4 Quick Stretches to Do After a Run

Join physiotherapist Morgan Deegan as she shares her top post-run stretches. Get ready to enhance your recovery and prevent injuries with these essential exercises.

Are you looking to improve your post-run recovery and reduce the risk of injuries? In this article  Morgan reveals her all-time favourite stretches that will take your running routine to the next level.

Whether you’re a seasoned marathoner or a casual jogger, these essential exercises will help you recover faster and stay injury-free. Morgan has carefully curated this collection of stretches based on her years of experience working with athletes of all levels.

These post-run stretches are designed to optimise your recovery process and keep your body in peak condition.

Deep hip muscles stretch

Hips commonly get tight after running, especially in people who sit at a desk a lot in the week.  

This is a Figure Four Stretch (Piriformis Stretch).

The piriformis is a flat, narrow muscle. It runs from your lower spine through your butt to the top of your thighs. 

Deep hip muscles stretch

Begin by lying on your back with your knees bent and feet flat on the floor.

Cross your right ankle over your left knee, creating a “figure four” shape. 

Gently pull your left thigh toward your chest, feeling a stretch in the right hip. 

Hold only up to 5 seconds, focusing on deep breathing and relaxing the muscles. 

Repeat the same steps with the opposite leg.

Multiple reps rather than long holds.

Knees flopping side to side

This is a great stretch for anyone that gets tight through the lower back.

Knees flopping side to side
Knees flopping side to side

Bend your knees, bringing your feet flat on the floor. 

Keep your feet hip-width apart, nice and wide, and let your arms rest by your sides.

Flopping Motion Inhale deeply, and as you exhale, allow both of your knees to gently fall to one side. You can choose to let them fall as far as feels comfortable for you.

Not holding, and gives hip flexors and lower back a nice stretch. 

Prayer stretch/Child’s pose

The prayer stretch, also known as child’s pose, is used a lot in yoga as it is relaxing and restorative posture that promotes relaxation, releases tension in the back and shoulders, and helps to calm the mind.

A prayer stretch/Child’s pose
A prayer stretch/Child’s pose
A prayer stretch/Child’s pose

Bum down and stretching low. 

With a deep breath. 

Tap across to the left. 

This will stretch the right side. 

Then across to the right to stretch out the left. 

Repeat this 3 or 4 times. 

Cobra stretch

The cobra stretch strengthens and opens your upper body.

A great traditional stretch for back pain. 

cobra stretch

Lie flat on your stomach with your legs extended behind you.

Place your hands on the mat directly beneath your shoulders, fingers pointing forward. 

Keep your elbows close to your body.

Curl up best you can, one spinal step a time. 

Float back in and no holds. 

This stretch should feel nice. 

Incorporating post-run stretches into your routine is a game-changer when it comes to optimising your recovery process and keeping your body in peak condition. 

By taking the time to perform these essential post-run stretches, you are giving your body the opportunity to recover faster and more effectively. Not only do these stretches help to prevent injuries, but they also reduce muscle soreness and stiffness, allowing you to bounce back stronger for your next run.

Remember, consistency is key. Make these post-run stretches a regular part of your training regimen to reap the maximum benefits. Keep stretching, keep running, and keep thriving!

Here at Physio and Fitness Clinic, we can assist you with your sports injuries, and build core strength. Make an appointment with a physio today for physiotherapy and physio run pilates.