A Post-Run Stretch Routine When You Literally Have 2 Minutes

 Proof that something is always better than nothing.

                           A Quick PostRun Stretch Routine for When You Literally Have 2 Minutes

We all know a post-run stretch routine is important after we log our miles, but how often do we actually take the time? (Cue the crickets.)

Whether you’re strapped for time or—let’s be honest—just not feeling a full-fledged stretch routine, know that something actually is better than nothing. And that’s especially true after a run, when muscles like your hamstrings, quads, hip flexors, glutes, and calves tend to tighten up and stiffen.

Post-run stretching  is a simple way to boost recovery, ease muscle tension, and make mobility gains—and there’s no threshold you have to hit to start reaping results, board-certified sports physical therapist Brian Schwabe, P.T., DPT, CSCS, tells SELF. That means any time you spend gently stretching your muscles is going to help your body, even if you can’t devote a whole lot of time to it.

That said, if you only have a couple of minutes to stretch, you’ve got to make your stretches count to the max. “The big three areas you want to focus on are thoracic spine, hips, and ankles,” he says. “These tend to be the most restricted, and when worked on consistently, can add the most benefit to your running and recovery.”

Meanwhile, adding some dynamic movements in addition to the traditional static stretching can help you gradually lower your heart rate (the all-important cool-down) and stretch at the same time. If you’re going for efficiency, you might as well do it all the way, right?

This two-minute post-run stretch routine, courtesy of Schwabe, does just that. Set the timer and you’re good to go.

The Workout

What you need: Nothing at all! You can use a yoga mat for added comfort if you’d like, though.

The Exercises

  • Downward Dog to runner’s lunge
  • Standing quadricep stretch
  • Standing hamstring stretch

Directions

Perform the runner’s lunge for 60 seconds, the quadricep stretch for 15 seconds per side, and the hamstring stretch for 30 seconds.

Demoing the moves below are Shauna Harrison (GIF 1), a Bay-area trainer, yogi, public health academic, advocate, and columnist for SELF; and Charlee Atkins (GIFs 2 and 3), CSCS, creator of Le Sweat TV.

Demoing the moves below are Shauna Harrison (GIF 1), a Bay-area trainer, yogi, public health academic, advocate, and columnist for SELF; and Charlee Atkins (GIFs 2 and 3), CSCS, creator of Le Sweat TV.

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1

Downward Dog to Runner’s Lunge

  • Start on your hands and knees, with your hands stacked under your shoulders and knees under your hips.
  • Spread your hands wide and press your index finger and thumb into the floor.
  • Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling. Straighten your legs as best as you can and press your heels gently toward the floor. Your head should be between your arms, facing your knees, and your back should be flat.
  • Pause, then shift your weight forward into a plank as you step your right foot outside your right hand.
  • Raise your torso to assume a low lunge position. Squeeze your glutes to increase the stretch in your back leg’s hip.
  • Continue. You can do all your reps on one side (as pictured) for 30 seconds, or you can alternate sides with each rep for 60 seconds.

This stretch opens up your thoracic spine (your middle back) and hip flexors while also mobilizing your ankles and relaxing your neck.


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2

Standing Quadricep Stretch

  • Stand with your feet together.
  • Bend your left knee and use your left hand to pull your left foot toward your butt. Keep your knees together.
  • If you need to, put one hand on a wall for balance.
  • Hold for 15 seconds, then repeat on the opposite leg.

If you don’t feel a stretch in the front of your legs, focus on squeezing your core and glutes. This will minimize the dip in your lower back and increase the tension on your quadriceps.

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3

Standing Hamstring Stretch

  • Stand tall with your feet hip-width apart, knees slightly bent, arms by your side.
  • Exhale as you bend forward at the hips, lowering your head toward the floor, while keeping your head, neck and shoulders relaxed.
  • Wrap your arms around the backs of your legs or let them hang toward the floor
  • Hold for 30 seconds, then bend your knees and roll up to standing.

If the stretch starts to feel too intense, slowly bend one knee and then the other.

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