5-Minute, 5-Stretch Routine for Runners (Lower Body)

I used to be horrible at stretching before or after a run. Then I began my focus on fitness and learned about all the different benefits that stretching provides, mainly after a workout. I immediately began seeing the results of taking time to work on flexibility. Curious about those benefits? Check this out. 

I made stretching easy on myself by adopting a simple, five-stretch routine (that I originally developed for my Running 101 class at the Mission Valley Y). I now do it after every run I take. If I knuckle down, I can knock it out in five minutes, which is a wonderful investment when the return = less soreness, reduced likelihood of injury, and better flexibility.

I'm going to list all five stretches and link to videos describing them. I feel that's a more efficient way of "demonstrating" them (instead of writing a descriptive "how-to"). However, if you have any questions, want me to help you understand them, or just want a running partner, let me know!

Remember, hold each stretch for 30 seconds (at least), no bouncing, and breathe deep the whole time. Try and use the time to recover with your breathing, relax and think about how awesome your run just was.

1 - Straight-leg hamstring stretch. No video for this one, because it's the "touch your toes" stretch. It's fundamental and popular for a reason - it works. Targets the hamstrings and low back.

2 - "Flamingo" stretch. This is also a fundamental one because it's the best way to target the quadriceps. Skip to :28 seconds into this video to see a demo.

3 - Calf Stretch - Targets the calves. I covered this in a previous blog post; you can check it out here.

4 - "Butterfly" stretch - Targets the groin and hip flexors. This video gives a demo. I'm not a huge fan of the 10-15 second warm-up period she suggests, but there's nothing fundamentally wrong with it, so if you like it, go for it.

5 - Hip stretch - Targets the hips. This somewhat cheesy video (with an ad - sorry) gives a great demo.

Give it a shot! Your muscles and joints will thank you post-run. Also, I was serious about that running buddy thing ... if you want someone to chug alongside you, give me a call.

Do you have any stretches that you love? Share them with us!