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10-Minute Stretching Routine for Runners

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About This Video
This video will help you stretch after your runs without any equipment. Coach Nicole will take you through one short set of 10 different stretches that target your thighs (quads, hamstrings, inner thighs) and calves, as well as other problem areas for runners (IT band, psoas, and more). You can perform most of these stretches when standing up--just make sure your muscles are warmed up first!
  • Length: 10 minutes
  • Equipment: Mat (for kneeling and lying), a wall for leaning, and a chair, step or elevated surface.
  • Type of Workout: Flexibility (stretching)
  • Muscles Worked: Chest, shoulders, obliques, lower body (calves, quads, hamstrings, inner thighs, hips, glutes, IT band, piriformis)
  • Fitness Level: Beginning to advanced
  • Impact: None
  • Safety Precautions: Perform this routine only after your muscles are warm, such as after your warm up or after your workout. Always stretch through your own range of motion, never to the point of pain. Avoid bouncing.

Member Comments

  • I prefer to stretch with my foam roller post run; it saved me from horrible shin splints. If you don't have a foam roller, I highly recommend getting one. Great stretching, for both before and after a run. - 7/30/2014 8:45:19 AM
  • What is the error in the Iband stretch? Just so I know...thanks... - 7/3/2014 2:35:56 PM
  • I'm with NancySinatra - the IT band stretch has an error in it. - 5/14/2014 8:44:32 AM
  • I always stretch after every run - for more than 25 years now. I especially like the one for IT bands. DH calls it my "stripper on the lamppost" posture. Thanks coach N for some new ideas. - 5/14/2014 8:23:12 AM
  • Thank you Coach Nicole for the stretching exercises even though I can't run, they are very helpful to begin any exercises. I find I can't do with my left leg what I can do with my right. But I push as much as I can. - 4/29/2014 10:21:38 PM
  • Thank you so much! My leg feel so much better! - 4/23/2014 7:42:54 AM
  • Some really handy stretches, that target the areas that I find, very tight after a run.
    Thanks :) - 4/18/2014 7:51:27 PM
  • I have been not doing these many stretches after my runs. Thanks for the video!! Now I know what to do. - 4/6/2014 8:43:34 PM
  • Good set of exercises. I do several of them, but adding some new ones and changing the way I do the old ones is always good for a change of pace.

    Great presentation. - 4/1/2014 4:27:47 PM
  • Xraylady, just click on the red check to save it. - 4/1/2014 3:53:49 PM
  • is there a way to save this to favorites so I can pull it up on ipad at the gym more easily - 4/1/2014 9:28:03 AM
  • I did all of this in advance of my morning walk, but I will do again, when I return.
    Stretching feels GREAT - 4/1/2014 9:12:19 AM
  • I will give this a try in future, but do wish it could have been more something I could do immediately after running, like outside. Don't really have a wall at the track I use, but could use my car perhaps? Do have a stair. Not going to lay down on pavement or grass though. - 4/1/2014 6:53:52 AM
  • Is there any way that these stretches could be added to my favorited in the fitness tracker? I do stretches and would like to be able to add Nicole's Runners Stretches to my favorites tab and it would log that into my tracker. - 3/9/2014 9:24:24 PM
  • This is a great stretch - 2/28/2014 7:36:28 AM