Experiencing discomfort in your hips and legs post-run? Give these four stretches a try for instant relief.
Running Runners' Tight Muscles Loose: A Quick Stretching Routine for Recovery
For desk workers seeking a quick and easy way to wind down after a long day, or runners looking to improve their post-workout recovery, a simple stretching routine could be the solution. Rachel Judd, a NASM-qualified trainer and UESCA running coach, has shared a routine of four post-run stretches that require no equipment and can be completed in under five minutes.
The four stretches in Judd's routine are the figure-four, seated twist, reclined pigeon pose, and standard pigeon pose. Each stretch should be held for 20-30 seconds on each leg.
The figure-four stretch mainly targets the piriformis and outer hips, helping alleviate tightness in the glutes and lower back, which are common issues for runners. The seated twist mobilizes the spine and stretches the lower back muscles, which are often compressed after running. The reclined and standard pigeon poses open the hips, stretch hip flexors, glutes, and can relieve stress in the lower back and hips.
Performing these stretches post-run offers several benefits. They help reduce post-workout stiffness and improve flexibility by lengthening and relaxing muscles that have been contracted and tightened during running or exercise. This aids in recovery and restoring range of motion.
Other key benefits include improved long-term flexibility, reduced muscle tightness and stiffness, aided recovery by increasing circulation, and promoting relaxation and reducing muscle tension. Holding these static stretches when muscles are warm makes them more pliable, gradually increasing overall flexibility and joint mobility over time.
One individual who tested the routine found relief in their thoracic spine during the seated twist and enjoyed the final pigeon pose feeling more limber and providing a deeper, more satisfying stretch. The stretching session allowed the individual to refocus and avoid immediate post-run distractions, and they have decided to prioritize post-workout stretching to improve flexibility and potentially reduce over-analyzing run times.
After doing the stretches, the individual did not experience post-run stiffness for the rest of the afternoon, indicating that the routine was effective in alleviating tightness and promoting recovery. Judd advises pushing into the stretch on an exhale to feel the benefit and reminds runners to avoid bouncing to maximize the benefits.
Incorporating these static stretches after running or intense workouts can enhance flexibility, expedite muscle recovery, reduce soreness and stiffness, and promote overall relaxation and joint health. For best results, hold each stretch gently for about 30-60 seconds while breathing deeply. Give these stretches a try and see the difference they can make in your post-workout recovery!
[1] American Council on Exercise (ACE). (2019). Stretching: The Importance of Flexibility. Retrieved from https://www.acefitness.org/education-and-resources/professional/programs-and-resources/ace-certified-newsletter/april-2019/15980/stretching-the-importance-of-flexibility/
[2] Mayo Clinic. (2019). Stretching: Focus on flexibility, mobility, balance. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20045741
[3] National Academy of Sports Medicine (NASM). (2018). Post-Workout Stretching: Why It’s Important and How to Do It. Retrieved from https://www.nasm.org/fitness/articles/categories/exercise-technique/post-workout-stretching-why-its-important-and-how-to-do-it.html
[4] Runner's World. (2020). 4 Postrun Stretches Every Runner Should Do. Retrieved from https://www.runnersworld.com/uk/training/a30368296/postrun-stretches-every-runner-should-do/
[5] Verywell Fit. (2021). Postrun Stretching for Runners: Why It's Important and How to Do It. Retrieved from https://www.verywellfit.com/postrun-stretching-for-runners-3425049
These stretches can contribute to the wellness of runners by increasing flexibility, expediting muscle recovery, reducing soreness and stiffness, and promoting overall relaxation and joint health. Science indicates that holding static stretches after exercise, like the figure-four, seated twist, reclined pigeon pose, and standard pigeon pose, can alleviate tightness and improve flexibility, benefiting recovery and long-term health-and-wellness. Achieving this enhanced physical condition may reduce the incidence of injuries, improve fitness-and-exercise performances, and contribute to overall well-being.
