This last installment in this series is all about static stretching. It’s my favorite of all mobility training. Maybe it’s because it calls to the inner gymnast in me. Maybe because it feels so good! But static stretching is the icing on the cake of any workout for me, as long as I take the time to do this!
Ideally, this is done after some type of fascia releasing modality as I reviewed with you in part 3 of my series about foam rolling. However, there are times this may not be possible or convenient after a workout, for example, after a group run away from your home. I actually carry a stick roller and a roll-up picnic blanket in my car to use after a run to which I have traveled.
Static stretching is intended to lengthen muscles and improve overall flexibility and range of motion. You get into a position to a comfortable end range, then hold for at least 30 seconds. Try to do 2-3 reps per stretch. Some stretches I like to hold for longer, more like a yoga pose. Static stretching should not be painful.
Speaking of yoga, taking a class is absolutely complementary to your flexibility training, and I firmly believe it can be hugely beneficial for a number of aches and pains!
Some of my favorite stretches on the floor are as follows:
- Half Cow Pose
- Hip Flexor to Hamstring/Calf Stretch
- Glute Stretch
If I can’t sit or get onto the ground after a run, for example, after a big group run, I have a series of stretches I do in standing:
- Quad stretch
- Hamstring stretch
- Glute stretch
- Calf stretch
I hope you find these helpful! Maintaining flexibility is an important part of your injury prevention and recovery routine. Taking a few minutes, a few times a week, to focus on maintaining and improving your flexibility can improve your overall comfort with running.
Want to learn more? Look back at the rest of the series! Part 1, Part 2, and Part 3.
Do you take the time to do static stretches after a run? What are some of your favorite stretches? I’d love to hear about it! As always, I hope you all are safe and healthy. Happy running!
*I offer this advice as a courtesy, and bear no responsibility for injuries incurred if you take my advice. Please consult your doctor if injured.*
Anne the Vegan 
As I have said before, I’m horrible at not stretching.
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Hopefully I gave examples of easy ones to try!
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You did. Thank you. Now, if I’ll just do them.
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😂
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hello Anne. . . Yeah you did.
Very easy to follow streches 😀
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It is so refreshing to hear that you as a runner are stretching. Many runners think that stretching is not for them, but the muscles tend to becomes stiff. It’s especially beneficial to stretch after running since your muscles are already warmed up allowing for faster flexibility gains.
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Thank you! Agreed!
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