While we recommend a faster moving dynamic warm-up before your run, holding stretches longer and deeper after a run helps maintain muscle length and flexibility. Dedicate 10 mins after every run to stretching will lead to fewer aches, pains, and injuries. Start with these 6 moves and add more as you need.
Down Dog: Hold for 3 - 5 breaths, relaxing heels towards ground. Look for a stretch in the calves and hamstrings.
Pigeon: Hold for 3 - 5 breaths on each leg, finding a stretch in the outer hip of the front leg.
Seated Forward Fold: Hold for 3 breaths then take a breath in, extend through spine, sink deeper and hold for 3 more breaths. Bend knees if needed. This stretches the hamstrings and calves.
Single Leg Stretch: Hold for 3 -5 breaths on each side stretching the inner thigh.
IT Band Roll: Use a foam roller or rubber balls to roll the length of the IT band for 1 min.
Hip Flexor Roll: Use rubber balls to roll inside the eye of the hip for 1 min on each side.
If you’re looking for more stretching guidance we offer a deep stretching yoga session Sunday’s at 3 pm made specifically for runners, you can get more info here.