Developing a Post-Run Stretching Routine
Photo: Na’Tasha Jones/RUNGRL
by Cherron Lampkins, LMT, Contributor
While it is possible to just get up and start running, it’s important to develop a plan to prepare for and recover from your runs. Stretching regularly will help maintain flexibility and range of motion, so adopting a consistent routine of post-run stretches is recommended for anyone who runs (or wants to run) regularly.
As a massage therapist to several professional athletes, I often explain how muscles are like rubber bands. Imagine a rubber band not being used, just sitting there over a period of time. Trying to pull on that rubber band after an extended period of disuse would inevitably lead to it snapping. Likewise, the more you use and stretch your muscles, the stronger and more elastic they become.
Stretching also increases your range of motion and flexibility. Since many runners deal with tight hip flexors, ignoring the importance of stretching the quadriceps and hamstrings can also lead to uncomfortable knee or other joint pain, which may sideline your training.
Developing a quick, 10-minute, post-run stretching routine can help prevent injuries associated with overuse, such as patella tendonitis (inflammation of the tendon in the front of the knee), or stress fractures in the shins or feet.
After your next run, give this simple routine a try:
Hold each stretch for 30-45 seconds and repeat twice for best results.
Hamstring Stretch
Photo: Na’Tasha Jones/RUNGRL
Stand and cross one foot over the other. Fold at the waist and slowly lower your head toward your knees. Work on keeping both legs straight but don't worry if you have a slight bend. Switch your feet so the opposite foot is in front and repeat.
Calf Stretch
Photo: Na’Tasha Jones/RUNGRL
Find a wall and place both hands on the surface. Staggering one leg in front of the other, while slightly bending the front leg, straighten your back leg and press the back heel into the floor. Repeat on the opposite side.
Quad Stretch
Photo: Na’Tasha Jones/RUNGRL
Stand on one leg while grabbing the top of the opposite foot, pulling it towards your glutes. Keep your chest up and hips forward. Repeat on the opposite side.
Piriformis Stretch
Photo: Na’Tasha Jones/RUNGRL
Lay on your back with knees bent and feet flat on the floor. While keeping your back as flat as possible, drop both knees to the left side, keeping them hip level or higher. Repeat on the alternate side.
Glutes Stretch
Photo: Na’Tasha Jones/RUNGRL
Lay on your back and alternate bending each knee, bringing it to your chest.
Hip Flexor/Groin Stretch
Photo: Na’Tasha Jones/RUNGRL
Step forward on your right foot, into a lunge position. Bend your left knee and transfer weight onto your right leg. Lower yourself slowly into a lunge. Your front knee should be directly above your front ankle. Repeat on the opposite side.
Things to remember during your stretching routine:
Be sure not to bounce while stretching to avoid tearing muscles. This can lead to a buildup of scar tissue, and increased tightness or soreness.
Be sure that you are stretching each side (left and right) equally and consistently.
Whether your next run is a long run or speed work, this simple stretching routine will help loosen up tight muscles and aid recovery.
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Medical Disclaimer - The above information is not intended as medical advice and does not replace the recommendation of a physician or other medical professional. Always seek the advice of your physician before trying these or any sort of workout or exercise program. View the full medical disclaimer in RUNGRL’s terms of use.
Cherron Lampkins, LMT
Contributor
As a former collegiate track and field athlete (hurdler) and high school track coach in North Carolina, Cherron understands the stress on the body that develops through intense training. Currently a massage therapist in Chevy Chase, Maryland, Cherron works with a number of professional athletes to help them maintain their overall health, including developing stretching programs. When she’s not helping people feel less pain through touch, Cherron enjoys practicing yoga and having a good glass of red wine.