Post-Run 1

Improve your stride, speed, and recovery with post-run stretches designed to reduce soreness, prevent injury, and increase your range of motion.

Exercise Overview

Exercise Instructions

Standing Quad demonstration

1. Standing Quad

Instructions

  • Start from a standing position with your feet hip-width apart.
  • Bend one knee and bring your heel towards your glutes.
  • Reach behind you with both hands to hold your ankle and gently pull your heel closer to your glutes.
  • Keep your knees together and your hips aligned.

Tips

  • Engage your core to maintain balance.
  • Keep your standing leg slightly bent to avoid locking the knee.
  • Avoid arching your back or leaning forward.

Modifications

  • Use a wall or chair for balance support if needed.
  • If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
  • Keep your other hand on your hip or extend it out to the side for added balance.

Benefits

  • Knees, Feet, Psoas, Shins, Hips, Quadriceps, Lower Back, Ankles, Abdomen
Cross Leg Fold demonstration

2. Cross Leg Fold

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Cross one foot over the other, then slowly bend forward from your hips, lowering your upper body towards your legs.
  • Let your arms hang down and try to touch the floor with your hands.

Tips

  • Keep your weight evenly distributed between both feet.
  • Keep your spine long and avoid rounding your back.
  • Relax your neck and let your head hang.

Modifications

  • If you can't reach the floor, place your hands on your ankles or shins.

Benefits

  • Hips, Hamstrings, Lower Back
Lunge demonstration

3. Lunge

Instructions

  • Start from a kneeling position with your arms at your sides.
  • Step forward with one leg, placing your foot flat on the floor in front of you.
  • Push your hips forward and raise your arms overhead.
  • Lift your chest and reach toward the ceiling.

Tips

  • Keep your front knee stable and align it directly above your ankle.
  • Engage your back leg, pressing the top of your foot into the floor.
  • Keep your torso upright and avoid arching your lower back.

Modifications

  • For less intensity, keep your hands on your front thigh.
  • Place a towel or cushion under your back knee for support.
  • Hold onto a wall or chair for balance if needed.

Benefits

  • Psoas, Hips, Quadriceps, Lower Back, Abdomen
Lying Figure Four demonstration

4. Lying Figure Four

Instructions

  • Start lying on your back with your knees bent and feet flat on the floor.
  • Cross one ankle over the opposite thigh, just above the knee.
  • Lift your bottom leg off the floor, bringing your knee towards your chest.
  • Reach forward and clasp your hands behind the thigh of your bottom leg.
  • Gently pull your leg towards your chest.

Tips

  • Keep your head and shoulders relaxed on the floor.
  • Keep your lower back pressed into the floor.

Modifications

  • If reaching behind your thigh is difficult, use a strap or towel to assist.
  • For a gentler stretch, keep your bottom foot on the floor.

Benefits

  • IT Band, Hips, Lower Back, Glutes
Hurdler demonstration

5. Hurdler

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Bend one leg and place the sole of your foot against your opposite inner thigh.
  • Sit tall and lengthen your spine, then lean forward from your hips to reach out and grab your extended foot.

Tips

  • Focus on hinging at the hips rather than rounding your back.
  • Keep your extended leg straight and your foot flexed, but be careful not to lock your knees.

Modifications

  • If you can't reach your foot, use a yoga strap or towel looped around your foot.
  • For less intensity, bend your extended leg slightly.

Benefits

  • Groin, Calves, Hamstrings, Lower Back, Glutes