The Four Stretches I Always Do After a Long Run

I’ll be the first to admit that I am the worst about stretching after a run. I might get in one or two stretches but my go-to is always just a quick foam roll. Lately, I’ve been trying to be more conscious about my stretching after long runs to get myself into a routine. Here are the four stretches I’ve been after my long runs (plus I’ve been getting better about doing them after some of my other runs too)!

Pigeon Pose

  • Begin in a tabletop position (hands and knees on the mat)

  • Bring your right leg forward and sink down so the outer edge is resting on the floor.

  • Extend your left leg behind you, keeping your hips angling toward the floor.

  • Hold for 20 to 30 seconds, then step your right foot back under you and repeat on the left leg.

Butterfly Stretch

  • Sit tall on the floor with the soles of your feet together, knees bent out to sides.

  • Hold onto your ankles or feet, engage your abs, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor.

  • If you're too tight to bend over, simply press your knees down.

  • Hold this stretch for 30 seconds to 2 minutes.

Downward Facing Dog

  • Start on your hands and knees in tabletop. Align your wrists directly under your shoulders and your knees directly under your hips.

  • Tuck your toes under, press into the hands and lift your hips to the ceiling.

  • Using straight (but not locked) arms, press your hips up and back reaching the chest towards your thighs. Lift up through the tailbone to keep the spine straight and long.

Piriformis Stretch

  • Sit on the floor with both legs extended in front of you.

  • Cross your right leg over your left, and place your right foot flat on the floor.

  • Place your right hand on the floor behind your body.

  • Place your left hand on your right quad or your left elbow on your right knee and twist your torso to the right.

  • Repeat for the other side

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