How to Stretch After Running

Stretching is important after any exercise routine. Stretching after running can prevent muscle soreness and can improve flexibility.

Things You'll Need

• comfortable clothing
• running shoes

Instructions

1. Warm down following your run. Follow the pace of your warm up job, but in the opposite order.

2. Do some static stretches to begin. Common static stretches include: the hamstring stretch, quadriceps stretch and the “runners lunge.”

3. For the quadriceps stretch, stand on your right foot and pull your left foot to your left buttock with your left hand. Repeat on the other side.

4. Lie down on your back. Lift your left leg. Place your arms around your thigh and gently pull your leg as close to a 90 degree angle as it will allow. Repeat on the other side.

5. Begin on your hands and knees then bring your left foot between your hands. Straighten your leg and gently move your buttocks towards your heels.

6. Hold your poses. It’s not safe to stretch too quickly. Move into your stretches with grace, control, and restraint. Breathe deeply from beginning to end, and hold each stretch for at least 30 seconds. Repeat each stretch at least 2-3 times.

Tips & Warnings

• Do not bounce: you can tear your muscles without meaning to.

• Never overstretch. Stretch to a comfortable limit instead.