Post-Run Flexibility Routine

Stretching is an important part of any exercise regimen- but when it comes to running, it is truly essential!  Running is fantastic for improving cardiovascular and muscular endurance, but it puts a fair amount of stress on your joints and tightens the muscles of your lower body.  Just 5-10 minutes after each running session is all it takes to counteract those negative effects, as well as reduce soreness, increase flexibility, and even help to cool you down a bit more after a challenging workout!

The following is your go-to stretching routine intended for use after every run.  Get into each position as indicated and hold for 15-30 seconds before switching sides (if applicable) or moving on.  Remember to breathe and relax.  Try to stretch a bit further with each exhale, but only go as far as you feel comfortable.

*Kneeling Hip Flexor Stretch* 

From a kneeling position, bring one foot in front of you (like a very deep lunge), keeping the opposite knee on the ground.  Make sure not to put too much weight directly on your kneecap!  Lean forward, stretching the hip flexor of the back leg.

*Reclining Quad Stretch*

Lying on your back, bring your heel of one foot towards the glute of the same side to stretch the quadriceps and hip flexors.

*Hollywoods*

Sit up with both legs straight out in front of you. Bring one foot over the opposite leg, then use your arm as leverage to twist your upper-body, stretching the core, as well as the hip abductors of the bent leg.

*Straddle Stretches*

Sit with legs a comfortable distance apart and lean over to on side stretching the obliques, back, & hamstrings.  Repeat on the opposite side. 

Then, reposition your upper-body so you're folded directly over one leg, focusing in on just the back and hamstrings.  Repeat on the other side.

Finally, stretch towards the center, directly between the legs, stretching the hamstrings once more, as well as the hip adductors.

*Child's/Cobra*

Sit on your heels and fold forward resting your upper-body on the ground to release your lower back.  Next, lay flat on your stomach and press up into the cobra.

Keep your hips on the ground as you straighten your arms and release your abdominal muscles.  Hold each stretch for 4 slow breaths before you transition- repeat this series 4 times.

*Standing Calf Stretch*

Another two part stretch- first, assume a very shallow lunge position, feet staggered.  Bring the heel of the back foot to the floor as pictured, stretching the calf of the back leg.

Then, rock your weight onto your back leg and lift the toe of the front leg, stretching the calf of the front leg.  Repeat with the opposite foot forward.

Perform this flexibility series on every day that you run, preferably immediately following your cool-down.  Resist the urge to skip your stretching session because it really will be beneficial for discouraging overtraining injuries and pulled muscles, reducing soreness and tension, and increasing range of motion and efficiency (read- quicker race time)!

I hope everyone had a wonderful weekend & got a chance to get out there and pound the pavement!

Serene Stretches to All

Sarah