7 Post-Workout Running Stretches To Prevent Muscle Soreness

These running stretches are perfect for after you've finished your run. They allow your muscles to relax and release any tension that you built up.

They are static stretches and they will help you...

  • Re-establish your normal range of motion
  • Maintain your flexibility.
  • Re-align your muscle fibers.
  • Relax and cool down.
  • Recover quicker between runs.

Ideally, after you get back home from your run you should...

  • Pace around for a few minutes to get your legs out of running mode.
  • Spend about 5 - 10 minutes doing the running stretches below.




Check out the running stretches here...

These are mostly lower body stretches because they are the muscles used most frequently while running. We have included a few for your torso too though. You can get tight there too sometimes.


Hamstring Stretch

Your hamstrings were used lots during your run so now is a good chance to stretch them right out again.

  1. Get into the position below.
  2. Keep both legs straight.
  3. Bend forward at the hips rather than with your upper body.
  4. Bend forward until you feel a stretch in your hamstrings.
  5. Hold this stretch for 30s
  6. Swap sides and use the other leg.



Inner Thigh / Glute Stretch

This stretch gets both your inner thighs and your glutes at the same time. The standing leg has an inner thigh stretch and the upper leg has a glute stretch.

  1. Find something to put your foot up on.
  2. Push in your hips and try to spread your legs as wide as you can.




Hip Flexor Stretch

This one is good for relieving pain in your achilles tendon. Don't ask why, but it works.

  1. Get into a lunge position.
  2. Try to lean your torso back while keeping your lower back flat.
  3. It should produce a strong stretch in your hip flexors.



Squat Stretch

Once you're flexible enough, this stretch is very relaxing. Until then, it can be quite hard to keep your balance. If you find it hard to balance, turn your feet a little further outwards or go up onto the balls of your feet.

  1. Squat down into the position shown in the picture.
  2. Relax.
  3. Hold for 20s




Calf & Chest Stretch

Why stretch your upper body? Because some people hold a lot of tension in their upper bodies when they run. This stretch will help get rid of that tension and keep you stress free.

  1. Lean up against a tree in the first position shown.
  2. The further forward you lean the better the stretch in your calf will be.
  3. Hold this position for 10s
  4. Lower your upper body through your arms to stretch your chest and shoulders.
  5. Hold this position for 10s.
  6. Swap sides and repeat.



Side Stretch

This stretch is nice for loosening up the whole side of your torso.

  1. Stand up with your feet a little wider than hip width apart.
  2. Bend over sideways and stretch your arm out as far as you can.
  3. Breathe deeply and hold for 10s.
  4. Swap sides and repeat.




Hamstring & Inner Thigh Stretch

Shaye's pretty flexible. Think of the picture below as a final destination. Don't expect to get that low on the first try.

  1. Spread your legs as wide as you can while keeping your toes pointing upwards.
  2. Breathe in deeply, lift your arms in the air.
  3. Breathe out and lean your torso as far forward as you can.
  4. Hold this position for 20s.




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