According to multiple research studies, stretches after running promotes better muscle recovery. The calves, thighs (especially quadriceps), and tendons all need stretching after a run. Stretching also improves muscle elasticity and speeds up the process of burning fat.
When we run, our muscles contract and become shorter. Regular stretching prevents this process by maintaining muscle length or even slightly increasing it.
The key word here is “regular.” Irregular stretching only acts on the so-called passive components of the muscle-tendon complex, which lengthens the tendons and connective tissues. In order to lengthen the muscles, you need to do stretching exercises consistently.
Stretching Routines for Runners
At the end of a run, you shouldn’t stop suddenly. Slow down and jog for about 5 minutes, and if you feel exhausted, do some walking. Cooling down helps to smoothly bring muscles, joints, and respiratory and cardiovascular systems from training to normal. Following the cool down, it is recommended to spend some time stretching, but its intensity must correspond to the load received during running.
Stretching serves two purposes – it normalizes the activity of the heart and stretches the muscles.
The main areas that need stretching are tendons, calves, and thighs (front surface). Inadequate stretching leads to problems with the hamstrings, which leads to lower back pain and muscle strains. Poor stretching can have a negative impact on stride width and running pace.
Stretching the quadriceps is recommended after a short run in the park or intense Crossfit training to strengthen the muscles of the posterior femoral surface.
Best Stretches for Runners
Stretching can be static or dynamic. Please note that static stretches after running are not recommended after a high-intensity workout, as the muscles are overstressed, and there is a risk of damage. Below are post-run stretches for all muscle groups, which will take 15-20 minutes of your time.
If you find it difficult to perform some exercises with the desired amplitude, just take the position to which you can stretch without pain and hold it, trying to relax. In two or three weeks, you will certainly see progress.
1. Stretching the Groin Muscles
Take a lunge position with your right foot forward and tilt your body forward. Place your hands on the ground in front of you and relax. If flexibility allows, lower yourself onto your elbows. Repeat the same on the other leg.
2. The Front of the Thigh
Sit on your side, leaning on your right hand. The right leg is bent, and the knee looks forward. The left leg is pulled back. Then grab your left foot with your left hand and pull the foot towards you. Repeat the same on the other leg.
3. The Back of the Thigh
Sit up straight and bring one leg in towards you with the foot to the hip. Keeping the other leg straight out in front of you, lean forward and relax. Try to lean not with your shoulders or chest down but so that the movement comes from the lower back. Repeat the same on the other leg.
4. The Back of the Thigh and Pelvic Muscles
Sit up straight, bend one leg back, and extend the other leg forward. Lean forward and relax. Try to lean not with your shoulders or chest down but so that the movement comes from the lower back. Repeat the same on the other leg.
5. The Back and Side of the Thigh
Sit up straight with your legs stretched forward. Bend your left leg slightly and cross it over your right. Lean forward and relax. Try to lean not with your shoulders or chest down but so that the movement comes from the lower back. Repeat the same on the other leg.
6. The Gluteal Muscles and the Lumbosacral Area
Sit up straight, cross your legs in front of you, and slowly bend over. Bend so that the movement comes from the lower back, not with your shoulders or chest down. Hold this position and relax.
7. The Gluteal Muscles
Sit up straight, bend your left leg and pull it towards you. Cross your right leg over your left knee. With your left hand, gently press down on your right leg from the outside of your knee and thigh to help stretch. Repeat the same on the other leg.
8. Stretch the Inner Thigh
Sit up straight, pull your legs towards you with your feet flat against each other, and clasp your feet with your hands. Start slowly bending over. Try not to bend with your shoulders or chest down but so that the movement comes from the lower back. Hold this position and relax.
9. The Inner Thigh and Obliques
Sit up straight, and spread your legs to the sides as much as possible. Bend forward and reach for your feet with your hands (right hand to right foot, left hand to left foot). When you lean forward, try not to lean with your shoulders or chest down but so that the movement comes from the lower back. Hold this position and relax. If flexibility allows, you can take your hands on your feet.
10. The Inner Thigh and Pelvic Muscles
Lie on your back, bend your legs keeping your knees pointed out to the sides. Grab your knees with your hands and lightly press your legs down towards the ground, helping them to stretch. Relax and stay in this position.
11. The Lumbosacral Back
Lie on your back, legs stretched out, arms out to the sides. Cross your right leg over your left so that they are perpendicular to each other by twisting at the waist. Place your left hand on your right thigh to help stretch. Try not to let your shoulders move off the ground. Hold this position and relax. Repeat the same on the other leg.
12. The Calf Muscles
Sit up straight, bring your left leg towards you, right leg stretched out. Grab your right foot with your right hand and lift your leg off the ground while pulling your toe towards you. Repeat the same on the other leg.
13. Spinal Massage
Sit straight, bend your legs and hug yourself. Hold this position and start rolling back and forth on your back. Do 5-10 rolls.
14. Back and Hamstrings
Lie on your back, raise your legs up, supporting your lower back with your hands. Lift as high as possible so that the support is on the shoulder blades. Find a stable position. Gently bend your legs, bringing your knees down diagonally, first to one side, then to the other side.
Straighten your legs back up. Lower one straight leg behind your head until it touches the ground, straighten it up, and repeat with the other leg. Then throw both legs over your head until they touch the ground. You can grab your feet with your hands.
If flexibility does not allow you to do this, leave your legs in a position that is comfortable and relax.
15. Stretch the Front of the Thigh and Press
Sit in a comfortable position between your heels and slowly lower your back, leaning behind your hands for balance. If flexibility allows, lie flat with the knees pressed to the floor, and try to keep your lower back as close to the floor as possible. If flexibility is not enough, find the optimal position with support on your hands and relax.
16. Stretch the Neck and Trapezius Muscles
Sit straight on your heels. Tilt your head to the right, place your right hand on top and gently push to help stretch the muscles, then change the position of your head by tilting it diagonally forward and also pull. Repeat the same on the other side.
17. Stretching your Arms from the Front
Sit straight on your heels. Reach your right hand across the front of your body so that your right hand points to the left and your arm is parallel to the ground. Help gently stretch the arm by grabbing your elbow with your free hand and gently pushing. Repeat the same on the other side.
18. Stretching the Arms Behind and Back
Sit straight on your heels. Place your right hand behind your head so that your elbow points up. With your free hand, grab your arm just above the elbow and stretch by gently pushing your arm to the left. Repeat the same on the other side.
19. Shoulders and Back
Sit straight on your heels. Put one hand behind your back from above, the other from below, and take them into the lock. Straighten your back as much as possible and try to tear your hands off your back. Repeat the same on the other side. If flexibility does not allow you to lock your hands, just stretch your hands towards each other. Repeat the same on the other side.
20. The Obliques
Sit on your heels. Place your right hand on your right heel and lift yourself up. Bring your left hand behind your head and stretch diagonally back to the right. Repeat the same on the other side.
21. Stretch Your Abs
Sit on your heels. Put your hands on your heels and rise up. Bend as much as possible, tilt your head back and stretch.
22. Back
Sit on your heels, raise your arms above your head, and clasp your hands together, so your head is under your arms. Slowly lean the body forward, lowering your face to the ground while keeping your arms straight. Stay in this position for a while.
23. The Chest Muscles
Sit on your heels, put your hands behind your back straight, and clasp your hands together. Slowly lower the body forward, raising your arms as high as possible behind the head while keeping your arms straight.
24. Stretch Your Abs
Lie on your stomach, and rest your hands on the floor at shoulder level. Push off with your hands and start to slowly rise. Fix the position as high as possible and hold it while the pelvis presses to the ground. Return back down to the floor. Get up again, bend your knees, and stretch your toes towards your head.
After completing the entire routine, lie on your back and relax for a couple of minutes. Congratulate yourself for the excellent training!
