Post-Run 3

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

Bent Over Calf demonstration

1. Bent Over Calf

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Step forward with one foot, then bend your opposite leg to lower your hips down and back.
  • Keep your back foot flat on the floor and keep your front leg straight, lifting your toes to balance on your front heel.
  • Hinge at your hips, reaching forward with your opposite hand to grab your foot and placing your other hand behind your back.

Tips

  • Keep your back straight and avoid rounding your spine.
  • Keep both of your feet pointing forward.

Benefits

  • Calves, Feet, Ankles
Standing Quad demonstration

2. 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
Leaning Calf demonstration

3. Leaning Calf

Instructions

  • Start from a standing position facing a wall, about an arm's length away.
  • Place your hands on the wall at shoulder height and shoulder-width apart.
  • Step one foot back, keeping your toes pointing forward and your heel on the ground.
  • Bend your front knee while keeping your back leg straight and push into the wall to deepen the stretch.

Modifications

  • If the stretch is too intense, move your back foot slightly closer to the wall.

Benefits

  • Calves, Feet, Hamstrings, Ankles
Wide Leg Side Bend demonstration

4. Wide Leg Side Bend

Instructions

  • Start from a standing position with your feet wider than shoulder-width apart and your arms at your sides.
  • Reach one arm overhead and place your opposite hand on your thigh.
  • Gently bend your torso to the side, extending your arm overhead.

Tips

  • Maintain length in your spine throughout the movement.
  • Engage your core to support your lower back.
  • Breathe deeply and steadily to enhance the stretch.

Modifications

  • For less intensity, keep your bend shallower or place your hand on your thigh for support.
  • Perform the stretch near a wall for added balance if needed.

Benefits

  • Spine, Obliques, Lower Back, Lats, Abdomen
Cross Leg Fold demonstration

5. 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

6. 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
Downward Dog demonstration

7. Downward Dog

Instructions

  • Start on your hands and knees in a tabletop position.
  • Tuck your toes under, press your palms into the floor, and straighten your arms and legs to lift your hips up and back.
  • Push your chest toward your thighs and your heels toward the floor.

Tips

  • Relax your shoulders and let your head hang between your arms.
  • Distribute your weight evenly between your hands and feet.
  • Keep a slight bend in your knees to avoid hyperextension

Modifications

  • For less intensity, bend your knees more or place your hands on the edge of a chair.
  • To reduce pressure on your wrists, place your forearms on the floor or use a block under your hands.

Benefits

  • Calves, Shoulders, Hamstrings, Lower Back, Glutes
Pigeon demonstration

8. Pigeon

Instructions

  • Start on your hands and knees in a tabletop position.
  • Bring one knee forward and place it behind your wrist on the same side, then slide your ankle towards your opposite hip.
  • Extend your other leg straight back behind you while keeping your hips square to the floor.
  • Gently lower your torso over your front leg and rest your forearms on the ground in front of you.

Tips

  • Keep your hips level and avoid leaning to one side.

Modifications

  • Place a folded blanket or block under the hip of the bent leg for support.
  • If folding forward is uncomfortable, stay upright and support yourself with your hands on the floor.

Benefits

  • Groin, Psoas, IT Band, Hips, Hamstrings, Lower Back, Glutes
Hurdler demonstration

9. 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
Butterfly demonstration

10. Butterfly

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides.
  • Hold your feet with your hands and gently press your knees towards the floor.

Tips

  • Pull your feet up and push your knees down with your elbows to deepen the stretch.
  • Keep your back straight and avoid rounding your spine.

Modifications

  • If your knees are high off the ground, place cushions under your thighs for support.
  • Sit on a folded blanket to raise your hips and improve comfort.

Benefits

  • Groin, Hips
Modified Seated Twist demonstration

11. Modified Seated Twist

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Cross one leg over the other, placing your foot on the floor outside of your opposite thigh, then bend your bottom knee to bring your foot toward your opposite hip.
  • Rotate your torso and place your elbow on the outside of your top knee and your other hand behind you for support.
  • Continue to rotate your torso and turn your head to look behind you.

Tips

  • Lengthen your spine and keep your back straight.

Benefits

  • Spine, IT Band, Hips, Lower Back, Glutes