Dear Sarah,

What stretches should I be doing after my run?
Melanie

Dear Melanie,

After your run the best stretches to do are what we call static stretches. A static stretch is when you place your body in a certain position and hold the stretch for 30 seconds or longer. Stretching after your run will improve flexibility and recovery.

Here are five essential stretches for after your run:

1. Quadriceps: The quadriceps are the muscles in the front of your upper leg.

• Hold onto a stationary object with your right hand
• Bend your left knee behind you (bringing heel towards your buttocks)
• Hold your left foot in your left hand
• Keep your knees in line with one another and your back straight
• Repeat right

2. Hamstrings: The hamstrings are the muscles on the back of your upper leg.

• Lie down on your back with your knees bent so that both feet are on the floor
• Draw one knee into your chest and extend the leg overhead
• Hold onto the back of your calf or hamstring (whichever is most comfortable)
• Take a deep breath in and as your exhale, slowly draw the leg towards your chest

3. Lower leg: The lower leg muscles include the gastrocnemius and the soleus, which make up your calf, and the Achilles tendon, which attaches your calf to your heel.

• Stand on a raised surface, I suggest the bottom stair, and hold onto the railing
• Place only the ball of your foot on the edge of the stair
• Lower your heels down towards the ground until you feel a stretch in your calves
• You can perform this one foot at a time for more secure balance, or with both feet together

4. Hips and Glutes: The hips and glutes require two stretches.

Thread the needle:

• Lie down on your back with your knees bent so that both feet are on the floor
• Place your right ankle onto your left knee, pulling your toes back towards your right knee
• Take a hold of your left hamstring with your hands
• Take a deep breath in and as you exhale, lift your left foot off the floor and draw your legs towards your chest
• Keep your head, back and shoulders flat on the floor
• Repeat left

Kneeling hip stretch:

• Kneeling on the ground with the left leg forward, position your knees at a 90-degree angle
• Be sure that your left knee is aligned with your ankle
• Place your hands on your left thigh, or on the ground for more stability
• Take a deep breath in and shift your weight forward until you feel a stretch in the left hip
• Repeat right

Looking for more of Sarah's tips for stretching? Check out these other posts on ThatsFit.ca:

Ask a Fitness Expert: The Great Stretching Debate
Tight Hip Muscles? 3 Yoga Exercises to Loosen Things Up
How to Strengthen Your Hamstrings