5 Post Run Static Stretches for Every Runner

5 Post Run Static Stretches for Every Runner _ happyfitmmama.com

To stretch or not to stretch. That is the question.

It’s the great debate in the running world.

Do you stretch? If so, when? Before? After? How much? How often?

For years, it was recommended to “warm up” with static stretching prior to a run.  If you didn’t, you’d be that girl/guy grabbing their hamstring in pain because proper stretching prevented injury.  Now we know that’s totally false.  No research has proven that static stretching before a workout prevents injury or improves performance. In fact, static stretching prior to your muscles being warmed up may increase your odds of getting an injury.

What is hands down recommended for any runner, is a dynamic warm up that gets the blood flowing to the muscles and the heart rate elevated slowly prior to a run or workout.  It’s your best option. Good examples of a dynamic warm up are walking, lunges, walking alternating quad stretch, knee to chest, squats, etc. Or here’s 6 different options of dynamic warm ups from my running blogger friends.

If you want to do static stretching, post workout is the best time. That is, if you feel the need to. Studies vary on if any stretching is needed at all unless something feels tight. I personally do like to do a few stretches after a run. My calves, hamstrings, hips and lower back appreciate it after being pounded on for some time. Plus, it just feels good.

Moral of the story – if you like stretching, do it.  If you feel like something is tight, stretch it, foam roller it, get a massage, work on mobility or all of the above.  It’s really a personal preference.

That being said, I’d love to say that I devote a large chunk of time to stretch after each workout. However, I’d be lying. Most days, I’m lucky if I can get 2-5 minutes in. Feeding my face, taking a shower, Mama duties and life in general become more of a priority once I walk through the door post run. On days like that, I pull out my 5 favorite post run static stretches and will do a few outside of the house before I go inside. Because I know once I’m inside, there’s a slim chance it’s happening.

Hold each of these stretches for 30-60 seconds and you’ll be done in 5 minutes or less.

FYI – these pics are from inside because it’s freaking still winter over here in New Hampshire and I don’t want to freeze my buns off anymore than I already do every single day. 

Quadriceps Stretch

stretches: quads (hence the name)

Post Run Static Stretches _ quad stretch _ happyfitmama.com

High Lunge

stretches: psoas, quad, hip, , glute, hamstring, calf

Post run static stretches _ high lunge _ happyfitmama.com

Calf Stretch

stretches: you guessed it, calf muscle

Post run static streches _ calf stretch _ happyfitmama.com

Rag Doll

stretches: lower back, hamstrings

If you follow me on Instagram, you know that this is one of my go-to stretches post run.

Post run static stretches _ rag doll _ happyfitmama.com

Standing Figure Four

stretches: piriformis, glute

Post run static stretches _ standing figure four _ happyfitmama.com

Linking up with Wild Workout Wednesdayand the Coaches’ Corner.

Do you like to stretch?

What’s your post run fav stretch?

11 comments on “5 Post Run Static Stretches for Every Runner

  1. I mainly just stretch my hip flexors after a run, and sometimes my calves if they feel tight. I like doing the couch stretch because it gets both the hip flexors and the quads. Sometimes I like to do rag doll if my low back feels tight- that one feels so good!

  2. Although my stretches are quick most days, I absolutely do them after my training. My key points these days are calf, quad, hamstrings and back. On my strength days I have a whole foam rolling regimen I do so I feel like I cover all the bases! I’m going to add the Rag Doll because I love that one but only seem to do it at yoga?
    Allie recently posted..The Rundown – Birthday Week!My Profile

  3. I’ve never been much of a stretcher because I’m always running short on time. 🙁 I’ve been trying to be better about dynamic stretching before a run but sometimes only walk for about 30 seconds. I love these post-run stretches! They seem easy enough to squeeze in before heading back inside. Thanks, Angela!
    Clarinda recently posted..Weekly Wrap – Mar 18My Profile

  4. I love the standing figure four and Quadriceps stretches. They always feel so good after a run, especially because I have tight hips.

  5. These are great! I do them all but not every day. And it’s usually at the end of the day, not immediately after the run- but I’m definitely more consistent this cycle than I’ve ever been!

  6. Hip flexor stretch is my favorite. I like to do supine twist also to help stretch out my shoulders, since I hold a lot of tension there.

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