Post-run stretches

So you've been on your run and now you need to stretch, to stop blood pooling in your muscles, to relax and cool down your muscles and also to stay toned and avoid injury. This is the routine I follow after every gym and running session - This mainly focusses on legs, but add arm stretches if you've been working those too. 

The top 5 are quite tough on the knees - so be careful - clicking and crunching is fine!

Hold each for 20 seconds.  

1. Side lunge, face forward, keep left leg straight, right knee bent,
toes or all of foot on the ground. Lean towards the straight leg, hold. 

2. Pivot right into a runner's stretch: keep right knee bent, left leg straight back
behind, hands on floor - feel the stretch in the hip

3. Bend left knee to the ground, straighten right leg, keep hands on the floor
 (try to get forearms on floor), stretch inner thigh and hamstring.

4. Come up and balance, bend right knee and lunge forward, pushing hips -
to stretch the hip joint 

5. To stretch the quad pull foot gently, balance! - REPEAT 1-5 on the other leg. 

6a. Pretzel stretch - cross left foot over to the outside of your right knee

6b. Press right arm into left leg, twist to the left, stretch in glutes and back.

Now you're ready to get medieval on those abs! 

RHS x