A Post-Run Stretch Routine

[CBDB]

I just thought I’d post a cooldown stretching routine for runners, as some guidance might be helpful. And please feel free to share and post your own stretching routines by reply.

I have found that as an older runner, fast-moving towards the 6th decade, stretching becomes so much more important. In my 20s and 30s, although I wasn’t a runner, I never stretched when cycling or kayaking. I never had a cool-down stretch routine. But now, I can tell by my stiffness that it matters if I only leave out a single stretch routine after a workout.

I use an app (see pic) to help remind me of the stretch routine and provide a timer to hold each stretch for at least 30 seconds. I might reduce it to 20 seconds when stretched for time, but never below that.

Why is it important to do stretches after your running workouts? Well! Plenty of reasons. Here are some:

• Enhances flexibility: True to the name of our forum, regular stretching improves range of motion and long-term performance. It’s perfect for maintaining flexibility!

• Reduces muscle soreness: Stretching helps alleviate post-run stiffness and speeds up recovery.

• Prevents injury: It improves flexibility and reduces the risk of muscle strain over time.

• Promotes circulation: Stretching aids blood flow, which helps deliver nutrients to muscles and remove waste products.

• Relaxes the body: It helps calm the nervous system and releases tension after the stress of running.

The picture depicts the stretches I do, but in short, they work on the following areas:

1) Calf

2) Hamstring

3) ITB band

4) quadriceps

5) glutes

6) biceps

7) shoulders

8) triceps

Full description of these and similar stretches can be read from nhs.uk/live-well/exercise/h...

With the help of my app, I have worked out post-run stretching routines that I can do when

1. Still outside, as these versions are all done standing (depicted in the image)

2. With access to a mat and lying down, some stretches can be easier when lying on your back

3. Inside, with access to a chair and mat? Mixture of sitting or lying as part of the stretch routine.

So, what do you do as a post-run stretching routine?

[Gthants Graduate]

runnersworld.com/uk/trainin...

I always pre and post stretch, but don't really think about what I'm doing now - but it is roughly based on this, with a bit of yoga thrown in for the heck of it!

[CBDB Administrator Graduate Gold in reply to Gthants]

Nice! Thank you. Great link and those look good! Do you head inside to do them? Or do you do different standing versions?

[Gthants Graduate in reply to CBDB]

Always inside, pre and post run. I often repeat at least some of the post run exercises later in the day if I have run for more than half an hour.

[CBDB Administrator Graduate Gold in reply to Gthants]

👍 and double 👍👍 for repeating the stretching routine!

[skysue16 in reply to Gthants]

Thanks for the link 👍😊

[skysue16]

I have this app - it is great, but the voice is a bit annoying so I turn it down/off 😂 I must admit I struggled to work out how to set up the exercises to get the right reps!

[CBDB Administrator Graduate Gold in reply to skysue16]

Yes, it has its quirks. All movements have to have the same number of reps, so sometimes I just duplicate a movement for the number of reps I need. I like the counting down and half way announcement. But yeah … the voice is … 🤣🤣

[LottieMW]

I do most of these…not seen the glute/hip one before though. If I’ve run from home, then I stretch indoors. If I’ve driven, then by the car.

I probably don’t hold them for long enough though…😬

[CBDB Administrator Graduate Gold in reply to LottieMW]

Nice! Yes, I have an app which tells me how long to hold. Makes it easier.