The best stretches to do after running

Let's face it, we've all been guilty – probably multiple times – of forgetting to stretch after a run. We'd rather dive into the shower, inhale some food or rush to work instead. But, while it may be more time-efficient to skip those post-run stretches, in the long term it could come back to bite us by hindering our recovery and increasing our risk of injury. So, here's everything you need to know about stretches for runners – and the best ones to do after training.

Stretching after a run helps to promote blood flow to the muscles, which enables them to repair and recover more quickly from the workout. It also helps to remove lactic acid and waste products and reduce any muscle and joint soreness that could negatively impact your next run.

What's more, gentle post-run stretching can also improve the flexibility of your running muscles and improve your range of motion, leaving you less susceptible to muscle strains and overuse injuries.

Don't forget to integrate dynamic stretches into your running warm-up routine, too, to prepare your body for the activity ahead. Just like post-run stretches, these dynamic warm-up movements can reduce your risk of muscle strain injuries and contribute to better running performance. Meanwhile, evidence shows that static stretching – the kind of stretching that is recommended post-run – is in fact counter-productive pre-run, so always stick to the dynamic kind.

• Ease into each stretch – don’t bounce on it or force it.
• Never push a stretch to the point where you're in discomfort or pain.
• Hold each post-run stretch for up to 30 seconds – repeat this once or twice on each leg.
• Avoid stretches that can hamper your performance or increase your risk of a pull or tear – the stretches for runners outlined below are great options to stick with.
• Again, stick to dynamic stretches before a run – save the static stretches for when you get back.

Here is our pick of the best post-run stretches for you to try – depending on how you feel or which muscles feel tight, you could do some or all of them after each run. This list includes some deeper post-run stretches if you need to work on specific muscles, as well as some full-body stretches that target multiple muscle groups.

As a reminder, hold each post-run stretch for around half a minute and repeat it once or twice on each leg.

1. Lying hamstring stretch

• Lie on the floor and keep your upper body relaxed and both legs straight as you pull one leg towards you.
• As a variation, lie down as before and bend your upper knee toward your chest. With a non-stretching band or cord around the foot of your bent leg, push away with this foot and try to straighten the leg against the tension of the cord.
• You should feel the stretch higher up the hamstring.

2. Lying glute stretch

• Lie on the floor and bend both of your knees, keeping your feet on the floor.
• Adjust the angle of your hips and front knee to intensify the stretch.
• Place the ankle of one leg on the opposite knee and grasp the thigh of your bottom leg, pulling both legs into your chest.
• Leave your grasped leg bent or extend it upwards.
• You’ll feel a stretch in the muscles around the side of your buttocks.

3. Groin stretch

• Sit on the floor, place the soles of your feet together and let your knees drop out to the side.
• Gently use your leg muscles to move your knees towards the ground.
• Keep a straight back and bring your feet closer to your body to intensify the stretch.

4. Straight leg calf stretch

• Step your left leg forward with your knee bent and foot flat on the floor.
• Extend your right leg straight back, putting your heel flat on the floor, and place your hands against a wall.
• Keep your right leg straight and lean into the wall until you feel a stretch in the right calf.

5. Soleus (lower calf) stretch

• Stand closer to the wall and bend your front leg, keeping your back leg straight with your foot flat on the floor.
• Lean your hips back to bend both legs.
• You should feel a stretch in the lower calf of your bent leg.

6. Hip flexor stretch

• Kneel on the ground on one leg, with the other leg out in front of you and positioned at a 90 degree angle.
• Lean your hips forward, keeping your hips square and your upper body vertical – slumping forward reduces the stretch.

7. Standing quadriceps stretch

• Stand on one leg and bend the knee of your opposite leg by grasping your ankle with one hand.
• Flex your foot and keep your body straight to maximise the stretch through the front of your bent leg.
• You can put one hand on a wall to help you balance.

If you’re looking for a deeper stretch for your quads, hamstrings, or glutes, try these individual stretches after your runs.

8. Keeling quadriceps stretch against a wall

This post-run stretch targets your quads:

• With a wall behind you, kneel on the floor on one leg.
• Bend the knee of your rear leg and rest the toes of your rear foot against the wall.
• Extend forward from the hips so you feel a stretch at the front of the thigh of your front leg.
• Take care if you have ankle problems and stay tall in your upper body to avoid compressing your lower back.

9. Bent-leg standing hamstring stretch

This post-run stretch targets your hamstrings – make sure you are thoroughly warmed up before you attempt it:

• Standing on one leg, position one foot on a chair or ledge and bend your upper leg deeply, moving your chest down onto your thigh.
• Keep your chest low and gently try to straighten your upper leg.

10. Cross-legged sitting glute stretch

This post-run stretch targets your glutes:

• Start in a cross-legged position with your back upright.
• Your shins should be parallel to your body and your feet should be as far out to the sides as you can get them.
• Keeping a straight back, bend forward with your arms outstretched.
  

These stretches target more than one muscle group at once, including those in your upper body – the area that's often neglected by runners.

11. Downward-facing dog

This post-run stretch targets your hamstrings, calves, Achilles tendons, back and shoulders:

• Keep your feet hip-width apart and your hands shoulder-width apart.
  
• Keep your legs straight and your hips high as you lengthen your heels towards the ground – but don’t worry if they don’t reach.
• Press your palms and fingers flat into the ground – you should feel as though you’re trying to push the floor apart between your hands and feet.
• Enhance the stretch by gently bending alternate knees to shift your weight from one leg to another.

12. Lying spinal twist

This post-run stretch targets your glutes, lower back, upper back, shoulders, arms and chest.

• Start on your back with both legs straight.
• Hug your right knee toward your chest and hook your right foot behind your left knee.
• Roll to your left side so your right knee touches the floor.
• Extend your right arm toward the floor on your right side at head height and turn your head to look along it.
• Relax into the posture, then repeat this for the opposite side.

13. Forward-bend shoulder stretch

This post-run stretch targets your hamstrings, calves, shoulders, chest and arms.

• Stand with your feet hip-width apart.
• Fold over your body at the hips, interlacing your fingers together.
• Make sure your head is facing the ground, your quads are tensed and your neck is relaxed.
• Put your hands on your hips before you stand back up to avoid possible lower-back strain.