs static stretching comes into place.

Pre-Run Stretches:

Dynamic stretching is active stretching that utilizes momentum to warm up the muscles. It mimics the movements of running to increase our heart rate, raise our body temperature, and warm up the muscles.

This would include things like leg swings, butt kicks or walking lunges that make for a good hip flexor stretch.

In short, you’re constantly in motion while doing this type of stretching routine. It allows your body to be ready for running and is the type of stretching to perform pre-run.

Checkout this 5 minute dynamic warm up to get your muscles loose.

Post-Run Stretches:

Static stretching, on the other hand, incorporates the reach-and-hold style of stretching that you might have done in school as a kid.

With this style of stretching, you typically hold a position for 30 to 60 seconds. This holding sequence helps the muscles lengthen and relax which increases flexibility, improves range of motion, and assists with muscle soreness.

This is why this is the type of stretches to perform post-run.

And for those who ask, DO NOT STATIC STRETCH BEFORE the run.

This is a great way to get injured.

Do We Need to Stretch After Running?

The debate continues to rage about the benefits (proven or not) of post run stretching.

While I don’t think it needs to be extensive or even the instant we stop running, I’ve seen in many runners I work with that a little time spent stretching can both feel good and help to release tight muscles, which goes on to prevent injury.

The Running Doc makes some fantastic points in his discussion of the post run stretch. Here are a few highlights.

• Running injuries occur, most often, as a result of “overuse,” where a tight structure pulls at an incorrect biomechanical angle, causing inflammation and pain.
• Would anyone get ITB syndrome without a tight ITB? No.
• As we age, our muscles and tendons get tighter and more brittle. Not stretching will land you in my or my colleagues’ office someday.

One of the best things about stretching for runners is that it should be more passive and thus relaxing.

In fact, restorative yoga or light stretching is often better for us than a hard core class because we need to mentally and physically just let go!

How Light Stretches Post-Run Help with Recovery

Even if you’ve only got 5 to 10 minutes to stretch post-run, it can have compounding benefits in the long run.

This is because when we’re pounding on the pavement or even hitting the trails, our core and lower leg muscles (glutes, quadriceps, calves and hamstrings) are working overtime.

After you finish your run and then go sit at your desk all day, those muscles continue to get tighter and tighter. Which means when you head out for your next run, the chance of injury increases due to less muscle efficiency and the run feels harder.

And so, light static stretches can help your overall flexibility and mobility and as well range of motion.

I’m a fan of doing them in the evening after you have been sitting all day, but if you have time immediately post run that’s great too!

Best Post-Run Stretches for Recovery

Following are a few of the best restorative stretches for runners and yup we’re using props today!

Often running leaves us both energized and tightly wound, {anyone else find it harder to reach your toes post run?!} so using a yoga strap and block can ensure we don’t over stretch or help us increase our range of motion for running.

These stretches are also super useful for anyone who sits all day, as we’ve shown repeatedly that shortens our muscles which then throws off our stride.

So take a deep breathe, give yourself a moment to relax and just enjoy these stretches.

Perhaps while catching up on some of those TV shows you pretend not to watch {cough Real Housewives}.

Without further ado the best post run stretches:

Hip Bridge with Block

I came upon this one by accident, but now swear by it. This stretch is definitely something I’d recommend you incorporate into your stretching routine

A yogi friend had me do it while we were waiting for class to start and after 5 minutes of just literally chilling out, I removed the block and my hip popped.

In that amazing way where you can tell pressure has been released and things are back in place! Free sports chiropractor!

Simply lay on the yoga block for up to 5 minutes. You can start with it flat and then put it on the side as you get used to that and want to increase the stretch a little.

This incredible yoga-based stretch can do wonders for runners as it works on multiple muscle groups at one time. It works the core abdominals, back, hip, and hamstring muscles.

It especially brings the obliques into play, which helps keep the pelvis and lower back centered. While the hamstrings are in use supporting the stretch their opposite muscles, namely the quads and hip flexors, get a good stretch as well.

Iliotibial Band Stretch

There are all kinds of standing stretches that can help, but this one, I’ve found forces you to really see just how tight you are.

To perform this IT band stretch, start by holding the strap in your right hand, around your right foot, begin dropping the leg across your body. Keep your hips and shoulders firmly planted on the ground.

The tighter your IT Band the higher you’ll have to keep your leg to keep everything on the mat.

That’s ok, the goal isn’t to get to the ground, it’s to stretch that muscle. Hold 30-60 seconds, switch sides.

Inner Thigh Leg Extension

Oddly another place we get tight, but forget to stretch, is our inner thigh. PT’s say this is because we neglect this muscle during our solely forward motions.

Hold the strap in your left hand and slowly allow your leg to fall to the right. Don’t go to fast and keep both shoulders on the ground.

You may not have a huge range of motion and that’s fine, watch to see if it changes over time.

Hold 30-60 seconds, switch sides.

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Quad Stretch with Strap

I love stretching my quads. Maybe that’s because when my knee was so tight, I could feel it release after I spent some time on this stretch.

Since we’re focused on passive stretching, try laying on your stomach, keeping knees together and using the yoga strap to pull your heel as close to your bum as you can without pain.

Hold 30-60 seconds.

Single-Leg Toe Reach for the Hamstrings

The sit and reach was my least favorite thing ever as an elementary school kid. Mostly because I could reach my knees and that was about it!

Since then I’ve continued to spend just a few minutes on this stretch and can certainly tell it allows me to open up my stride more efficiently by loosening the hamstrings.

Hamstring stretches are incredibly important for runners many runners become quad dominant, and this results in tight hamstrings. This in turn can lead to running hamstring pain and injury.

To perform this stretch, bring the sole of the right foot into the left thigh and extend the left leg. Bending from the waist, facing your outstretched leg, and keeping your back straight reach for those toes.

Hold 30-60 seconds, switch legs, and repeat by now bringing your left foot in the thigh and extending your right leg to repeat the stretch on the other side.

Legs Up

Have you ever been in yoga class when they ask you to go in to a shoulder stand, then say if you don’t want to or it’s your cycle don’t…so you just hang there legs up thinking when is this over?

Inversions help to flush out the legs and get everything in your body moving that might be stagnant (think bye bye lactic acid or swelling). It’s the same reason that compression boots work, they are moving fluid from your feet back towards your heart.

A good way to get some great hip benefits out of that is with the yoga strap.

By simply looping the strap over the feet and holding with shoulders remaining relaxed on the mat, it’s often easier to stay in this position. You can also simply find a wall and place your butt next to it and your legs up the wall.

Calf Stretch with Block

These puppies get tight when they’re over used during a workout, which is a common issue for long distance runners as we build strength and good form.

A tight calf can lead to shin splits, knee pain and IT Band pain. Nobody wants that, which means whether you wear heels or find this is your place de jour for muscle cramps a long hold static stretch can help.

This one is pretty simply.

Place your toe on the block and heel on the ground. Lean into the block for at least 30 seconds, but up to 3 minutes is great. You’ll feel this stretch along your calves all the way down to your ankles.

Bonus Running Stretches:

If you have a specific running injury, I’ve done additional guides which you need to checkout:

• Stretches to Undo the Effects of Sitting All Day
• IT Band Stretches
• Shin Splints Stretches
• Plantar Fasciitis Stretches
• Piriformis Stretches

What is your favorite post run stretch?

Checkout the Ultimate IT Band Solution to eliminate the pain once and for all >>