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6 Post Run Stretches You Need To Be Doing

Post Run Stretches

After a run, the most important task for a racer to do is stretch, even though this step of the recovery process is sometimes skipped. Stretching and increasing your movement range are two benefits you may get from running. If you want to enjoy running more, try including a few basic post run stretches into your routine after each run.

Even though stretching after a run is beneficial for every body part, it is most effective for the portions that commonly get tense after a run.

If you’re just starting, you may be at a loss as to what stretches you should be doing after you’ve finished your run. We will go through the correct post run stretches to prepare your muscles for your next activity, adding to routine muscle training and good food and rest.

Is it vital to stretch after you’ve gone for a run?

The moment you cross the finish line of a race, you could feel the need to sit down or hurry up and move on with the remainder of the day. Although you may feel winded, post run stretches will provide several advantages.

Muscles are located mostly in the thighs, buttocks, and hips. It takes a lot of energy for your muscles to go through a repetitive cycle of shortening and extending during jogging. The run helps loosen up your muscles and makes you ready for the next workout.

This also means that the ideal time to stretch is immediately after finishing a run when the joints are still warm and flexible. The positive effects will be overpowering in your day-to-day life! 

Muscles that are too tight limit your mobility, while those that are not do the reverse. It’s helpful to stretch after a strenuous run to ease sore muscles, release built-up stress, and calm the mind. They improve your mobility and enable you to continue running. 

Here are 6 post-run stretches to speed up healing and enhance your athleticism.

1. Gastrocnemius stretch

Post Run Stretches

  • The correct stance is a right foot in front of a left foot with a right knee bent from the beginning. 
  • Hold your left leg straight and slowly lower your heel to the ground. It ought to feel good to stretch out that left leg.
  • Take a little step forward so your head and back foot form a right angle.
  • Repeat it the same way for the other leg.

2. Soleus stretch

Post Run Stretches

  • Make a little forward movement on your right foot while maintaining your left foot completely still.
  • Relax your knees and put equal weight on both feet. A good stretch should be felt about above the ankle.
  • You can change positions and do it with the opposite leg.

3. Inner thigh stretch

Post Run Stretches

  • Be straight on the ground.
  • Draw your toes together and keep your knees bent to the sides.
  • Put the weight and lean on your knees, not your elbows.
  • Try sitting on something higher.

4. Hip flexor stretch

  • Squat down until your left knee touches the floor, and your right foot should be flat.
  • When you’re in this posture, your left pelvis is directly above your left knee, and the right knee is directly above your right ankle.
  • Make sure that both of your hip bones are forward-facing at all times. Avoid rounding your lower back.
  • Specifically, extend your left arm upward.
  • Inhale deeply. Stretch your body by raising one arm over your head. As you do this, your rib cage should rise and slide away from your pelvis.
  • Exhale as you round your back and bring your left arm to the right side.
  • Do the same procedure on the other side.

5. Quad stretch

  • Start by lying flat on your stomach. 
  • Raise the right leg.
  • Get hold of your right foot or ankle using your right hand.
  • Do not let the front of your pelvis lift off the ground, and bring your right foot towards your right side with a gentle easing motion.
  • Switch sides and do it again.

6. Hamstring stretch

  • Place your feet level on the ground and bend your knees.
  • Put your hands under your right leg and keep your right knee close to your chest.
  • Reach your right foot upward and straighten your right leg. Please keep in mind that your leg can be partially straightened.
  • When extending your leg, it’s important to maintain your lower back on the floor and your shoulders low towards the ground.
  • Switch sides and do it again.

Frequently Asked Questions

What adverse effects might jogging have on a person if they do not stretch afterward?

When you neglect such a crucial part of your training, you greatly increase your likelihood of being hurt. This causes tight muscles or hip flexors patella pain by putting unnecessary tension on the knee, leading to inflammation and discomfort.

Overly taut muscles are also more vulnerable to stress, cramp, injury, or general pain.

If I want to stretch, how long should I do it?

Don’t compare your flexibility levels to others; we’re all different, and some individuals naturally have a wider range of motion. Do it for not more than 30 seconds, and make sure you stretch out both sides equally.

Which muscle groups tend to feel tight after a run?

The hamstrings and calves are all susceptible to tightness from jogging. If you have a poor body, you may also have stiffness in your lower back. Active warm-ups, as well as regular stretching and mobility training, might be beneficial.

Should I avoid pre-run stretching?

Dynamic stretches before jogging are not encouraged. It reduces efficiency and energy output, leaving you feeling sluggish and unmotivated, probably not how you want to start your run.

Final Thoughts

Daily stretching is the best method to reset one of the most crucial parts of your running routine. There are several ways in which post run stretches improve the flexibility of your muscles and running ability.

You’ll be surprised at how much quicker and more effectively you can run after doing these simple yet powerful stretches.

You can also check: Are Meal Replacement Bars Ever Worth The Money 5 Options To Try

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Hello, I am the founder of Health and Stamina and a full-time health and fitness blogger. Bringing you the most talked-about health and fitness issues from reliable sources. 

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