Post-Run Stretching At Home

Womens Running

Important notice: Please make sure to observe social distancing of at least 2 metres/6ft between yourself and others when outside.  By following this advice, we can all do our part to stay healthy and protect those who are more vulnerable at this time. Where it is safe, we encourage you to still get outside and stay active and continue to support other runners in any “virtual” way you can. Please stay aware though; protect yourselves and others and follow the advice given by the NHS and Public Health England

During training you should remember to stretch regularly, especially after your long run. Stretching after a run, when your muscles are warmed up will help improve your flexibility.  

Stretching while lying down will also help your heart rate and blood pressure return to normal after a tough run.  

Laydown glute stretch on back

Laying on your back, bring one foot onto the floor with a bent knee. Bring the other foot to the other knee, then grab through the gap, and pull the knee towards you until you feel a stretch in your hip and glute.

Seated lower back/hamstring stretch

Sit on the floor on your sitting bones, moving your cheeks out of the way. Fold forward until you feel a stretch in your lower back and hamstrings. Experiment with straight and bent legs – bent knees will bring the stretch more to the lower back, straight legs more in the hamstrings.

Half kneeling quad stretch

With one knee down, take a step forward with the flat of one foot. Squeeze the glute of the leg with the knee down then reach up with the same arm, angling backwards.

Into calf stretch

Stay with one knee down, then lean forward so the front knee tracks over the toes. Apply some pressure to the front knee until you feel a stretch in your lower calf.

Pigeon stretch

From the above position, bring the front shin onto the floor, with the back leg stretched out behind you. If it feels comfortable, settle down onto the elbows

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