Taking the time to stretch your muscles after a run can help to increase mobility. This not only decreases risk of injury, but it also helps to improve performance.

Here are 4 essential post-run stretches to keep your body healthy and performing at your best.

Kneeling Hip Flexor Stretch

Runners are known for having tight hip flexors. This is most often due to the repetitive movement of running coupled with weak glutes. You should feel this stretch in the front of your hip and down through your quad.

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Begin in a half kneeling posture by placing one knee down directly under the hip and the other foot should be in line with the knee, this will create the 90/90 position.

  1. Tuck your hips and lift through your upper body 

  2. As you maintain an upright posture, raise the arm of the side that is being stretched to get deeper into the front of your hip.

  3. Hold for 30-60 seconds and then repeat on the other side.

Figure Four Stretch

The figure four stretch targets your outer hips, which is another problem area for a lot of runners because of weak glute muscles. It is definitely a passive stretch, so allow your body to relax to really open up the hips.

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  1. Lay down on your back with your knee at a 90 degree angle and your foot pressed against a wall.

  2. Take the other foot and cross the calf overtop of the thigh of the bent leg, creating a figure 4 shape.

  3. Hold for 30-60 seconds and then repeat on the other side.

Standing Hamstring Stretch

This is the classic post-run seawall stretch, which you can pretty much do anywhere. By having a slight bend in your knee, you’ll be able to get deeper into the back of your leg.

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  1. Rest the heel of your foot against a bench.

  2. With a slight bend in your knee, slowly bend forward from your hips.

  3. Hold for 30-60 seconds and then repeat on the other side.

Calf Stretch

If you have chronically tight calf muscles, this one is definitely an essential post-run stretch. You can target both the gastrocnemius muscle and the soleus muscle first with a bent leg and then a straight leg.

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  1. Start by stepping one foot forward and the other one is back about a foot behind.

  2. Hold onto a wall for support and your toes lifted against the wall and your heel remaining on the ground.

  3. To stretch your gastrocnemius stretch, slightly bend your front knee.

  4. To stretch your soleus, keep your leg straight.

  5. Hold for 30- 60 seconds and then switch legs.

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