Virgin Active blog
Never skip the post-run stretch. Here’s why.
Run done. Stats logged. It’s time to head for a shower. But before you get in there, spare some time to stretch it out. It’s so important to help you prepare for your next run. But if we asked you how many times you stretch after your run, chances are it’s not too many. You’re not alone.
Read on to find out why stretching is so important. (And after you’ve finished, you’ll never forget to stretch again.)
Why stretch after a run?
Stretching is an important way to end your running sessions because it helps to reduce the soreness and stiffness in your legs. When you stretch, you improve the blood flow around your body which gets fresh oxygen to your muscles. And when you do that, you speed up your recovery. It means the next day you shouldn’t feel quite so sore. And that’s a benefit in itself when you’ve not been stretching post-run.
Taking out the stiffness and soreness will remove the tension and stop your muscles from getting too stressed or too tight. But it’s also thought to help prevent future pain through running-related injuries. That’s because when you stretch, you’re increasing the flexibility of your muscles and range of motion in your joints which means you’ll move better next time.
When should I stretch?
The timing of your stretching is actually pretty important, though it doesn’t take long. Within 30 - 40 minutes of finishing your run, you’ll want to stretch. You only need to do it for 5 - 10 minutes too. Just enough to get the blood flowing again.
The reason is that your muscles need to be warm. When they’re warm, they’re more flexible which means you can get into a deeper expression of the stretch - and reap the benefits that come with it.
What stretches should I do?
There are lots of exercises that you can do and you’ll want to focus on the ones that target the main muscles in your legs. Grab a yoga mat or a soft surface and spend around 20 seconds in each of these poses.
Downward facing dog
In this pose, you really want to focus on extending your heels back - and to the ground if you can reach. This will target the stretch in your calves and hamstrings. You can also pedal out your legs in this pose to intensify the stretch in each leg.
Quad stretch
Either do this standing with the support of the wall or laying down. Flex your leg behind you and gently pull your heel in towards your glute until you feel the stretch down your quad and maybe into your hip flexor.
Figure 4 or Pigeon pose
Both of these stretches target the same muscles so you can adjust your position to suit your body.
For Figure 4, lay on your back with your feet flat on the floor and knees pointing up to the ceiling. Then lift your right leg off the floor and cross your ankle over your left knee. Loop your hands through the middle of your legs to hold onto the back of your left thigh and pull it into your chest until you feel the stretch. Repeat on the other side.
For Pigeon pose, come into a plank position. Lift your right leg, bring your knee to your right elbow and place your lower leg across your body. Make sure you’ve got your weight evenly balanced across both legs. Then repeat on the other side.
Other poses you can try include:
Reclined hamstring stretch
Butterfly
Low lunge
Spinal twist
Even though this type of stretching is called ‘static stretching’, you might like to add a gentle sway to get deeper into the stretch.
Give this a try and see your running game get streets ahead.
