Whether you’ve just completed a quick jog or a long race, taking time to cool down is key to recovery. Including these five post-run stretches in your routine can help prevent soreness and keep your muscles flexible.

After running, it’s tempting to quickly change and move on with your day. However, skipping post-run stretches can lead to tight muscles and discomfort the next day. Just like warming up before a run is important, cooling down with stretches is equally essential for your body’s recovery.

Why Static Stretching Matters

Static stretching differs from the dynamic stretches you do before running. Post-run static stretches involve holding positions for longer periods without active movement, allowing muscles to lengthen and relax. For the best results, hold each stretch for at least 30 seconds.

Static stretches are beneficial because they target the muscles and tendons more deeply. After holding the stretch for around 30 seconds, the body’s nervous system allows the muscles to relax and stretch more effectively, helping prevent tightness.

Five Key Post-Run Stretches for Runners

Including these five stretches in your post-run routine can help maintain flexibility in the muscles most engaged during running.

1. Hip Flexor Stretch

Your hip flexors are crucial for lifting your legs when running. Here’s how to stretch them:

• Begin in a lunge position, with your front leg bent at a 90-degree angle.
• Place your back knee on the ground and rest your hands on your hips.
• Slowly lean forward until you feel a stretch in the front of your hip.
• Hold for at least 30 seconds, then switch legs.
• For a deeper stretch, reach back and grab your rear foot with your hand.

2. Twisted Glute Stretch

The glutes support your hips while running, making it essential to stretch them after your workout:

• Sit with your legs extended straight in front of you.
• Cross your right leg over your left leg, bending your right knee with your right foot near the outside of your left knee.
• Twist your upper body to the right, placing your left elbow on the outside of your right knee.
• Hold the stretch and repeat on the other side.

3. Standing Hamstring Stretch

The hamstrings help control knee movement during running. To stretch them:

• Stand up straight with your feet together.
• Step your left leg forward and rest only your heel on the ground.
• Keeping your back straight, bend at your hips to bring your chest toward your left knee.
• You should feel a stretch in your left hamstring.
• After holding for at least 30 seconds, switch legs.

4. Wall Calf Stretch

Running can tighten your calf muscles, especially when running on hilly terrain. This stretch helps loosen them:

• Stand facing a wall, placing your hands on it at shoulder height.
• Position your right leg closer to the wall, bending your knee, while keeping your left leg straight behind you.
• Lean forward until you feel a stretch in your left calf.
• Hold for 30 seconds, then switch sides.

5. Standing Quad Stretch

Your quads are heavily engaged during running, so stretching them afterward helps reduce tightness:

• Stand upright and, for balance, hold onto a sturdy surface if needed.
• Bend your left knee, bringing your heel toward your backside.
• Grab your left ankle with your left hand, pulling it as close to your glutes as possible.
• Hold the stretch for 30 seconds, then switch to the other leg.

Including these stretches in your post-run routine helps your muscles return to their natural length, reducing soreness and improving flexibility over time.