Ultimate Post-Run Stretches (10-Min Routine)

Are you a runner? If you're looking for an effective post-run stretching exercise routine that will improve flexibility in crucial running muscles, this video is for you.

This post-run stretching sequence is designed to improve flexibility and greater range of motion in your lower body, but also in your shoulders, as they often tighten up after running.

This type of deep, long-hold stretching will temporarily reduce your power and joint stability, so it should be done after, never before a run. You will likely experience some muscle and joint laxity for up to two hours after performing this routine. And since deep stretching with breathing techniques like the one we incorporate here can make you tired, many people will find it beneficial to do this routine before bed. Let’s get started!

VIDEO CONTENTS
00:00 Post-run stretches
01:40 Post-run stretching routine
01:41 Wall Doll
02:16 Science of Stretching principles
04:14 Runner’s Lunge
09:16 Wide Dog
11:57 Lightning Bolt

WHAT IS THE SCIENCE OF STRETCHING?
This routine incorporates the three key principles of the Science of Stretching approach to flexibility training. These are:

Principle 1: Wet Noodle
Your muscles stretch best when fully relaxed.

Principle 2: Breathe to Relax
Inhale through your nose for 1-2-3-4 and exhale through your mouth for 8-7-6-5-4-3-2-1. This will help to turn off your myotatic stretch reflex (where your body fights the stretch).

Principle 3: Time Under Passive Tension
You need to spend 2-5 minutes passively holding each pose to elicit change in your muscles.

4 STRETCHES WE’LL LEARN
* Wall Doll (for hamstrings)
* Runner’s Lunge (for calves)
* Wide Dog (for shoulders)
* Lightning Bolt (for quads and ankles)

WANT MORE?

Got a question? Please post down below.

#RunnersStretches #Running #PostRunStretches #Flexibility

[YOGABODY.Official]

Download the FREE PDF pose chart here:

[thomasspens]

Been practicing yoga for years, but these stretches targeted all the areas I've been missing! Thanks!

[nodders]

Good point about needing to open up the shoulders after running! It’s not just the legs👍

[wynterd]

I don’t run but I do a lot of walking so this was great! Thank you!

[Pendo]

Love your work Lucas. Great information and practical advice for older people like myself. Thanks 😊

[barbbroad]

Thank you! I’m a runner and love ( and need) your videos!!

[GiGi-nmun]

awesome! i was looking for something like this❤ thank you Lucas.

[NewSkiwi]

Wow that was great. Thanks. Will try your pre run stretches next time.

[reachwithrachel]

Thank you 🙏 I’ve been using this after the treadmill and I’m not aching one bit 🙌 I have SOS but it’s great to have a specific stretch routine for my workouts

[richardplester]

Tried post run today. Loved it, thanks👍

[cardio]

Thanks, Lucas great advice. I’m a long time runner. Just have a question about the last stretch . Can I do it even if I have problems in my knees?

[adelinagaudio]

Thanks Lucas, I'm not a runner myself, but I do like a half hour brisk walk daily. Could I benefit from these pre and post stretches specifically for running still?
Adelina 😊

[mustafaertik]

Thanks for a quick referece. Any follow-up for pre and post cycling?

[brucefolkerth]

For the quad stretch is it okay/correct that my rear rests on my heels rather than on a block?

[pramodsharma-hbky]

Runnig yes or no for sliped disk .sctika pain

[maciejp]

it is good, but not enough
i do 21 different stretches for 45 minutes
but then I run marathons, so I do need it

[samcooper]

Grest stretches. The breathing assistance is a bit darth vaderish / balloon slowly deflating.