{"id":21989,"date":"2022-09-14T00:46:02","date_gmt":"2022-09-14T00:46:02","guid":{"rendered":"https:\/\/carolineci-08283ad4cf-hfd4hchkb6g4gudz.a01.azurefd.net\/?p=21989"},"modified":"2025-07-06T06:48:48","modified_gmt":"2025-07-06T06:48:48","slug":"post-run-stretches","status":"publish","type":"post","link":"https:\/\/www.carolinescircuits.com\/blog\/2022\/09\/14\/post-run-stretches\/","title":{"rendered":"Post run stretches"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Hands up who is good about stretching post run, or post any exercise\u2026not many? Most runners are self-confessed non-stretchers and almost all of us have been guilty at one time or another of skipping our cool down! And whilst it is easier and, let\u2019s be honest more time efficient to \u201cforget\u201d to stretch and cool down properly, making time to do this after a run is so important and here\u2019s why.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Why should you stretch post run?\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stretching following a run promotes blood flow, this in turn aiding in the recovery and repair of the muscles. By helping to flush out lactic acid and other waste products from the muscles it will help to reduce the soreness following a hard run. Stretching post run will also improve the flexibility in these muscles and increase the range of movement which will make you less susceptible to running related injuries such as strains, sprains and overuse injuries.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Key points on stretching:<\/span><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\">DO ease into each stretch, DON\u2019T bounce or force it<\/span><\/li>\n<li><span style=\"font-weight: 400;\">DO hold each stretch for 30 seconds and repeat twice on each leg following a run<\/span><\/li>\n<li><span style=\"font-weight: 400;\">DON\u2019T stretch a cold muscle (dynamic stretches are recommended in a pre-run warm up)<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">So what are the best post run stretches?\u00a0<\/span><\/h3>\n<p><b>Standing quad stretch<\/b><span style=\"font-weight: 400;\"> &#8211;<\/span><span style=\"font-weight: 400;\"> standing upright, bend one knee, keep the knees close together and holding the foot behind &#8211; feeling the stretch down the front of that quad in the raised leg.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-23270 size-full\" src=\"https:\/\/carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/WhatsApp-Image-2022-09-13-at-7.30.01-PM.jpeg\" alt=\"standing quad stretch\" width=\"998\" height=\"1600\" srcset=\"https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/WhatsApp-Image-2022-09-13-at-7.30.01-PM.jpeg 998w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/WhatsApp-Image-2022-09-13-at-7.30.01-PM-187x300.jpeg 187w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/WhatsApp-Image-2022-09-13-at-7.30.01-PM-639x1024.jpeg 639w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/WhatsApp-Image-2022-09-13-at-7.30.01-PM-768x1231.jpeg 768w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/WhatsApp-Image-2022-09-13-at-7.30.01-PM-958x1536.jpeg 958w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 1362px) 62vw, 840px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Hip flexor stretch<\/strong> \u2013 kneel on the ground on one leg with the other out in front at a 90-degree angle. Gently ease the hips forward and lean into the stretch, keeping the hips square and the upper body upright.<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-22234 size-full\" src=\"https:\/\/carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00003.jpeg\" alt=\"hip flexor stretch\" width=\"1224\" height=\"1920\" srcset=\"https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00003.jpeg 1224w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00003-191x300.jpeg 191w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00003-653x1024.jpeg 653w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00003-768x1205.jpeg 768w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00003-979x1536.jpeg 979w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 1362px) 62vw, 840px\" \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Kneeling quad stretch<\/strong> &#8211; Whilst in this hip flexor stretch if possible try to lift off the back foot for a deep stretch down the front of the thigh (quad), staying tall through the upper body.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-22239 size-full\" src=\"https:\/\/carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00008.jpeg\" alt=\"kneeling quad stretch\" width=\"1161\" height=\"1920\" srcset=\"https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00008.jpeg 1161w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00008-181x300.jpeg 181w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00008-619x1024.jpeg 619w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00008-768x1270.jpeg 768w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00008-929x1536.jpeg 929w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 1362px) 62vw, 840px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Lying hamstring stretch<\/strong> &#8211; Laying on your mat with your head down, take one leg straight towards you (you can keep the other leg bent or straight). Gently ease the leg towards you feeling the stretch down the back of the leg, the hamstring. Just bring as close to you as feels comfortable and hold the stretch. It is also very effective to use a resistance band as shown.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-22242 size-full\" src=\"https:\/\/carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/1.png\" alt=\"lying hamstring stretch\" width=\"1080\" height=\"1920\" srcset=\"https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/1.png 1080w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/1-169x300.png 169w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/1-576x1024.png 576w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/1-768x1365.png 768w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/1-864x1536.png 864w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 1362px) 62vw, 840px\" \/><\/p>\n<p><strong>Standing hamstring stretch &#8211; <span style=\"font-weight: 400;\">hinging at the hip, rest one heel on a raised surface and with the raised leg straight, gently lean the body forwards to feel the stretch down the back of the raised leg.<\/span><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-22243 size-full\" src=\"https:\/\/carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/2.png\" alt=\"standing hamstring stretch\" width=\"1080\" height=\"1920\" srcset=\"https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/2.png 1080w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/2-169x300.png 169w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/2-576x1024.png 576w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/2-768x1365.png 768w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/2-864x1536.png 864w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 1362px) 62vw, 840px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Sitting glute stretch &#8211;<\/strong> Sit on the floor, extend one leg out and hook the other foot over that leg, hooking the knee into the elbow. Sitting tall gently rotate the body to look over the opposite shoulder feeling the stretch in the ITB and glutes. You also have a stretch through the lower back.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-22245 size-full\" src=\"https:\/\/carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/4.png\" alt=\"sitting glute stretch\" width=\"1080\" height=\"1920\" srcset=\"https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/4.png 1080w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/4-169x300.png 169w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/4-576x1024.png 576w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/4-768x1365.png 768w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/4-864x1536.png 864w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 1362px) 62vw, 840px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Groin stretch &#8211;<\/strong> <\/span><span style=\"font-weight: 400;\">Sitting on the floor, bend both legs and place the soles of your feet together and let your knees drop to the side. Gently use your leg muscles to move your knees closer to the floor. To increase the stretch bring the feet closer to the body.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-22235 size-full\" style=\"font-size: 1rem;\" src=\"https:\/\/carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00004.jpeg\" alt=\"groin stretch\" width=\"1166\" height=\"1920\" srcset=\"https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00004.jpeg 1166w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00004-182x300.jpeg 182w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00004-622x1024.jpeg 622w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00004-768x1265.jpeg 768w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00004-933x1536.jpeg 933w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 1362px) 62vw, 840px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Standing calf stretch<\/strong> &#8211;\u00a0<\/span><span style=\"font-weight: 400;\">Standing both feet on a step or ledge, keeping a straight back and tall upper body, drop one heel lower than the step to <\/span><span style=\"font-size: 1rem;\">feel the stretch along the calf of the rear leg.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-22232 size-full\" src=\"https:\/\/carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00001.jpeg\" alt=\"standing calf stretch\" width=\"1166\" height=\"1920\" srcset=\"https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00001.jpeg 1166w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00001-182x300.jpeg 182w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00001-622x1024.jpeg 622w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00001-768x1265.jpeg 768w, https:\/\/www.carolinescircuits.com\/blog\/wp-content\/uploads\/2022\/09\/image00001-933x1536.jpeg 933w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 1362px) 62vw, 840px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Intrigued to know more about Caroline&#8217;s Circuits or have a go? Try a class for free <\/span><a href=\"https:\/\/mailchi.mp\/idiens\/freeclass\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\"> or read more about the platform <\/span><a href=\"https:\/\/carolineci-08283ad4cf-hfd4hchkb6g4gudz.a01.azurefd.net\/home-workouts\/\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have any questions please do get in touch.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more workout ideas and to find out a bit more about me check out my <\/span><a href=\"https:\/\/www.instagram.com\/carolinescircuits\/\"><span style=\"font-weight: 400;\">Instagram<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Caroline x<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hands up who is good about stretching post run, or post any exercise\u2026not many? Most runners are self-confessed non-stretchers and almost all of us have been guilty at one time or another of skipping our cool down! And whilst it is easier and, let\u2019s be honest more time efficient to \u201cforget\u201d to stretch and cool &hellip; <a href=\"https:\/\/www.carolinescircuits.com\/blog\/2022\/09\/14\/post-run-stretches\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Post run stretches&#8221;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":22240,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[2],"tags":[],"class_list":["post-21989","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Post run stretches - Online Fitness - Caroline&#039;s Circuits<\/title>\r\n<meta name=\"description\" content=\"Best post run stretches - Hands up who is good about stretching post run, or post any exercise\u2026not many? 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