The stretches here focus on the parts of the body that need some extra love post run: the hips, legs, and butt. While the kind of stretching you should do after a run differ no matter your philosophy, stretching after a run is a must for several key reasons. It’s also important to stretch after a run. These running stretches part of my evening routine which helps me to unwind or what I do after I finish a strength training session to keep listening to podcast I haven’t finished. Hamstring Stretch. Then make it a habit to stretch. By doing these cooldown exercises, you’ll be able to avoid unnecessary pain. Tight hamstrings can limit your range of motion which can drastically affect your stride and speed when you’re running. You round the final turn, glance at your watch and realize you just set a new personal record. Know the difference between your body being pushed outside if its comfort zone vs. being pushed to injury. Jog or walk for about 200 metres, then spend a few minutes stretching the muscles you have worked. Stretching out the hip flexor muscles may alleviate post-run hip soreness and may prevent the possibility of future running injuries from occurring. Runners may feel exhaustion and soreness in the quadriceps after a long or challenging run, as it is engaged heavily during running. However, if you have a long run that you need to complete, it can be very beneficial to stretch for about 1-2 minutes during your long run. These gentle stretches should take about 5 minutes. Stretching After Running. It's important to have strong and flexible quads since these muscles help lift your knees and increase your speed. STRETCHING HAS MANY BENEFITS. The butterfly stretch is one of the most universally known stretches. Rejuvenate the body and mind through slow static stretches that will leave you relaxed and ready to do it all over again tomorrow. Pre-run: Achy quads, hip flexors, and calf muscles, cold, stiff lower back, your breathing is shallow. It builds strength in the ankles and calves, and helps to remedy flat feet”. There has been a great debate in the running world for decades about whether you should stretch either before, after, or both when going for a run. If it’s not comfortable to hold a stretch for a full 30 seconds, hold it for 10 to 15 seconds at a time, and repeat as needed to reach 30 seconds total. After a run, however, is an entirely different story: this is the time to stretch! A static stretch is when you place your body in a certain position and hold the stretch for 30 seconds or longer. It is best to stretch after the run. Obviously, after a run is a great time to stretch. Why it works: People often forget about the calves when cooling down, and the best part about this stretch is that it works your calves, hip flexors, glutes and hamstrings. To do a buttock stretch: Lie on your back and bring your knees up to your chest. Stand with one foot planted firmly on the ground. To get the most out of a stretching exercise, use slow, gentle movements, and hold the stretch for ten or more seconds as you increase your range of motion. Reach, bend, and twist your way to increased flexibility and a reduced risk of running injury. Hip Bridge Stretch Hip Flexor Stretch. Spend more time on them if you feel the need. 5 stretches for running to cool down 1. Something is missing here — you forgot to stretch! This, of course, means that they play a large part in running. Now that you’ve stretched and gone on your run, we come to the cooldown workout. Start your cool down and stretching routine by walking the final 5-10 minutes of your route, whether on the road, trail, or treadmill. Stretching can be challenging, but it shouldn’t be painful. After a run, the best stretches to do are static stretches. Watch the Running Stretches video. 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