Blog o bieganiu sBIEGACZA - porady, ćwiczenia, diety dla biegaczy
  • Polski
  • English
Facebook runnerssphere Szukaj
> Stretching after running – leg exercises for runners 

Stretching after running – leg exercises for runners 

Publish date 16.11.2022

You can read it in 7 minut

Stretching after running – leg exercises for runners 

Stretching after running is a mandatory post-workout for many runners. It’s a way to relax the body and muscles, as well as to unwind. You may think that stretching after running is boring and unnecessary. Well, who wants to waste another precious minute doing some stretching exercises?

In this article, I will show you that they are worth doing. You’ll learn about very interesting exercises that will give a good ending to your workout and will become part of your workout routine.  

Stretching after running – why do it? 

Stretching has many advantages. People who skip this step during their workouts don’t even realize it. However, you need to remember that to achieve such results you need to do stretching exercises regularly. If you don’t, you won’t see results. Simple. 

Now I will give you some positive effects of stretching after running

  • you will relax after training – yes, with stretching exercises you will relax and cool down. This is a good time to calm your breathing. 
  • better muscle recovery – with stretching you reduce the risk of painful soreness, which often occurs in athletes. 
  • greater range of motion – your joints will be more flexible. This automatically means that you reduce the risk of injury, which can happen to anyone. This will prevent muscle and tendon strains and inflammation. 
  • better mood – stretching will make you feel much better even after a long and exhausting workout, and you won’t be as tired. 
  • better blood flow – more efficient muscle recovery is important for any athlete. More efficient blood flow will facilitate this. 
  • less nerve tension.
  • more beautiful muscles – stretching will slenderize your leg muscles. 
  • correct posture – stretching exercises after running will make you maintain better posture while running. This will also improve your running technique. 

How to stretch properly after running 

Before I say anything about it, it is worth emphasizing what exercises you should do. 

Before training, they should do dynamic exercises – that is, stretching, which recommends quick movements, quickly stretching the muscles, and then returning them to their natural position. 

The situation is different for the exercises you do after training. They should be static exercises. What does this mean? Static stretching involves slowly, gradually, and steadily stretching a particular muscle or group of muscles. When you feel resistance on its part, it means that you should stop and stay in this position for 20 seconds – it’s minimum, you may even have to do this for 40 seconds to feel that your muscle is stretched. However, remember don’t do anything by force. If you feel pain, stay in the position you are comfortable with. Stretching exercises should be done so that you feel relaxed and comfortable. 

You are probably puzzled by that 20 seconds when stretching. Why exactly this long should you stay in a given position? Because usually after 20 seconds the muscles relax. However, this is not unambiguous – it all depends on the degree of tension of the muscle in question. Relaxation may occur after 15 seconds or even after 30. 

How many times and how long to stretch after running? 

You should always do leg muscle stretching after training. You should spend about 10 minutes on it. As you can see for yourself, it’s not a lot of time, and the results can be very good. You already know what are the advantages of stretching after training, so I don’t think I need to convince you. 

Such exercises are worth doing not only after training. Even if you do not exercise, and you feel that your legs are strained, it is worth doing them. What’s more, once a week, take a little more time (about 30 minutes) to stretch your legs thoroughly. Then you’ll see even better results. Such exercises will also make you more resilient while running and you will improve your performance. 

What muscles are worth focusing on when stretching after running

Many people live under the belief that only leg muscles work when running. However, this is not true. The muscles of the back, abdomen, and shoulders also take part. Therefore, all these parts should be stretched decently. 

Post run stretches –  outdoors or indoors? 

In spring and summer, it is a very good idea to stretch outside. Nice weather always encourages you to get out into the fresh air. However, remember that when it is very hot outside, find a place in the shade. 

The situation is different when the temperature outside drops. In winter, you should stretch after running already in a house. Stretching in the cold air will lead to the cooling of your sweaty body. Moreover, your muscles need to be warmed up after running. Low temperatures will quickly cool them down and stretching will no longer be so fruitful. 

Can you deepen positions during stretching? 

During post run stretches, after a workout, you should not deepen your position and do springy movements. This means that you should stay in one position. 

Why? Because it can lead to injury, which, after all, you want to avoid at all costs, and that’s why you do stretching exercises after running. In this way, you can easily increase the micro-injuries that may have occurred while running. At first, you may not be in any pain. However, during reckless and inconsiderate stretching, this may change. 

Therefore, you should do stretching after training calmly and gently. Don’t do anything by force, bend down as much as you can. Don’t push, as this can end badly. If you feel that a muscle is contracted, then start stretching by briefly massaging the tight muscle. Believe me, this will allow you to stretch it, and then you can move on to exercises. 

After running stretching – exercises for the runner’s legs

Gluteus muscles 

In a sitting position: 

  • Sit with one leg straight. Bend the other one at the knee and put it over the straight leg. 
  • The knee of the bent leg should be at the top. Place your hands on this knee and gently draw it to your chest. 

Standing position:

  • Stand on one leg, and pull the other leg bent at the knee upward. 
  • Grasp the knee with your hands and draw it to your chest – straight back. 

Hamstring muscles

In the recumbent position: 

  • Lie comfortably on your back. 
  • Bend one leg at the knee and draw it to your chest. The other should be straight and lying on the floor. 

In standing position: 

  • Stand with your legs straight. 
  • Push your hips back and then lean forward.
  • Extend your arms and try to touch your toes with your fingers. 
  • Hold in this position for about 30 seconds. 

However, remember not to push. If you can’t touch your toes, stay in the position you are comfortable with. 

Adductor muscles 

In the kneeling position 

  • Kneel and extend one foot forward. The knee in this leg must be bent. 
  • Start slowly shifting your body weight to the side of the outstretched leg (with the bent knee).
  • Stay in which position for about 30-60 seconds. 

OR

  • Kneel and support yourself with your hands. 
  • Straighten one leg at the knee and hip – then move it to the side. 
  • Slowly move it further outward increasing the stride.

In the recumbent position: 

  • Lie down on a mat. 
  • Feet joined together with the sole side facing each other. Knees pointing outward. Point your heels as close to your buttocks as possible. 
  • Straighten your back. 
  • Breathe freely and hold in this position for about 30 seconds. 

Iliopsoas muscle

Exercises with an elevation

  • Rest one leg on a stool, step, or other elevation.
  • Rest your body weight on the leg standing on the ground. 
  • Move your body forward while simultaneously lowering your body’s center of gravity.

Piriformis muscle

  • Sit with one leg straight, and place the other leg, bent at the knee, so that the foot touches the inside of the thigh of the straight leg. 
  • Rest one hand on the bent knee, and grab the foot of that leg with the other. 
  • As you lift your foot, press your knee against the floor.

You can also use a roller or ball to stretch the glenoid muscle. These will strengthen the muscle and provide good stretch and relaxation. 

OR

  • Lie on your back. 
  • Place one leg on the knee of the opposite leg. 
  • Draw both legs toward your abdomen with your hands. 
  • Stay in this position for about 30 seconds. 

Quadriceps femoris muscle

In the kneeling position 

  • Kneel on the mat. Extend one leg forward. The foot should stand on the floor. 
  • Back straight. With your leg bent, draw your heel to your buttock – to do this grab your foot with your hands. 
  • Tighten your buttocks and hold in this position for about 30 seconds. 

In the standing position

  • You can perform a very similar exercise in a standing position. All you need to do is stand straight and bend one leg and draw it towards your buttock. In this position, your knees and feet should be joined together. Hold the position. 

Calves 

In the standing position

  • Stand up straight. 
  • Stretch your arms high in the air. 
  • Then stand on your toes. 
  • Stay in this position for a while. 

In the standing position

  • Lean your hands against the wall or other element that will support your weight. 
  • Extend one leg slightly backward. 
  • Then try to press your heel against the ground. 

Planta (the sole of the foot)

In a sitting position

  • Sit up. Keep your legs straight. 
  • Grasp the toes of your feet and bend them upward. 
  • Hold until you feel relaxed. 

Exercises for stretching after running are plentiful. You certainly won’t manage to do them in 10 minutes. But nothing was lost. After all, you can change the exercises and do a different one each time. Such a system will even work better. This way the body will not get used to the stimuli and you will constantly see the results of your training. 

They may appeal to you:

20 09.2023
Thigh training for runners – see how to do it effectively and without pain!

Thigh training for runners – see how to do it effectively and without pain!

You’ve certainly heard about training for runners more than once. […]

18 08.2023
How to roll your back? – exercises for back pain

How to roll your back? – exercises for back pain

We live in a society where back pain is no […]

02 08.2023
Stabilization exercises for runners

Stabilization exercises for runners

I’m sure you’ve already heard a lot about the fact […]

28 07.2023
Mountain running – everything you should know before you start 

Mountain running – everything you should know before you start 

Many runners often begin to tire of the same paths […]

30 06.2023
What is a running economy? How does it make running easier and why is it worth it?

What is a running economy? How does it make running easier and why is it worth it?

When you start running it is difficult. Some people already […]

23 06.2023
Running in the forest – is it worth choosing such an area for your training?

Running in the forest – is it worth choosing such an area for your training?

We all appreciate fresh and clean air. Unfortunately, when you […]

22 05.2023
Barefoot running – what are the benefits?

Barefoot running – what are the benefits?

Rarely do you see a runner who is doing their […]

16 05.2023
Leg massage – how should a runner take care of their legs? Find out!

Leg massage – how should a runner take care of their legs? Find out!

A long day spent at work, then training… you could […]

05 05.2023
How to start running in the morning? – tips for every runner

How to start running in the morning? – tips for every runner

For many people, morning running is a nightmare. Getting up […]

04 05.2023
How to run properly – what is a good running technique? 

How to run properly – what is a good running technique? 

Many people believe that there is no simpler sport than […]

19 04.2023
Trail running shoes – what’s important? 

Trail running shoes – what’s important? 

For any runner, choosing the right shoes is essential. You […]

18 04.2023
Running foot strike – how to do it correctly?

Running foot strike – how to do it correctly?

The correct abject technique is extremely important. It’s what allows […]

14 04.2023
How to get rid of muscle soreness? – methods 

How to get rid of muscle soreness? – methods 

You just started running, tried new exercises, lengthened your workout, […]

11 04.2023
Can running in place be effective training?

Can running in place be effective training?

Is it ugly weather outside? Can’t get out and run […]

05 04.2023
Cool down after running – why, how, and what exercises to do? 

Cool down after running – why, how, and what exercises to do? 

Everyone knows that warming up is extremely important – no […]

31 03.2023
Galloway method – what is it? 

Galloway method – what is it? 

“Galloway method.” You’re probably thinking that this is some other […]

28 03.2023
Running workouts – what are they and what do they consist of?

Running workouts – what are they and what do they consist of?

To train effectively, it’s not enough to just run. Especially […]

17 03.2023
Duathlon – what is it and how to prepare for it? 

Duathlon – what is it and how to prepare for it? 

Daily running is a really fun form of physical activity. […]

03 03.2023
How many calories does running burn? – find out! 

How many calories does running burn? – find out! 

Now, many people want to get a beautiful and slim […]

20 02.2023
Slow jogging – how to start and what are the benefits? 

Slow jogging – how to start and what are the benefits? 

Do you further reinforce your belief that running is not […]

23 01.2023
Running isn’t everything – what other sports to do? 

Running isn’t everything – what other sports to do? 

Running is not the only sport in the world. Everyone […]

20 01.2023
Motivation to lose weight – 12 ways

Motivation to lose weight – 12 ways

Do you postpone your training from day to day? You […]

18 01.2023
Running for a month – results. What to expect?

Running for a month – results. What to expect?

Running is a simple and very effective way to get […]

18 01.2023
What is jogging? Everything you should know

What is jogging? Everything you should know

Everyone mostly talks about running, but what about jogging? It […]

13 01.2023
What is interval training? – what does this workout consist of? 

What is interval training? – what does this workout consist of? 

Have you ever heard of interval training? It is becoming […]

13 01.2023
Mountain running – how to prepare? Guide for city runners

Mountain running – how to prepare? Guide for city runners

You can run not only on tracks in cities or […]

09 01.2023
Detraining in running- meaning, when, how and what does it consist of?

Detraining in running- meaning, when, how and what does it consist of?

It doesn’t matter if you run every day or every […]

09 01.2023
How to start running on a treadmill? – 13 tips for every runner

How to start running on a treadmill? – 13 tips for every runner

Sometimes it’s difficult to run outside – too much pollution, […]

23 12.2022
Ultramarathon – what it is and how to prepare for it 

Ultramarathon – what it is and how to prepare for it 

You’ve certainly heard the word “marathon” many times, but an […]

02 12.2022
Warm-up before running – principles and exercises

Warm-up before running – principles and exercises

Every athlete, even those who are just starting their journey […]

X

Join our newsletter

stay up to date with tips for runners

Sign me up