4 Publish-Workout Stretches for Walkers and Runners


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Post-Workout Stretching: Best Stretches to Relax the Muscles

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4 Post-Workout Stretches for Walkers and Runners. chevron_left PREV: 10 Quick & Hearty Soup Recipes chevron_right NEXT One of the number one causes of injury for walkers and runners is muscular imbalance. Strength training, mobility and stretching moves helps improve these imbalances. It’s important to stretch your calves both before AND after your walk! HOW: Stand on the edge of a box or curb.

Extend one heel off the step and slightly bend that knee. Allow the heel to drop below the step. Hold for 30 seconds, then switch to the other calf.

Repeat 3 times. AFTER THE WALK STRETCHES. Calf/Foot/Shin Stretch. Stretching!

If you want to avoid injury, it is critical to include stretches in your workout routine. Below are the best stretches for walkers and runners. For each of these stretches, hold the stretch at the mild point of tension for a minimum of 30 seconds; 60 seconds is optimal.

Stretch a minimum of 3x per week. Runners need to stretch their legs and hips well after running. Weight lifters need to stretch the muscles they worked out while lifting (arms, legs, core, etc). Yogi’s get stretched out during yoga, but may still benefit from a full-body stretching series afterwards to cool down. Most fitness experts recommend regular stretching for walkers, to keep muscles loose and limber, ease muscle soreness, and prevent injury.

Stretching is the key to maintaining your flexibility. You should stretch after every walk. One of the most enduring myths in exercise is that you should stretch before exercise. In fact, this is the worst [ ]. This stretching routine is exactly what you need after a run, intense workout or a long day of just sitting at your desk.

In just 10 minutes, you can get a f. A proper warm up will help prepare the muscles and joints for walking.; A thorough cool down with stretches after your walk will help you stay loose and prevent muscle soreness.; Improved cardiovascular fitness will help to prevent fatigue and build resistance to injury.; A good cross-training program, including the use of weights, will ensure that the muscles are ready for the work at hand. Her are some key routines and videos on the best stretches for runners, plus deep stretches for leg muscles and full body stretches for runners. These five stretches will help you feel better after a walk and improve flexibility. Hold each stretch for 30 seconds.

If it’s not comfortable to hold a stretch for a full 30 seconds, hold it for 10 to 15 seconds at a time, and repeat as needed to reach 30 seconds total. As always, remember to. Dynamic Stretches for Runners.

Dynamic stretching involves performing sport-specific movements that prep the muscles we’re going to be using during the workout, in a way that mimics what we’re going to be doing. Unlike static stretching, dynamic movements aren’t tedious, 30-second stretches working one muscle at a time.

List of related literature:

Stretch (without straining) your calves, quads, and hamstrings for 10 to 15 minutes.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

The rest of the run leg in your race will come down to your aerobic endurance, muscular endurance, and anaerobic endurance, and all of those are best developed in stand-alone run sessions.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Runners and joggers may recognize a few of these stretches because they are excellent flexibility exercises for hamstrings and calf muscles.

“Managing Stress: Principles and Strategies for Health and Well-Being” by Brian Luke Seaward
from Managing Stress: Principles and Strategies for Health and Well-Being
by Brian Luke Seaward
Jones & Bartlett Learning, LLC, 2011

If the legs start to get unduly tired, you must ignore the schedule and lighten the training for a few days until your legs have recovered and you can run again with reasonable comfort.

“Running to the Top” by Arthur Lydiard, Garth Gilmour
from Running to the Top
by Arthur Lydiard, Garth Gilmour
Meyer & Meyer, 1997

Runners and joggers may recognize a few of these stretches, as they are excellent flexibility exercises for hamstrings and calf muscles.

“Managing Stress: Principles and Strategies for Health and Wellbeing” by Brian Luke Seaward
from Managing Stress: Principles and Strategies for Health and Wellbeing
by Brian Luke Seaward
Jones and Bartlett Publishers, 2006

And hill repeats will specifically build leg strength, while also increasing your stamina in three distinct ways.

“The Art of Running Faster” by Julian Goater, Don Melvin
from The Art of Running Faster
by Julian Goater, Don Melvin
Human Kinetics, Incorporated, 2012

Every runner should adopt a stretching regimen that is convenient and comfortable.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

While you’re quite likely to experience muscle soreness for a few days after these races, if toward the end of the week following each such race you continue to have low energy or you struggle through your runs, please heed the advice in chapter 2 regarding rest, recovery, and overtraining.

“Relentless Forward Progress: A Guide to Running Ultramarathons” by Bryon Powell
from Relentless Forward Progress: A Guide to Running Ultramarathons
by Bryon Powell
Breakaway Books, 2013

Perform 2 to 3 workout sessions a week and let this be the first part of your workout following warm-up and stretching.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Time: Dºº 2nd run of the day: Easy Zone 1–2 jog Day off: Actively focus on recovery today: (1) stay off legs all you can; (2) watch nutrition closely [healthy carbs, lean protein, good fats; (3) stretch, Aldrink when thirsty.

“Run with Power: The Complete Guide to Power Meters for Running” by Jim Vance
from Run with Power: The Complete Guide to Power Meters for Running
by Jim Vance
VeloPress, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Ok ��������������l do this every day my balance and sciatica are now cured l had sciatica for years over 15! The warm up is what l do pre workout thank you thank you thank you ������������������

  • why is it though they have good videos but always leave something important out and when you ask then you never get a response to a critical question on what they have show?

  • Can you put the app for these stretches in the comments? I can’t seem to find it ��. Overall amazing stretch my body says thank you!

  • I loves this video a lot, i do this post work out yoga class most of the time, it helps a lot to ease the sore in certain parts esp when i do my tabata n really have sore legs/arms… this is a really must do workout… thanks for your really clear directions… i have done it so much i almost remember the steps without the video, n i loves your cute video about your recording moments with wild animals around… it really makes laugh but i enjoy it… its so nice to do yoga in an open air area with plenty of natures surrounding n with the rain drops behind… its so soothing along with the music u play… thanks a lot Erin… loves your videos, am gonna start some other of your vids soon…

  • i always do your yoga, its really so relieving after each work out n loves the way you talk, the background rain drops n some light music, your instructions is loud n clear enough. Thank you so much

  • One reason these videos are important and is why i like these two…vs just some class on exercise or movement instructor…they let you know what NOT to do if it might be harmful…as well as what to do to prevent or/and heal things. Thanks to you both for heads up on who should NOT do the one for the back.

  • This was beautiful. I love your classes and your teaching style. Thank you for all you do. I adore the sound of rain, and I’d love to be able to find your rainy videos more easily. Perhaps you could consider putting rain in the title? Thanks again.

  • Thank you Erin!I have never been fan of yoga classes, but as I found your classes here, you do something different. I do lot of cardio, and muscular trainings, so your videos are really helpful to relax my body after workouts. Thank you:)

  • Hi, I enjoyed the stretches but you left out calves and hamstrings. I had just done a really intense HIIT workout with no cool down so while you were doing stretches for the deltoids and triceps, I stretched out my calves and hamstrings.

  • Not sure about anyone else but I always get a better quad stretch when I press the hip forward and flex the foot while pulling up on it.

  • That was just what I needed after a long week of workouts. Loved the flow and my muscles feel better already. Thanks for your great classes!

  • No complaints, just you’re sweet and i wish i had a personal trainer like you but for now, im my own. I walk a lot and am tryijg to lose weight but i didn’t get to walk today but i worked out to a few other videos i found and then i found this post workout stretching and it made most of my muscles feel better!
    I often find myself getting frustrated with workouts becauae I’m dyspraxic and they’re very hard for me but your encouraging words helped me today so thank you
    Thank you:)

  • This was incredible. I just took up exercising every morning 3 days back and I was scared I had to take a down day since i was getting so sore. This stretch made me feel brand new! Will definitely be coming back to this video:^)!

  • Thank you for this video, it felt really good after a home workout. As for suggestions I wondered if you would consider doing a HIIT workout using dumbbell and kettle bell compound exercises that work the whole body? I am asking for these as KB’s and dumbells are what I have in the house. I also think that some HIIT workouts on here neglect the biceps (or some other muscle group) meaning that I have to do extra work afterwards. Perhaps there is no such thing as an all over body workout?

  • These are great static stretches. Great sample for our PE activity. This video really is gonna help me. Especially if they labelled the name of the stretches.��
    Great work guys. Two thumbs up. God bless.

  • Hey! I had a problem. When I stretch, my neck and shoulders hurt. Is there anything I’m doing wrong? As I didnt get it by watching video again n again.

  • Hey Bob & Brad, please do a video on popping hip flexor stretches. You guys forgot to ink your stretches from one to the next while in the first position, for example from left knee down hip flexor stretch for 30 seconds, then switch into the right hamstring stretch for 30 seconds. Transitions like this requires least amount of movement from one stretch to next:))

  • I am sometimes quite lazy to do stretching after workouts and just want it to be over quickly, and these 25 minutes just flew by, it felt like it had barely begun when it already ended. It was awesome but, really, all your videos are.
    It was pretty cool how you weren’t fazed by being drenched in some crazy Costa Rican downpour.:)
    Thank you for another great class!

  • Thankyou so much, my right leg hurt so much after running before I went to bed, but doing these stretches helped a lot and now I can sleep, thankyou!

  • Exactly what I needed. I tried indoor boulder climbing for the first time yesterday and my arms and shoulders needed some extra attention. And the rain was a nice touch from mother nature. Thank you for the awesome videos

  • Your timing couldn’t be more perfect. I have Achilles tendinitis and this is already helping. If I don’t win the slant boards, I’ll buy them. You helped me get rid of tennis elbow previously so I am now a follower. Thank you for a helpful channel.

  • This is hands down the best stretching video ever! I use it every time after working out. Her supportive comments always manage to make me smile:)

  • Simple enough stretches that you really do not need a video guide. However, the calming voice and music helps with the cool down process. More importantly, that clock ensures I do not hurry through my stretches like I usually do.

  • Sound advice, thank you.

    I wonder why we can’t be like cats? No, I don’t mean with the ability to lick our own whatnots…

    I marvel at my two who can be sleeping soundly on me one second and then springing off and running across the room if I move.

    I wish I had that fluidity! ����

  • I’m so glad I came across your video woke up stiff and tight from yesterday’s full body workout. I really enjoyed the stretches and the sound of rain it was yummy. Near the end before savasana, I paused the video and did some other stretches my body was needing before sealing the practice. I saved this video to come back to it again. Thank you ����

  • I’m glad I found this. I love the pre-run stretches and I’ve been running more ever since I’ve been using them. Looking forward to using these stretches.

  • This was very helpful. I just started doing daily walks to start getting a exercise routine started and i notice lots of stiffness after walking. These stretches helped a bunch. Thank you.

  • I am walking from the time COVID started but today I was thinking of looking into some stretching exercises luckily I came across your Video, this is easy and helped me a lot thank you ��

  • The little descriptions and details the instructor says makes a world of difference! Doing these same stretch motions for years now but I got so much more out of them through this video! Thank you.

  • Erin, this is just what I needed to start the morning.Last week was intense work outs and a weekend of yard work. I love your work mostly you sun sal with hubby and guitar it never gets old. Thank you.Have a Beautiful Day

  • night before traveling to Costa….must say this practice got me right there…..the rain….wow you have great concentration….I’m going to try and look you up….while there

  • I’ve had this video in my list since it came out and I can’t believe it took me this much to do this! That was exactly what I needed after my workout and the rain in the background was simply perfect! Thank you so much for all your hard work the quality of your videos never cease to amaze me. They are always well thought out and sequenced perfectly! ☔️��

  • Happy Father’s day to the two best physical therapist on the internet. Opened link for giveaway, and it shows sleepovatioj giveaway.

  • I love your classes, thank you so much, Erin! The rain is calming and energizing at the same time. Thank you for being youNamaste!

  • I stretch my calves all over my house and everywhere I go. Lol. The hip flexor stretch is so great. Imma student and I’m always sitting in lectures all day and when I start to walk my left hip feels weird. Thanks guys & happy Father’s Day!

  • Gonna try these after my run tomorrow just started daily running and I can’t feel my legs ;—; thank u for this!!

    EDIT: They really work! I never get muscle soreness now:D

  • I lived in CR for a year, and one of the things I miss most is the sound of the torrential downpours on the tin roof. �� Thanks for bringing it back to me for the yoga class! Looks like you got pretty wet, too. Whoops! Thanks for the stretches!

  • Thanks again Erin! Woke up sore so used this as my morning routine and it was great, nice and gentle and I LOVED the rain! Will definitely do this one again, thanks for all your wonderful classes

  • Would have been more helpful if it was real time. Watching it while doing it is the ideal way, I personally use it and constantly have to pause to do each side beside timing… I found this unhelpful and rather annoying. Like it but looking for others real time

  • This was absolutely perfect for me today after my hard workouts yesterday! My body loosened right up! LOVED hearing the rain as well! Keep up the good work… Thank you! ��

  • Jesus loves so much that he died for you so you dont to go to hell. Repent for your sins and believe in Jesus Christ and you’ll be saved. Hurry! He is coming soon.

  • you’re awesome!!!! honestly the best stretch video I’ve come across. Most are either too fast or just too many stretches. Love your workouts too <3

  • Question: can you please, tell me why my hands hurt when I do the pressing of the arms against the wall? It feels like pressure in the tends. Maybe i am not doing it right???
    Any advise it is appreciated. thanks!

  • I’ve been doing yoga for 12 years and you introduced me to new cues in stretching which I felt in a very remarkable way. Thank you!

  • I think I may have done this one before. Good stretch hindered by my cat wanting to be close to me �� maybe she could feel my zen?

  • !!!PLEASE LISTEN!!! Don’t grap your feet as she did in the last exercise, it will harm your bands arround your ankle. It is so much better to just grap your ankle so nothing will get hurted. The other exercises were really good and I enjoyed them. Thank you!

  • Erin, your channel is my favourite yoga channel! This is a wonderful class feeling so relaxed now, all tension is gone. Thank you so much!

  • Will you boys do a series based on your career? I’m a hairstylist and I’m really starting to feel it (as I type this I’m laying on the couch in the break room trying to give my poor spine a rest) and I would love to know what I can do specifically, since I’m sure you see the same problems in people with the same career. Thanks!!

  • Hello Erin! Its night time for me here near San Francisco and I just did this yoga class after returning from work at 8pm.  Feels so good!  Thank you so much always for your amazing classes!  Have a wonderful day!:-)

  • Well not despising this guys knowledge just saying that when i did the calf stretch before football practice i tore some tissue in the heel. Still recovering.

  • You two lovely guys, the best physical therapist “in your opinion”, of course is just so cute, �� Thank you for your help! Following you from Roma, Italia! Cheering for you!

  • This felt great after my workout today! It got rid of that lacked acid in my body & soreness/ stiffness in my body!
    Thank you so much!☺️❤️��‍♂️

  • The rain made it kind of peacefull. Gave some great shots of you too. Not that I could watch for a long time, too busy with the poses. Thank you, was a great video!

  • She gave a few really good tips about the stretches that help a lot and you rarely hear those anywere else. Very basic streching, but actually very effective!

  • I just practiced doing the splits and watched how so my legs ummm let’s just say I can’t run….hehehe I pushed my limits so yeah I hope this helps!

  • Absolutely loved this class-I have been feeling tight and uneven and did a quick search through your videos when I got back from tonight’s 3-mile run in the Louisiana heat. Listening to the rain in the background made the class that much better ❤

  • Thank you for this video! Being able to do this series with the sound of the downpour in the back made me feel like I was back home for a while. Very relaxing!

  • Super clear and helpful video! I appreciate the lack of judgement on using props or the wall for help, and the easy to follow steps. I bet this will really help out my legs recovery time.

  • Is it important to stretch before your walk, or is stretching after your walk the most important? I actually do both. I start out with 1 set of full-body stretches before my 45 minute walk, and then 1 set after.

  • My right elbow is painful because I keep my right hand under my head whole night. So whenever i go for walking i am unable to move my hand properly. Please suggest how to cure this injury

  • ★Thank you for this video! I recommend “Growth Boom pro”height system to anyone who wants to gain more height without pain, pain and surgery. I gained 5 inches more in 2 years, iam 24 years old★

  • Thank you Paige. I really feel fixable, I jogged for about an hour, no pains after, I just had to follow your stretching. I feel blessed, thank you again.

  • Thank you for this class! The sequence is so comfortable to take when every movement echoes with pain, and it really brings great relief! The rain is so relaxing, too =)

  • 70% people: i am here after a chloe ting workout
    30% people: i am bere after a emi wong workout

    Me: i am here after 2 programs!! One from chloe and another emi!!! ������

  • Thanks for a great quick stretch class! After weight training, my muscles are just tired and sore, but still restless, this is perfect!
    The rain is awesome!

  • Hi Erin, this flow so was well designed and really helped after a challenging power Yoga workout. Loved the sequence, the thought put into each exercise and the rain in the background was pretty relaxing. Thank you for sharing this video.

  • The only thing I wish is that the video went for the exact time the workout is meant to be so that it could take the guess work out of it!

  • Hey Paige & Living Better,

    Just wanted to say thank you for helping me accomplish my first solid week of jogging/running. Working on getting faster and posture, but a big thank you for the before and after stretches they’ve really helped! Look forward to seeing more vids in the future.


  • Hi I just got home from work and I have to go get some food I have a couple drinks I have a couple more hours and then I’m done with my homework and I will be there

  • The one at 1:09 really hurt on my left leg like really hurt i had to stop running because of that pain prior should i be concerned?