Avoid Injury With These Essential Post-Run Stretches (10 Minutes Max!)

When your train’s been delayed, every traffic light in the city has gone against you and you’ve got a meeting in half an hour, most of us will wave goodbye to our plans for post-run stretching. The most important thing is that you got out there, right?

Maybe not: your lack of stretching could be halting your progress and causing nasty niggles. So, to help you look after your body AND make it to your 9am on time, here is the bare essentials stretching routine that you should be doing to prevent injury. We promise it won’t take you more than 10 minutes…

Quad Stretch

• Stand up straight and lift one foot up behind you, grabbing your foot with your hand on the same side.

• Pull your heel towards your bum, and push your hips slightly forwards to feel the stretch in your quad, making sure to keep your other leg straight and your knees close together.

• Hold the stretch for about 30 seconds before repeating with the other leg.

Sitting Hamstring Stretch

• Sitting on the floor, extend your right leg, and move your left foot to rest on the top part of your right leg.

• Lean forwards, bending over (be careful not to round your back!), to reach out for your right toes

• Hold for 30 seconds before repeating on the other side

Leaning Calf Stretch

• Facing a wall, place your hands against it and lean slightly forwards – keeping your back leg straight and front leg bent.

• Learn into the wall until you can feel the stretch down the back of your leg and calf.

• Hold for 30 seconds and repeat on the other side.

Hip-Flexor Stretch

• Kneel on your right knee, keeping your left foot planted in front of your body, and your leg bent at about 90 degrees.

• Learn forward through your hips and squeeze your glutes, feeling the stretch in your hips.

• Hold for 30 seconds and repeat on the other side.

Sitting Glute Stretch

• Sit down with your back straight and your legs straight out in front.

• Bend one leg and take it across your body, hugging the knee in towards your chest.

• Push your knee towards the opposite side of your body.

• Hold for 30 seconds and repeat on the other side.

Butterfly Stretch

• Sit on the ground and bend your knees, bringing the bottom of your feet together.

• Wrap your hands around your feet and press your knees down to the ground, feeling the stretch in the inside of your thighs.

• Hold for at least 30 seconds

With that done, it's time for a refuel! Simply mix up a sachet or whey or vegan protein with water, or have ourrunner's choc chip overnight oats waiting for you in the fridge...