If you have time to run, you have time to stretch. No excuses! One way to make sure you don’t forget to stretch is by combining it with the ritual of drinking your post-run water/ nuun hydration / whatever. Another trick I have is I don’t allow myself to take off my sweaty bra until I’ve done these stretches. It sounds cruel but that always keeps me from forgetting. 😉
Do this super easy 3 minute stretch routine after any run:
Quad (front of your thighs) stretch: Stand on your right leg with a soft bend to the knee. Grab your left foot behind you in your left palm. Flex your left foot and push it into your hand. Level your hips. Breathe. Hold. Pull your left knee back and down so that it gets closer to the right knee/ standing leg. You can hold onto something to go deeper or to support your balance. Repeat on the other side.
Hip-Opening Figure 4 Stretch:
Cross your left ankle over your right knee. Soft bend to your right knee. Level your hips. Belly button toward your spine. Push your booty back.
Breathe. Hold. You can lift up and down if you’d like. You can hold onto something to go deeper or to support your balance. Repeat on the other side.
Hamstring (back of your thighs) stretch: With a soft bend to your right knee, stick out your left foot about a foot’s distance from your right foot. Belly button toward your spine. Push your booty back. Breathe. Hold. Repeat on the other side.
Shoulders and triceps (back of arms) stretch: Roll your shoulders wide and down your back. With your chest open, reach behind yourself to grab opposite hands. Breathe. Hold. Repeat on the other side/ Alternate which hand is reaching up vs pulling down.
Morning stretch: Reach your arms up really high like you’re trying to reach the stars. Lean to each side.
Now do whatever else you need to do to feel good. 😀 Neck rolls and shoulder shrugs are nice. So are noodle arms/ swinging your arms without any resistance around your body.
Drop a 🌈 in the comments if you promise to stretch after your next run.
Olivia Lovejoy is your run bestie who shares running tips, training plans and motivation online and offers one-on-one run coaching to help new runners achieve their goals. Based in Hastings on Hudson, NY but just a click and scroll away: Instagram | YouTube | Run with me | Email me | Subscribe to my email newsletter
