10 Min. Post-Run Stretch | Simple Cool Down after Running

Hello and welcome to your 10 Minute Yoga inspired Stretching Routine, which is the perfect little Cool Down after a short or long run.
We take care of your entire lower body and stretch glutes, quads, hamstrings & hips, but also get a little bit into the spine and side body.
Really make sure to give yourself just a little bit of time (for stretching) after every run, in order to reduce the risk of injuries, recover faster and increase flexibility.

As always the sequence is well balanced and all of the exercises flow seamlessly into each other.
I first designed a much more fancy sequence but finally came to the point that all I personally want after running, is a simple but effective stretching routine, and someone out there who tells me how long to stay ;) Well, yes. That’s how we got here. Basic but effective!

IMPORTANT:
If you got sensitive knees (or if it simply feels better!), PLEASE pad your knee basically in all of the kneeling positions! (Low Lunge, Quad Stretch, Runners Stretch + Lizard). Just take a little cushion, a blanket or simply fold the mat.
During the QUAD STRETCH, please try to not put your weight directly on the kneecap (patella), but more on the softer flesh right above the kneecap. Does this makes sense? You feel the difference and it’s much more comfortable :)
For variation, you can also switch the Lizard Pose to a Pigeon Pose. I sometimes mix these up. Both are fine :-)

And last but not least, in the SEATED TWIST make sure to actively pull the bend thigh towards you, so you actually benefit from that beautiful stretch in your outer thigh/buttocks ;)

Alright, enjoy your run, and in particular learn to enjoy the post-run stretch afterwards as well ;)

Thank you for practising with me!
Mady

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In addition to my German voice-over-videos, I will be producing more music-only stretching and fitness content in the future, so everybody can join! If you have any video requests, please let me know in the comments.

NO ADS!
As in all of my sessions, I do not put any ads within the video. So you won’t be interrupted in the middle of your workout.

KEINE WERBUNG!
Wie in allen meinen Einheiten, schalte ich innerhalb der Videos keine Werbung! Ihr werdet also nicht mitten im Workout unterbrochen.

Diese Yoga-Einheit könnt ihr ganz prima im Anschluss absolvieren:

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(und mit Abstand meine absolute Nummer 1)

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MORE MUSIC-ONLY SESSIONS:

15 MIN DAILY STRETCH:

NECK & SHOULDER STRETCH:

BACK PAIN RELIEF STRETCHES:

BETTER POSTURE STRETCH:

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EQUIPMENT:

Meine liebste Matte:

Meine Vlogging Cam:

Mein Make Up 100% Bio- bzw Naturkosmetik

Mein neuer Mixer (macht die besten Smoothies ever!)

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Für mehr Inspiration YOGA, TRAVEL & LIFESTYLE :

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[madymorrison]

IMPORTANT:
If you got sensitive knees (or if it simply feels better!), PLEASE pad your knee basically in all of the kneeling positions! (Low Lunge, Quad Stretch, Runners Stretch + Lizard).
Just take a little cushion, a blanket or simply fold the mat.

During the QUAD STRETCH, please try to not put your weight directly on the kneecap (patella), but more on the softer flesh right above the kneecap. Does this makes sense?
You feel the difference and it’s much more comfortable :)
For variation, you can also switch the Lizard Pose to a Pigeon Pose. I sometimes mix these up. Both are fine :-)

And last but not least, in the SEATED TWIST make sure to actively pull the bend thigh towards you,
so you actually benefit from that beautiful stretch in your outer thigh/buttocks ;)

Alright, enjoy your run, and in particular learn to enjoy the post-run stretch afterwards as well ;)

Thank you for practising with me!
Mady

[solanda_]

Can you do a post-biking stretch please? Legs, neck, shoulders? Your videos are so helpful! 😀

[Butterfly]

The best part of running is getting to do these stretches afterwards! It's like butter to the soul! ❤😊

[mqwisib]

I am completely satisfied with this 10-minute plan, even without any running involved! :)

[sinni]

Well done for completing your run everyone! 🤍

[SoyChaiLatte]

I love this yoga stretch after my runs!! I feel relaxed and loose after 😌

[caitlinh]

i’ve just started running and have been stretching beforehand but been fairly neglectful with the after. couldn’t put it off today as the back of my leg towards back of my knee was hella sore, was happily surprised to see this video released some of the strain!! <3 definitely coming back!!

[gerhardreichel]

Vielen Dank für diese kurze aber knackige Dehn- und Aufwärmsequenz.
Bin froh, dass ich mit inzwischen 65 Jährchen noch alle Übungen mitmachen kann und freue mich über die durchaus erträglichen Dehnungsschmerzen.
Ich habe den Eindruck, dass ich durch regelmäßiges Praktizieren, tatsächlich, selbst in meinem Alter, wieder flexibler werde.

[MarieMarieMarie]

Danke 😍 Eine Aufwärmrunde für vor dem Laufen wäre auch toll! 😊

[Stefanie_]

DANKE! Liebe Mady, ich war gestern das erste mal 10km joggen und ich war so stolz ❤ dein Strech kommt nun genau zur richtigen Zeit, da ich so einen Muskelkater habe 😁 hab einen schönen Sonntag und genieß die Sonne!

[sydneyyy]

These stretches are so relaxing after a run!

[notcinna]

I really appreciate you sharing these stretching videos in english. they're always in flow, switching between poses happens so naturally. and the relaxation, that's on a new level. I've gotten way more flexible after doing these for several months :)
once again, thank you. ❤

[TinyPrettyNini]

I do this before and after running or walking long distances! It’s really helpful and you feel much better after it💖 Thx so much for the video Mady!!

[gudy]

Someone told me to go start seeing a chiropractor. Said no thanks! Mady’s got my back 💪🤗

[fhuowxb]

Please could you do a 30 minute runners stretch in English as your videos have really helped me to stay injury free but be great to have a 30 minute dedicated runners video 👍🏻

[majacuic]

Nothing is better after work out than your stretching videos with just with music. It is super relaxing. Would love to see more stretching videos for specific work out region. ❤

[m.d.]

Auch wenn deine schöne, beruhigende Stimme fehlt, so finde ich diese Art deiner Videos vom ästhetischen Aspekt gesehen sehr ansprechend und die Übungen sind sehr effektiv.

Danke Mady für immer neuen Input

Schönen Sonntag 💚

[bardoczandrea]

Just arrived home after my weekly run, so this stretch came right on time. I will do this after every running session for sure. Thank you, Mady! Great video.

[lexie]

I love this! I started running a few weeks ago, so I have been doing your Daily stretch video before my run and this video after my run! Thank you for sharing! 😊

[jbisciotti]

Love these no-words stretch videos!! 🕊️🧘🏼‍♀️