The 7 best post-run stretches to help the body recover and avoid injury, according to a coach
STRETCHING can feel like the last thing you want to do after a run.
You’re feeling pumped from pushing yourself and all you want to do is jump in the shower and treat yourself to a big fry-up or slice of cake.
But cooling down properly is a critical part of recovery.
And skipping this step can leave you at risk of tight muscles and even serious injury.
Experts say a good cool-down starts by reducing the intensity of your workout for five to 10 minutes.
When running, this could be a light jog or even walk to slowly bring your heart rate down to normal. Then it’s time to stretch.
James Thie, from run coaching app Coopah, the official training partner of the Royal Parks Half Marathon on October 13, said: “The post-run or race cool down should include static stretches to aid the recovery of the body.
“This means holding each stretch position for around 10 seconds.
“The demands on the muscles and tendons mean that there is a chance of injury if some stretches are not a routine part of the cool-down process.
“Holding stretches allows the body to start its self-recovery and return to its pre-run or pre-race condition.
“It is also a good chance to lower the resting heart rate and reflect on the performance that has just occurred.
“Here are seven static stretches to try which you will hopefully find beneficial post-training and racing.”
1. Arms across the body
James, a former middle-distance runner specialising in the 1,500 metres, said: “Put one arm across your chest and use your opposite arm to hold it in place for approximately 10 seconds.
“Then switch to the other side.”
2. Side lunge hold
James, 46, said: “Stand with your legs shoulder-width apart and go into a side lunge by bending one leg and leaning to the side, with your weight resting on the bent knee.
“Hold for 10 seconds before going over to the other leg.”
3. Forward lunge with reach
James said: “Get into a normal forward lunge position with your knee on ground.
“Then reach up with the opposite arm to the knee that is out in front, and hold.
“You should feel the stretch up through what is known as your hip flexor.
“Do this for 10 seconds, then swap over to the other side.”
4. Leg pull to chest
James said: “Lie on your back and pull one knee to your chest, keeping your head on the ground.
“Hold that for 10 seconds then do the other side.”
5. Sitting hamstring reach
James said: “Sit on the ground and put one leg straight out in front of you, while keeping the other bent.
“Reach forwards until you feel the stretch and hold for 10 seconds before switching.
“Avoid over-stretching here, and don’t bounce.”
6. Quad pull
James, Team GB’s coach for the Tokyo Olympic Games in 2021, said: “For this quad stretch, hold onto something – whether that’s a wall or a friend.
“Using your opposite hand, pull your leg and foot behind you towards your bum.
“Keep your knees together. Do 10 seconds on each leg.”
7. Calf wall push
James, senior lecturer and performance director for athletics at Cardiff Metropolitan University, said: “You need a wall for this one too.
“Push against the wall and think about bending the front and back knees. But put your weight through your back heel.
“Switch sides after 10 seconds.
“This is a great stretch for your calves. Push against the wall for an extra stretch.”
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