It's best to skip stretching before a run and do a dynamic warmup instead. After a run, however, is an entirely different story: this is the time to stretch! Your muscles are warm and more elastic, and a little stretching can help prevent post-run stiffness. Here is a quick and easy stretching sequence that I try to do after every run.
I like to start with a active stretch for the back of my legs after a run; it just feels good to keep moving a bit.
This multitasker opens the chest and the back of the legs at the same time; it also gets deeper into the hamstrings than the previous stretch.
The IT band is fascia that runs on the outside of the thigh, and it when gets tight it can make your knees cranky. Keep your ITB loose with this stretch.
This is my all-time favorite quad stretch. It lengthens the entire front of the thigh, stretching the quad from the hip to the knee.
This lunge variation targets the deep hip flexors, found at the front of the hip, that definitely get worked when running — especially sprints.
Show your hard working calves some love with this classic yoga pose.
Keep your hips loose, primed for your next run, with this stretch for your butt.
The seated twist also stretches your glutes and feels great on the spine after a run too.
This twist feels like the cherry on top of a sundae after a long run. The twist helps release back tension while stretching the outside of the hip and thigh and lengthens the IT band too.
End your stretch session with this simple back stretch, which also helps keep your ankles flexible.