We’ll cut to the chase. Almost all runners know they should do some stretching after a run, and almost all don’t do any stretching after a run. A couple of common reasons for this is that runners aren’t sure what to do and/or don’t have time – problems that can be solved by this quick post-run stretching routine.
It’s been created by Rachele Gilman, director at stretch inc., a studio with two locations in London that specialises in guided and assisted stretching. Gilman recommends stretching daily and of course especially after runs.
1 Quad stretch
Time 30-45sec each side
Stand with your feet firmly planted. Pull your tailbone down to help engage your pelvis and prevent unnecessary arching in the back. Drop your left hand to your side, bend your left knee to lift your left foot towards your glute and grasp your ankle with your hand. Repeat on the other side. Work on pushing the engaged quad backwards to deepen the stretch while keeping your hips facing forwards.
2 Side lunge stretch
Time 30-45sec each side
Stand up straight, with your feet facing forwards, toes slightly turned in and feet outside shoulder-width apart. Keep your back straight and shift your weight to one side, bending your knee and keeping both feet flat on the floor. Repeat on the other side.
3 Lunge with side bend
Time 30-45sec each side
Start in a low lunge with your back knee on the floor. Check that your front knee is directly above your ankle. Raise the opposite arm to your front knee, then slowly bend that arm and your torso towards the side of the front leg. Repeat on the other side.
4 Butterfly
Time 30sec
Sit with the soles of your feet together, allowing your knees to drop out to the sides as low as possible. Make sure your core is engaged and your lower back has not collapsed. Lean forwards with a straight back, using your hands or elbows to bring the knees closer to the floor.
See related
- Speed Up Your Recovery With These Stretches For Runners
- Pilates Stretches for Runners
- Yoga For Runners: Five Moves To Help You Recover After Long Runs
5 Knee to chest
Time 30sec each side
Lie on your back with your legs straight. Gently pull one knee towards your chest and hold. Keep the opposite leg extended and engaged. Repeat on the opposite side.
6 Hamstring stretch with a strap
Reps 2 Time 30-45sec each side
Lie on your back, bring your knee to your chest and wrap the strap around the centre of the sole of your foot. Lift your leg and straighten it, while keeping your other leg on the floor and extended. Use the strap to increase the stretch by pulling that leg towards your head. Keep breathing and keep pulling. Repeat on the other side.
7 Prone figure 4
Time 30-45sec each side
Lie on your back with your knees bent and feet flat on the floor. Keep your head and back pressed into the floor as you cross the right ankle over the left knee, flexing the right foot. Work the bent knee out so that both knees are in the same plane. Pull the left knee towards your chest and hold. Repeat on the other side.
stretch inc. has studios in Brixton and at Seven Dials, and offers online classes. Prices start at £15 for online classes and £25 for studio sessions.
