Stretching & mobility
Post-run stretches
Ten minutes while your heart rate comes down. Cover the calves twice, straight-knee and bent-knee, because running loads both.
Routine
- Wall calf stretch (gastrocnemius)30 s each sideBeginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Peroneals Stretch
- Soleus wall stretch30 s each sideBeginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Peroneals Stretch
- Standing Quad Stretch30 s each sideBeginner · 3D demoHarder: Intermediate Hip Flexor and Quad Stretch
- Half-kneeling hip flexor stretch45 s each sideBeginner · Quads, Glutes · 3D demoHarder: Couch stretch
- Supine hamstring stretch with a strap45 s each sideBeginner · Hamstrings, Calves · 3D demoEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
- Beginner · Glutes · 3D demoHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
- Pigeon preparation (Eka Pada Rajakapotasana prep)45 s each sideIntermediate · Glutes, Hip flexors · 3D demoEasier: Easy pose (Sukhasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
Tips
- Walk for a few minutes first.
- Stretching after a run feels good; it is not proven to prevent soreness, so keep it gentle.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Find more moves like these
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12 minBeginner7 movesA wallQuestions people ask
How long does the post-run stretches take?
About 10 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 4 of its 7 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.