Essential Post Run Stretches to Avoid Injury

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Despite knowing we should stretch after a run, suddenly we're back home worrying about getting to our first meeting on time, hopping straight in the shower without a second thought. After all, getting out there is what's most important, right? 

Maybe not: your lack of stretching could be impacting your performance and causing those recurring injuries. So, to help make looking after your body as quick and convenient as possible, here's the essential post-run stretching routine you need to do to prevent injury. We promise it won’t take you more than 10 minutes…

Essential Post-Run Stretches | Neat Nutrition. Active Nutrition, Reimagined For You.

 

Quad Stretch

  • Stand up straight and lift one foot up behind you, grabbing your foot with your hand on the same side.

  • Pull your heel towards your bum, and push your hips slightly forwards to feel the stretch in your quad, making sure to keep your other leg straight and your knees close together.

  • Hold the stretch for about 30 seconds before repeating with the other leg.

 

Sitting Hamstring Stretch

  • Sitting on the floor, extend your right leg, and move your left foot to rest on the top part of your right leg.

  • Lean forwards, bending over (be careful not to round your back!), to reach out for your right toes

  • Repeat on the other side after you've held the stretch for 30 seconds. 

 

Leaning Calf Stretch

  • Facing a wall, place your hands against it and lean slightly forwards - keeping your back leg straight and front leg bent.

  •  Lean into the wall until you can feel the stretch down the back of your leg and calf.

  • Repeat on the other side after you've held the stretch for 30 seconds.

 

Hip-Flexor Stretch

  • Kneel on your right knee, keeping your left foot planted in front of your body, and your leg bent at about 90 degrees.

  • Learn forward through your hips and squeeze your glutes, feeling the stretch in your hips.

  • Repeat on the other side after you've held the stretch for 30 seconds. 

  

Sitting Glute Stretch

  • Sit down with your back straight and your legs straight out in front.

  • Bend one leg and take it across your body, hugging the knee in towards your chest.

  • Push your knee towards the opposite side of your body.

  • Repeat on the other side after you've held the stretch for 30 seconds. 

  

Butterfly Stretch

  • Sit on the ground and bend your knees, bringing the bottom of your feet together.

  • Wrap your hands around your feet and press your knees down to the ground, feeling the stretch in the inside of your thighs.

  • Hold for at least 30 seconds

 

Stretching done in 10 minutes? That means you've still got time for a quick refuel! Simply mix up a sachet of whey or vegan protein with water, or have our runner's chocolate chip overnight oats waiting for you in the refrigerator... 

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