If you’re going to run a lot, you need to be equally committed to your recovery to avoid injury and burnout. That’s something I’ve learned, sometimes the hard way, over the past decade of running. I’ve gradually increased the amount I train in that time and run 15 marathons, and to support that I’ve done a lot of stretching, strength training, and indulged in many, many hot baths.
My favorite part of recovery is obviously the baths, but I do now like stretching a lot as well. At first it felt like a chore to do some yoga for runners or even a couple of half-hearted half-bends after a run, but once I got into a routine, I started to enjoy stretching a lot more.
I find the best way to stretch is to do a full routine, either following a yoga video on YouTube or Apple Fitness+, but if I have limited time there are four stretches I’ll aim to squeeze in no matter what after a hard or long run.
In no particular order, here are those stretches.
Pyramid stretch
My hamstrings are my biggest area of concern, because they are the muscles that usually feel tightest after tough runs. The pyramid stretch is a great move for lengthening the hamstrings as well as your hips and lower back, and it’s a common inclusion in yoga routines focused on the legs.
- To do a pyramid stretch, start standing in a split stance, with your back foot at a 30-45°angle and your front foot pointed forwards.
- Bend forward at your hips, keeping your back straight, until you feel the stretch in your hamstrings. Hold this pose for a few deep breaths, then come back up.
- Your hands can either be clasped together behind your back, or you can use them to frame your front foot, which helps with balance.
Downward-facing dog
There’s a reason almost every yoga routine includes downward dog, it’s a great all-round stretch that targets the back side of your legs as well as your shoulders, hips and back.
I include it in my routines primarily to work the hamstrings and calf muscles, and I tend to do a version of the stretch where I pedal my heels in turn to target the calves in particular.
- Start on all-fours with your shoulders over your wrists and your hips over your knees.
- Push your hands into the floor and lift your hips towards the ceiling to form an inverted V shape.
- Pedal your heels up and down slowly to stretch out each calf muscle in turn.
Hamstring stretch with band
Another hamstring-focused move, this isn’t really a stretch you do as part of a yoga routine, so I usually add it onto the end as a separate move, or do it as a standalone exercise later in the day.
- Lie on your back and hook your resistance band around one foot.
- Lift that foot into the air, keeping the resistance band taught, until you feel the stretch in your hamstring. Hold for 30 seconds.
- After the static hold I then do some dynamic stretches from the same position. Bend your knee to lower your foot and straighten your leg 10 times, keeping the band taught throughout.
World’s greatest stretch
This is a dynamic stretch that’s great to do before runs as part of your warm up, as well as during your recovery routine. The world's greatest stretch works your glutes, hamstrings, hips, chest and back muscles, with the glutes being the key area for me.
- Start in a push-up position, then bring your right foot forward and place it just outside your right hand, so you’re in a deep lunge position.
- Lift your right hand up, drop your elbow towards the floor, then rotate your torso and raise your right hand towards the ceiling.
- Rotate back down and stretch your right arm under your standing arm. Do five full rotations slowly then swap to the other side.
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