Don’t crumple into a chair just yet.
Stretching will also help you feel better in the aftermath of your race, or after any run, really—think less stiff and achy. Moreover, stretching the back of the leg from the knee down specifically can help reduce your risk ofsuch as calf strains, Achilles tendinopathy , and plantar fasciitis , says Lakes. And stretching the front of the leg, from the hip to the knee, can reduce your chances of developing hip flexor strains , runner’s knee , or IT band syndrome , he adds.
In short, there are several compelling reasons to stretch after your race, and the good news is, you don’t have to make stretching into a huge, complicated production. That’s why we have a simple, three-move sequence that you can easily do after your next big race. The routine below, which Lakes created for SELF, will bring relief in key areas, including your quads, hamstrings, calves, and upper body.
You don’t need any equipment to perform these quick stretches, and all of them can be done without sitting or lying on the ground, making this an easy sequence to do in public. Another plus: This sequence can double as abefore your next run, says Lakes, so long as you do dynamic versions of the stretches instead of holding fixed positions.
Do the following quick stretch routine soon after your race or run. Hold the stretches for the time suggested below, or as long as they feel good. Remember, stretching may not feel super pleasant, but it should never feel painful. Quick caveat: Depending on how far you ran and at what intensity, the following sequence may not be enough of a cool-down for you. Nevertheless, it will still do you some good, and can even hold you over until you have more time for a more comprehensive stretch. Every bit of stretching counts!