Post‑Run Stretches for Runners
This routine can be completed in around 8–10 minutes and is suitable for runners of all levels. Hold each stretch for 20–40 seconds, breathing steadily, and repeat both sides where relevant. You should feel gentle tension, not pain. Please see the safety tips at the bottom of the page.
Good Practice Tips
Stretch after your run, once breathing has settled.
Move slowly into each position and avoid bouncing.
A short, consistent routine after every run is more effective than occasional long sessions.
1. Calves (Gastrocnemius and Soleus)
Why it matters: Calves absorb impact at foot strike and generate push‑off.
How to do it:
Stand upright and step one foot back into a split stance.
Keep both heels on the ground.
Bend the front knee while keeping the back leg straight.
For a deeper soleus stretch, slightly bend the back knee.
You should feel: A stretch through the lower leg and Achilles area.
2. Hamstrings (Back of Thigh)
Why it matters: Hamstrings control leg swing and support hip and knee stability.
How to do it:
Sit on the floor with one leg extended and the other bent in.
Keep your spine long and hinge forward from the hips.
Rest hands on your thigh, shin, or ankle.
You should feel: A stretch along the back of the thigh.
3. Quadriceps (Front of Thigh)
Why it matters: Quadriceps absorb load and control knee extension during running.
How to do it:
Stand tall and balance on one leg.
Bend the opposite knee and draw your heel towards your buttocks.
Keep knees close together and hips gently tucked under.
You should feel: A stretch along the front of the thigh.
4. Hip Flexors (Front of Hip)
Why it matters: Hip flexors lift the leg during stride and often tighten with running.
How to do it:
Kneel on one knee with the other foot forward (half‑kneeling position).
Gently shift your hips forward while keeping your torso upright.
Lightly engage your glutes to avoid arching the lower back.
You should feel: A stretch at the front of the hip and upper thigh of the kneeling leg.
5. Glutes (Buttocks and Outer Hips)
Why it matters: Glutes provide propulsion and pelvic stability.
How to do it:
Lie on your back with both knees bent.
Cross one ankle over the opposite knee.
Draw the uncrossed leg towards your chest, holding behind the thigh.
You should feel: A deep stretch in the buttock and outer hip.
6. Adductors (Inner Thighs)
Why it matters: Inner thighs help stabilise the pelvis during stance phase.
How to do it:
Sit upright with the soles of your feet together.
Allow your knees to fall out to the sides.
Gently hinge forward from the hips.
You should feel: A stretch along the inner thighs.
7. Lower Back
Why it matters: The lower back helps transfer force between upper and lower body.
How to do it:
Lie on your back and draw both knees towards your chest.
Gently rock side to side if comfortable.
You should feel: A gentle stretch through the lower back.
8. Shoulders (Deltoids)
Why it matters: Relaxed shoulders support efficient arm swing and help prevent upper‑body tension while running.
How to do it:
Stand or sit upright.
Bring one arm straight across your chest.
Use the opposite arm to gently draw it closer to your body.
Keep shoulders relaxed and down, not hunched.
You should feel: A stretch across the back and outer shoulder.
9. Triceps (Back of Upper Arm)
Why it matters: Triceps assist with arm drive and stabilise the elbow during running.
How to do it:
Raise one arm overhead.
Bend the elbow so your hand reaches down your upper back.
Use the opposite hand to gently press the elbow backwards.
You should feel: A stretch along the back of the upper arm and shoulder.
10. Chest and Front of Shoulders
Why it matters: Tight chest muscles can encourage rounded shoulders and restrict efficient arm movement.
How to do it:
Stand tall and interlace your fingers behind your lower back.
Straighten your arms and gently lift your hands away from your body.
Open your chest while keeping your neck relaxed.
You should feel: A stretch across the chest and front of the shoulders.
Safety Notes
These stretches are intended for general guidance only and are suitable for most healthy runners when performed gently and after exercise.
Do not stretch through pain. Stretching should feel like mild to moderate tension only. Sharp pain, numbness, or tingling are signals to stop.
Warm down first. Complete your run and allow breathing and heart rate to settle before stretching. Do not use static stretching as a warm‑up.
Move slowly and with control. Ease into each position and avoid bouncing or forcing range of motion.
Respect existing injuries. If you have a current or recurring injury (e.g. Achilles, knee, hip, or lower‑back problems), modify or skip stretches that aggravate symptoms.
Medical conditions. Runners who are pregnant, recovering from surgery, or living with long‑term musculoskeletal or neurological conditions should seek advice from a qualified healthcare professional before following this routine.
Stop if symptoms worsen. If stretching increases pain during or after running, discontinue and seek professional assessment (e.g. physiotherapist, GP).
Not medical advice: This content is provided for information and general wellbeing purposes only. It is not intended as medical advice, diagnosis, or treatment, and should not be relied upon as a substitute for professional medical guidance.