This post was written by Coach Chris Knighton.

One of the Lions asked me today, “Can you recommend some stretches for post-run? Especially when it’s cold, I feel like my hips and legs want to tighten up right away when I stop running”  

I often have runners ask me about post-run stretching, so I want to share my experience on the subject with my beloved blog readers.

Overview

A few years ago I started trying to stretch for 5 to 10 minutes after each run and have noticed a big difference.

I try to prioritize stretching after workouts and long runs.

I don’t always do it after easy runs if I’m feeling lazy or short on time, but I do try to stretch at least a little bit while taking my post-run shower and while eating snacks in the kitchen.

Static stretching is to be done only after running while your muscles are still warm.

Do each stretch twice and hold for 8-10 secs or until you feel a good stretch. 

Personally, I find stretching helps with flexibility and range of motion, keeps my muscles from getting tight, and just feels good… especially as I am getting older.

I’m not convinced there is a lot of science in favor of or against stretching for helping distance runners, but if it feels good and helps you relax, it is worth doing.

Stretching is one of those aspects of training that is optional but I do notice a difference when I do it.

It is worth experimenting with to find what works best for you.

There is no one right way to do it.

My favorite post-run stretches

Figure-4 Gluteal Stretch

Sit-and-Reach Hamstring Stretch

Hamstring Stretch, laying on back

Instep Stretch / Runner’s Lunge

Standing Calf Stretch

Butterfly Sitting Groin Stretch

Lastly, I’ll add in random stretches or yoga postures that feel good 

I find the yoga flow “sun salutation” feels nice when I’m sore in just about any area, especially my back or neck.

And of course, YouTube is your friend for finding videos demonstrating all of these stretches.

My motto for post-run stretching (and most things)

If it feels good, do it.

If it doesn’t, don’t.