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Post-Run Stretching Routine

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A complete post-run stretching routine for runners. Target key muscle groups with this printable guide including hold times and progressions.

Post-Run Stretching Routine

Complete this routine after every run. Hold each stretch for 30-60 seconds per side. Never bounce—gentle, sustained pressure only.

Quick Routine (5 Minutes)

For when you're short on time, prioritize these essential stretches:

Stretch Duration Target Area
Standing Quad Stretch 30 sec each Quadriceps
Standing Calf Stretch 30 sec each Calves
Standing Hamstring 30 sec each Hamstrings
Hip Flexor Lunge 30 sec each Hip flexors
Figure-4 Stretch 30 sec each Glutes/piriformis

Complete Routine (15-20 Minutes)

Lower Legs

1. Standing Calf Stretch (Gastrocnemius)

Target: Upper calf muscle

How to:

  1. Face a wall, hands at shoulder height
  2. Step one foot back 2-3 feet
  3. Keep back leg straight, heel on ground
  4. Lean forward until you feel the stretch
  5. Hold 30-60 seconds, switch legs

☐ Left: __ seconds ☐ Right: __ seconds

Feel it: Upper back of calf, behind knee

2. Bent-Knee Calf Stretch (Soleus)

Target: Lower calf muscle

How to:

  1. Same wall position as above
  2. Step one foot back (shorter stance)
  3. Bend BOTH knees while keeping back heel down
  4. Lean into the wall
  5. Hold 30-60 seconds, switch legs

☐ Left: __ seconds ☐ Right: __ seconds

Feel it: Lower calf, near Achilles

3. Ankle Circles

Target: Ankle mobility

How to:

  1. Lift one foot off ground
  2. Circle ankle slowly—10 circles each direction
  3. Switch feet

☐ Left: 10 clockwise, 10 counterclockwise ☐ Right: 10 clockwise, 10 counterclockwise

Thighs

4. Standing Quad Stretch

Target: Quadriceps (front of thigh)

How to:

  1. Stand on one leg (use wall for balance if needed)
  2. Bend opposite knee, grab ankle behind you
  3. Keep knees close together
  4. Gently pull heel toward glute
  5. Keep standing leg slightly bent
  6. Hold 30-60 seconds, switch legs

☐ Left: __ seconds ☐ Right: __ seconds

Feel it: Front of thigh from hip to knee

5. Standing Hamstring Stretch

Target: Hamstrings (back of thigh)

How to:

  1. Place one heel on low surface (curb, step, bench)
  2. Keep leg straight, flex foot
  3. Hinge at hips, keep back flat
  4. Lean forward until stretch is felt
  5. Hold 30-60 seconds, switch legs

☐ Left: __ seconds ☐ Right: __ seconds

Feel it: Back of thigh from glute to behind knee

6. Lying Hamstring Stretch (with strap)

Target: Hamstrings (deeper stretch)

How to:

  1. Lie on back
  2. Loop strap/towel around one foot
  3. Straighten leg toward ceiling
  4. Keep other leg flat on ground
  5. Gently pull leg toward you
  6. Hold 30-60 seconds, switch legs

☐ Left: __ seconds ☐ Right: __ seconds

7. Lying IT Band Stretch

Target: IT band (outside of thigh)

How to:

  1. Lie on back
  2. Cross right leg over left
  3. Use left hand to guide right knee toward ground
  4. Keep shoulders flat
  5. Hold 30-60 seconds, switch sides

☐ Left: __ seconds ☐ Right: __ seconds

Feel it: Outside of thigh and hip

Hips & Glutes

8. Hip Flexor Lunge Stretch

Target: Hip flexors (front of hip)

How to:

  1. Kneel on one knee (use padding if needed)
  2. Front foot flat, knee at 90 degrees
  3. Shift weight forward, keeping torso upright
  4. Squeeze glute of back leg
  5. Optional: Raise same-side arm overhead
  6. Hold 30-60 seconds, switch sides

☐ Left: __ seconds ☐ Right: __ seconds

Feel it: Front of hip on kneeling side

9. Figure-4 Stretch (Pigeon Alternative)

Target: Glutes, piriformis

How to:

  1. Lie on back, both knees bent
  2. Cross right ankle over left knee
  3. Thread hands behind left thigh
  4. Pull left thigh toward chest
  5. Keep right knee pressed open
  6. Hold 30-60 seconds, switch sides

☐ Left: __ seconds ☐ Right: __ seconds

Feel it: Deep in glute/hip of crossed leg

10. Seated Pigeon Stretch

Target: Glutes, external hip rotators

How to:

  1. Sit on ground, both legs extended
  2. Cross right leg over left
  3. Place right foot outside left knee
  4. Hug right knee toward chest with left arm
  5. Twist torso gently right
  6. Hold 30-60 seconds, switch sides

☐ Left: __ seconds ☐ Right: __ seconds

11. Butterfly Stretch

Target: Inner thighs, groin

How to:

  1. Sit on ground
  2. Bring soles of feet together
  3. Let knees fall open
  4. Hold ankles, sit tall
  5. Gently press knees down with elbows
  6. Hold 30-60 seconds

☐ Complete: __ seconds

Feel it: Inner thighs, groin

12. Wide-Leg Forward Fold

Target: Inner thighs, hamstrings

How to:

  1. Sit on ground, legs spread wide
  2. Keep legs straight, toes pointed up
  3. Hinge at hips, walk hands forward
  4. Keep back as flat as possible
  5. Hold 30-60 seconds

☐ Complete: __ seconds

Lower Back & Core

13. Knee-to-Chest Stretch

Target: Lower back, glutes

How to:

  1. Lie on back
  2. Bring one knee to chest
  3. Hold behind thigh or on shin
  4. Keep other leg flat or slightly bent
  5. Hold 30 seconds, switch legs
  6. Then bring both knees to chest together

☐ Left: __ seconds ☐ Right: __ seconds ☐ Both: __ seconds

14. Supine Twist

Target: Lower back, spine mobility

How to:

  1. Lie on back, arms out to sides
  2. Bring both knees to chest
  3. Lower knees to one side
  4. Keep shoulders flat on ground
  5. Look opposite direction
  6. Hold 30-60 seconds, switch sides

☐ Left: __ seconds ☐ Right: __ seconds

Feel it: Lower back, obliques, spine

15. Cat-Cow Stretch

Target: Spine mobility

How to:

  1. Start on hands and knees
  2. Cow: Drop belly, lift chest and tailbone
  3. Cat: Round spine, tuck chin and tailbone
  4. Flow slowly between positions
  5. Repeat 10 times

☐ Complete: 10 repetitions

16. Child's Pose

Target: Lower back, hips, ankles

How to:

  1. Kneel on ground
  2. Sit back on heels
  3. Reach arms forward, lower chest to thighs
  4. Forehead rests on ground
  5. Breathe deeply into back
  6. Hold 30-60 seconds

☐ Complete: __ seconds

Upper Body

17. Chest Stretch

Target: Chest, shoulders

How to:

  1. Stand in doorway
  2. Place forearm on door frame, elbow at 90°
  3. Step through with same-side leg
  4. Rotate torso away until stretch is felt
  5. Hold 30 seconds, switch sides

☐ Left: __ seconds ☐ Right: __ seconds

18. Arm Across Body Stretch

Target: Rear shoulder, upper back

How to:

  1. Bring right arm across body at shoulder height
  2. Use left hand to press arm closer
  3. Keep shoulder down
  4. Hold 30 seconds, switch sides

☐ Left: __ seconds ☐ Right: __ seconds

19. Neck Stretches

Target: Neck, upper trapezius

How to:

  1. Tilt head right (ear toward shoulder)
  2. Gently press with right hand
  3. Hold 15-20 seconds
  4. Repeat other side
  5. Then: chin to chest, hold 15 seconds

☐ Left: __ seconds ☐ Right: __ seconds ☐ Forward: __ seconds

Stretching Log

Track your consistency:

Week Mon Tue Wed Thu Fri Sat Sun
1
2
3
4

Mark with: ✓ (complete routine), Q (quick routine), X (skipped)

Flexibility Progress Notes

Tight areas to focus on:

Improvements noticed:

Areas needing attention:

Tips for Effective Stretching

  1. Warm muscles only — Only stretch after running, not before (dynamic warmup is different)
  2. No bouncing — Hold steady; bouncing triggers muscle tightening
  3. Breathe — Deep, slow breaths help muscles relax
  4. Discomfort, not pain — Stretch to mild discomfort, never sharp pain
  5. Consistency beats intensity — Daily gentle stretching beats occasional aggressive stretching
  6. Both sides equally — Even if one side is tighter, stretch both

Template from trainingplan.dev

Combine with strength training using the Strength Training Log.

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