How to stretch after running

How to stretch after running - main image

From left leg lunges to double hip flexor stretch routines, stretching after running is essential, let’s find out why

A hamstring stretch, left knee extensions, a standing quad stretch, calf muscles leg raises… there’s a lot to use in the word of stretching, and while they all serve a purpose which ones should you be using?

Ultimately, it’s down to you. Your body will need certain stretches to help keep it optimised. Whatever the stretch, it’ll be essential for those longer runs and harder workouts. Not stretching after a run will have an effect on your performance, and over time if you keep in the bad habit of not doing them, you could even find yourself with a serious injury.

Whether you stretch immediately or wait until you’ve cooled down, focus on Yoga or follow a basic stretch routine, stretching is the way forward. Let’s run through some today, running through the right standing position, hip flexors focussed stretches or maybe even a deeper stretch to help with knee pain…

Let’s do it.

Hamstring Stretch

The hamstring stretch is a classic, and for good reason. The muscle is responsible in some way for the majority of body movements. Even if you gently pull up to something, you’ll be tensing your hamstring to a degree. This is exactly why the hamstring stretch is so useful; underestimating when and how much you use your hamstring can lead to an array of injuries.

Verywell Fit instructs –

1. ​”Lie on your back with your legs extended and your back straight. Make sure your lower back is on the floor, and your hips are level.

2. Bend your left knee and keep your left leg extended on the floor.

3. Slowly straighten your right knee, grabbing the back of your leg with both hands.

4. Gently pull your right leg towards you while keeping your hips on the floor. Hold for 20 to 30 seconds. Repeat on your left side.”

Quad Stretch

Quadriceps, or the front of your thighs, are seriously strong muscles that take a lot of strain when you run. Because of this demand, stretching this muscle is near on essential.

You should try the following to stretch the quadriceps –

  • Make sure to stand upright with your feet hip-width apart (don’t put your hips forward)
  • Reach behind you and grab your left foot as you lift your left leg up to your bum.
  • After feeling this stretch, as you lift all the way up, you should hold this left high stretch for 15 to 30 seconds.
  • Switch legs and repeat the exercise.


Whether it’s for left thigh pain relief or robustness by keeping your knees bent, using these stretches and more can only be a benefit to you and your fitness health.


Should I stretch my upper body too?

Absolutely. Shoulders, for example, can take a lot of strain and tension while running, so pay attention to them.

This site uses cookies to offer you a better browsing experience. By browsing this website, you agree to our use of cookies.