Mobility · 10 min

Post-Run Stretch

Ten minutes of stretches for calves, thighs and hips after a run.

• 10 minutes
• New to it
• Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

You walk your breathing down for a minute, then hold stretches for the muscles running works hardest: calves, quads, hamstrings, hip flexors and glutes. Hold each one at mild tension and breathe slowly. Do it within half an hour of finishing your run.

Kit

Mat

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Walk it down

   Z2 Warm
   • March in Place60 s · Easy steps, let your breathing settle

2. Stretch

   Z1 Recover
   • Ankle Rocks40 s each side · Calves and Achilles
   • Standing Quad Stretch35 s each side
   • Standing Hamstring Stretch40 s each side
   • Half-Kneeling Hip Flexor Stretch30 s each side
   • Figure Four Stretch30 s each side
   • Downward Dog30 s · Pedal your heels toward the floor

3. Cool down

   Z1 Recover
   • Child's Pose45 s
   • Box Breathing64 s

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.