10 Stretches For Your Post-Run Cool Down

Whether you are running outside or inside on a great treadmill, stretching after your run is a key way to prevent running-related injuries. When it comes to your cool down stretches, a variety of static stretches can help keep your muscles limber and your body flexible.

Here at Treadmill Reviews, we have put together 10 excellent post-run stretches for you to do. Each stretch is best held for at least 60 seconds, though you should feel free to repeat the stretch if you feel you need it.

Hip Raise

With knees bent, feet placed hip-width apart, and your hands by your sides, raise up your hips. This stretch is an excellent way to stretch your hips flexors, which can become tight after a run if not addressed. Make sure your weight is resting on your shoulders and not your neck, so you do not injure your neck.

Hurdler Stretch

Place your left leg stretched out in front of you and the flat of your right foot tucked into the inner thigh of your left leg. With both hands, reach for your outstretched left foot. Alternate to your right leg after you have completed the left leg stretch.

Not everyone can reach their foot as this move requires a certain amount of flexibility. Reach as far as possible but do not strain yourself. This stretching position helps stretch calves, hamstrings, and glutes.

Sit And Reach

rom a seated position, place both legs in front of you and reach for your heels. As with the hurdler stretch, it takes time for some to reach their heels, so be persistent but do not strain yourself. The glutes, calves, hamstrings, and hip flexors are stretched by this position.

Pigeon Pose

s you bend one leg in front (resting on one side) with the opposite leg extended behind, reach up and back with both arms. Be sure to alternate to the other side. You will be able to stretch your core, hip flexors, quadriceps, and shoulders.

Side Lunges

lace your right leg into a 90-degree angle and your left leg extended to your side. You can keep your hands clasped in front of you or extended above your head. Alternate sides to complete the stretch. This will open your hips more, stretch your inner thigh muscles, and calves.

Front Lunges

ith your right leg in front at a 90-degree angle and left extended behind you, keep your extended leg as straight as possible. Change sides to perform the whole stretch properly. Along with stretching your hip flexors, this stretch will help glutes, hamstrings, calves, and quadriceps.

Side Stretch

rom a wide stance, stretch to your left side with left arm lightly on your calf and your right extended above you. Take even and deep breaths as you hold this stance. Alternate to the right side to complete the side stretch as you stretch your calves, obliques, and hip flexors.

Child’s Pose

hile kneeling, behind on your heels, place yourself face-down with arms outstretched. Keep your arms loose and keep from tensing up. This will help stretch your quadriceps, upper back, and arms.

Reclined Spinal Twist

o perform this stretch, lay down flat with your arms extended from your sides and your left leg crossed over your right. Be sure to keep your shoulders flat on the floor to make the stretch effective, then alternate sides. This will stretch out your lower back, hips, and glutes.

Butterfly Stretch

From a seat position, bring the bottoms of your feet together. Push your knees down to the floor as much as possible without straining. Your hip flexors, quadriceps, and calves can be stretched this way.

You can do one or two cycles of all these stretches to protect your body from strain and so you can keep running effectively.