7 Post-Workout Running Stretches To Prevent Muscle Soreness

WARNING:

• Complete the running stretches (static stretching) on this page after your run.
• Want to know what to do before your run? Use these pre-workout stretches for runners.

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.