{"id":22163,"date":"2024-06-06T15:55:58","date_gmt":"2024-06-06T14:55:58","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=22163"},"modified":"2024-09-10T09:12:26","modified_gmt":"2024-09-10T08:12:26","slug":"post-run-stretching-routine-from-running-coach-simon-james","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/workouts\/post-run-stretching-routine-from-running-coach-simon-james\/","title":{"rendered":"Ease sore legs with this post-run stretching routine"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-try-this-post-run-stretching-routine-from-running-coach-simon-james\">Try this post-run stretching routine from running coach Simon James&#8230;<\/h2>\n\n\n\n<p>Whether you\u2019ve just bought a pair of the <a href=\"https:\/\/mensfitness.co.uk\/review\/best-running-shorts\/\" target=\"_blank\" rel=\"noopener\">best running shorts<\/a> to start your running journey, or you&#8217;re a seasoned marathon runner, it\u2019s important to get into the habit of performing a post-run stretching routine.<\/p>\n\n\n\n<p>\u201cUnless you&#8217;re doing something that&#8217;s got a certain level of quickness to it, like sprints or hill reps, stretching down after a run is now considered more important than a warm-up,\u201d explains <a href=\"https:\/\/www.runthewild.co.uk\/\" target=\"_blank\" rel=\"noopener\">Run the Wild<\/a> founder and running coach, Simon James. That&#8217;s because stretching immediately after your run does two things: it helps promote blood flow to the muscles, while also removing the build-up of toxins like lactic acid.<\/p>\n\n\n\n<p>\u201cGetting back into your car [after a run] is the worst thing you can do,&#8221; he adds, &#8220;because all the lactic sort of pools in your muscles,\u201d he adds, leading to DOMS (delayed onset muscle soreness) and, over time, muscle tightness.<\/p>\n\n\n\n<p>\u201cI think five minutes [of stretching] is quite good, and it does way more than just what it&#8217;s doing to the muscle,\u201d says James. \u201cA big part of running is the mental and emotional side of it as well, and [stretching] helps people land.\u201d<\/p>\n\n\n\n<p>But how to fill your five minutes? Fortunately, James has a post-run stretching routine that hits all of the main muscle groups. \u201cIt&#8217;s important to keep it gentle,&#8221; he advises. &#8220;Nothing forced, no bouncing. We&#8217;re not looking to hold stretches for longer than 15 seconds, because the purpose of the post-run stretch is purely to kind of restore natural muscle length.\u201d<\/p>\n\n\n\n<p>He adds that if the stretch is single-sided, repeat on the other side before moving on to the next move.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-post-run-stretching-routine\">The post-run stretching routine<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hang_stretch_1.jpg\" alt=\"Running coach Simon James performing hang stretch in a field after a trail run\" class=\"wp-image-22310\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hang_stretch_1.jpg 1024w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hang_stretch_1.jpg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hang_stretch_1.jpg?resize=768,576 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hang_stretch_1.jpg?resize=900,675 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hang_stretch_1.jpg?resize=562,422 562w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hang_stretch_2.jpg\" alt=\"Running coach Simon James performing stretch in a field after a trail run\" class=\"wp-image-22311\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hang_stretch_2.jpg 1024w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hang_stretch_2.jpg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hang_stretch_2.jpg?resize=768,576 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hang_stretch_2.jpg?resize=900,675 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hang_stretch_2.jpg?resize=562,422 562w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-hang-followed-by-stretch-to-the-sky\">1. Hang followed by stretch to the sky<\/h3>\n\n\n\n<ul>\n<li>I generally start with a hang \u2013 you&#8217;re folding over from your hips, dropping your hands down in front of you so they&#8217;re almost touching the ground.<\/li>\n\n\n\n<li>You\u2019re letting the run finish in your mind, but also letting all the myofascial and the fascia stretch out in your back before then reaching up and doing a stretch to the sky.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-22304 aligncenter\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Calves_stretch_1.jpg\" alt=\"Running coach Simon James performing calf stretch in a field after a trail run\" width=\"669\" height=\"502\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Calves_stretch_1.jpg 1024w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Calves_stretch_1.jpg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Calves_stretch_1.jpg?resize=768,576 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Calves_stretch_1.jpg?resize=900,675 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Calves_stretch_1.jpg?resize=562,422 562w\" sizes=\"(max-width: 669px) 100vw, 669px\" \/><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-calf-stretch\">2. Calf stretch<\/h3>\n\n\n\n<ul>\n<li>Put your hands against the wall in front of you.<\/li>\n\n\n\n<li>With both feet pointing towards the wall, extend the leg you\u2019re stretching backward, keeping it straight and with the heel flat to the floor.<\/li>\n\n\n\n<li>Bend the leg you&#8217;re not stretching at the knee.<\/li>\n\n\n\n<li>The key thing is to keep that heel flat on the floor \u2013 that&#8217;s where most people don&#8217;t get their stretch effective.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-22313 aligncenter\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hip-flexor_stretch_2.jpg\" alt=\"Running coach Simon James performing hip flexor stretch in a field after a trail run\" width=\"612\" height=\"459\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hip-flexor_stretch_2.jpg 1024w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hip-flexor_stretch_2.jpg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hip-flexor_stretch_2.jpg?resize=768,576 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hip-flexor_stretch_2.jpg?resize=900,675 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hip-flexor_stretch_2.jpg?resize=562,422 562w\" sizes=\"(max-width: 612px) 100vw, 612px\" \/><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-hip-flexor-stretch\">3. Hip flexor stretch<\/h3>\n\n\n\n<ul>\n<li>Similar to the positioning of the calf stretch, soften the knee of the leg that\u2019s normally straight and push the hip slightly forward on that side.<\/li>\n\n\n\n<li>You\u2019ll feel stretch coming through the hip flexors \u2013 a hinge between your torso and your leg.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-22315 aligncenter\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Plantar-fascia_stretch_1.jpg\" alt=\"Running coach Simon James performing plantar fascia stretch in a field after a trail run\" width=\"617\" height=\"463\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Plantar-fascia_stretch_1.jpg 1024w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Plantar-fascia_stretch_1.jpg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Plantar-fascia_stretch_1.jpg?resize=768,576 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Plantar-fascia_stretch_1.jpg?resize=900,675 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Plantar-fascia_stretch_1.jpg?resize=562,422 562w\" sizes=\"(max-width: 617px) 100vw, 617px\" \/><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-plantar-fascia-stretch\">4. Plantar fascia stretch<\/h3>\n\n\n\n<ul>\n<li>The plantar fascia is often missed but is a big problem for runners.<\/li>\n\n\n\n<li>Come down into a squat with your hands on the floor in front of you to provide balance.<\/li>\n\n\n\n<li>Go up onto the balls of your feet and rock your knees forward so they\u2019re hovering over the ground in front of you.<\/li>\n\n\n\n<li>The further you bring your knees forward, the stronger the stretch.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-22324 aligncenter\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Soleus_stretch_3.jpg\" alt=\"Running coach Simon James performing soleus stretch in a field after a trail run\" width=\"575\" height=\"431\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Soleus_stretch_3.jpg 1024w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Soleus_stretch_3.jpg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Soleus_stretch_3.jpg?resize=768,576 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Soleus_stretch_3.jpg?resize=900,675 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Soleus_stretch_3.jpg?resize=562,422 562w\" sizes=\"(max-width: 575px) 100vw, 575px\" \/><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-soleus-stretch\">5. Soleus stretch<\/h3>\n\n\n\n<ul>\n<li>The muscle that sits underneath gastrocnemius, people lump it together with the calves.<\/li>\n\n\n\n<li>Put the toe box of the leg you\u2019re stretching on the back of the heel of your other foot like you\u2019re walking on a line.<\/li>\n\n\n\n<li>Squat down and look to keep your centre of gravity over your feet \u2013 you can put your hands on the ground either side to help balance.<\/li>\n\n\n\n<li>Adjust your height until you find the point which is a bit tighter, and that\u2019s the area you&#8217;re going to focus on.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-22318 aligncenter\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Quads_stretch_1.jpg\" alt=\"Running coach Simon James performing quads stretch in a field after a trail run\" width=\"655\" height=\"491\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Quads_stretch_1.jpg 1024w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Quads_stretch_1.jpg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Quads_stretch_1.jpg?resize=768,576 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Quads_stretch_1.jpg?resize=900,675 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Quads_stretch_1.jpg?resize=562,422 562w\" sizes=\"(max-width: 655px) 100vw, 655px\" \/><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-6-quads-stretch\">6. Quads stretch<\/h3>\n\n\n\n<ul>\n<li>Pick up the leg that you&#8217;re going to stretch at the ankle and bring it up behind you, ideally keeping your knees in line with each other.<\/li>\n\n\n\n<li>If you want that stretch to be more significant, push your hips slightly forward, and that should emulate the earlier hip flexor stretch.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-22308 aligncenter\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hamstrings_stretch_1-1.jpg\" alt=\"Running coach Simon James performing hamstrings stretch in a field after a trail run\" width=\"618\" height=\"464\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hamstrings_stretch_1-1.jpg 1024w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hamstrings_stretch_1-1.jpg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hamstrings_stretch_1-1.jpg?resize=768,576 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hamstrings_stretch_1-1.jpg?resize=900,675 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Hamstrings_stretch_1-1.jpg?resize=562,422 562w\" sizes=\"(max-width: 618px) 100vw, 618px\" \/><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-7-hamstrings-and-adductors-stretch\">7. Hamstrings and adductors stretch<\/h3>\n\n\n\n<ul>\n<li>Put your feet a bit wider than shoulder-width apart.<\/li>\n\n\n\n<li>Bend over at the hip and try to get your hands down towards the floor.<\/li>\n\n\n\n<li>Once held for 15 seconds, move onto the adductors, which are used particularly in trail running for stabilising yourself as you\u2019re going forward.<\/li>\n\n\n\n<li>Bend one leg at the knee and shift your weight to this side while keeping your other leg straight.<\/li>\n\n\n\n<li>You should feel a stretch on your straight leg from your groin down to your knee, which is where the adductors are located.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-22325 aligncenter\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Torso_stretch_1.jpg\" alt=\"Running coach Simon James performing torso stretch in a field after a trail run\" width=\"817\" height=\"613\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Torso_stretch_1.jpg 1024w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Torso_stretch_1.jpg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Torso_stretch_1.jpg?resize=768,576 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Torso_stretch_1.jpg?resize=900,675 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Torso_stretch_1.jpg?resize=562,422 562w\" sizes=\"(max-width: 817px) 100vw, 817px\" \/><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-8-torso-stretch\">8. Torso stretch<\/h3>\n\n\n\n<ul>\n<li>This is a bit of a Mr Motivator stretch.<\/li>\n\n\n\n<li>Have your hands down by your side, feet shoulder-width apart and slide your palm down on your left side while bringing your right arm up and over the head, keeping everything in line.<\/li>\n\n\n\n<li>You should feel a nice stretch coming up the side of your torso, which means you\u2019re stretching your obliques effectively.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-22303 aligncenter\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Arms_stretch_2.jpg\" alt=\"Running coach Simon James performing arms stretch in a field after a trail run\" width=\"771\" height=\"578\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Arms_stretch_2.jpg 1024w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Arms_stretch_2.jpg?resize=300,225 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Arms_stretch_2.jpg?resize=768,576 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Arms_stretch_2.jpg?resize=900,675 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/12\/Arms_stretch_2.jpg?resize=562,422 562w\" sizes=\"(max-width: 771px) 100vw, 771px\" \/><\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-9-arms-stretch\">9. Arms stretch<\/h3>\n\n\n\n<ul>\n<li>Finally, I finish off with the arms.<\/li>\n\n\n\n<li>They\u2019re a really important part of running \u2013 particularly trail running \u2013 and you can&#8217;t run quicker than your arms can swing.<\/li>\n\n\n\n<li>Bring one arm across the front of your neck and use your other arm to lock it in and bring it a little closer towards you.<\/li>\n\n\n\n<li>You should feel a stretch in your shoulder and through your triceps as well.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-related-content\">Related content:<\/h4>\n\n\n\n<ul>\n<li><a href=\"https:\/\/mensfitness.co.uk\/features\/should-you-do-a-cool-down-after-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">Should you do a cool-down after running?<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/mensfitness.co.uk\/features\/what-to-wear-on-a-run\/\" target=\"_blank\" rel=\"noreferrer noopener\">What to wear on a run<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/mensfitness.co.uk\/features\/how-to-improve-running-form\/\" target=\"_blank\" rel=\"noreferrer noopener\">How to improve running form<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Give these stretches a go at the end of your next run<\/p>\n","protected":false},"author":74,"featured_media":22298,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"amazon_asin_number":"","model":"","featured_image_overlay_img":"","hjpType":"","squirrel_render_by":"","squirrel_id":""},"categories":[9],"tags":[137,24],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.5 (Yoast SEO v23.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ease sore legs with this post-run stretching routine | Men&#039;s Fitness<\/title>\n<meta name=\"description\" content=\"Try this post-run stretching 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