Exercise

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How to stretch after a run

Performing stretching exercises after a run will help you cool down gradually and improve your flexibility.

These stretches are best done after exercising, when your muscles are warm and more elastic.

Breathe deeply and regularly during the stretches. Aim to stretch to the point of feeling tightness or slight discomfort.

You shouldn't feel any pain when doing these exercises. If you do, stop and seek medical advice.

Hip flexor stretch – hold for 15 seconds

Step your left leg forward, keeping both feet pointing straight ahead.
Keeping your back leg straight and avoiding sticking your buttock out and arching your back, slowly bend your front leg and push your right buttock forward until you feel a stretch across the front of your right hip joint. Repeat with the other leg.

Thigh stretch – hold for 15 seconds

Grab the top of your left foot behind you and gently pull your heel towards your left buttock to stretch the front of the thigh, keeping the knees touching.
Avoid leaning forwards or to the side. Repeat with the other leg.

Tip: place a hand on a wall or bench for balance.

Hamstring stretch – hold for 15 seconds

Stand with your right leg just in front of the other and your hands on your hips. Keeping your right leg straight and toes pointing up, bend your left leg.
Bend towards your right leg, keeping your back straight. Repeat with the other leg.

Iliotibial band (ITB) stretch – hold for 15 seconds

To stretch your right ITB, cross your right leg behind your left leg.
Keeping both feet on the ground, lean to your left side and push your right hip outwards. Do not bend forward or stick your buttocks out. Repeat with the other leg.

Tip: you should feel the stretch along your outer right thigh and hip.

Calf stretch – hold for 15 seconds

Step your right leg forward. Bend your front leg and keep your back leg straight. Both feet should point forwards.
Push your left heel into the ground, keeping your left leg straight. Repeat with the other leg.

Tip: You should feel the stretch at the back of your left leg, below the knee.

Lower back stretch – hold for 15 seconds

Lie on your back with both feet flat. Pull your right knee to your chest until you feel a stretch in your lower back. Hold for up to 15 seconds and repeat with the left leg. Then pull both knees to your chest and hold for up to 15 seconds.

Buttock stretch – hold for 15 seconds

Lie on your back with your knees bent and both feet flat on the floor. Cross your right leg over your left thigh. Grasp the back of your left thigh with both hands and pull the left leg toward your chest. Repeat with the other leg.

Couch to 5K running plan

New to running? Couch to 5K gets you off the sofa and running in just nine weeks.

The One You Couch to 5K app gives you a choice of running coaches and helps you track your progress.

As well as Laura, who features on the NHS Couch to 5K podcasts, you can also be coached by celebrities Jo Whiley, Sarah Millican, Sanjeev Kohli or Michael Johnson.