How do you stretch after a long run?

Question

Kate Edwards, PT, DPT, OCS · Answer

Hi everybody. This is Kate Edwards. And the question is, how do you stretch after a long run? And the first thing I would say is static, stretching is something that you would do after a run-in dynamic stretching is something that we typically do before a run, the research, varies a little bit. But that's typically what we suggest with our athletes. So after a long run, you want to stretch the major muscle groups. If you've never stretched before, don't go all gung-ho and really push hard. Make sure that you're doing gentle stretches and you're holding them for at least 30 seconds to a minute. A little bit longer. You'll get those muscles will really stretch out a little bit more, but I would say go for the big muscle groups, do your calf muscles, do your hamstrings, your quads, your hip flexors. Make sure that you're actually stretching out your thoracic spine and your back as well.

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"How do you stretch after a long run?"