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Here are the six best post-run stretches that will take you less than 10 minutes. Last updated: 20 October 2026 11 min read  Once the run ends, there's still some work to do to avoid soreness and support recovery: post-run stretches. Your muscles are warm when you finish a run, which is exactly when static stretching does the most for your range of motion and your recovery. All it takes is holding a handful of moves for 30 seconds each. Below, you'll find a cool-down to do in the first five minutes, the six best stretches to do next, a recap of a full 10-minute post-run routine and a shortened three-minute post-run guide. After running, try static stretch holds that target the muscles you just worked hardest: your hamstrings, quads, hip flexors, glutes and calves. The six best are the Hamstring Stretch, Standing Quad Stretch, Pigeon Stretch, Figure-Four Hip Flexor Stretch, Seated Single-Leg Calf Stretch and Downward-Facing Dog. Hold each one for 30 seconds per side, breathing out as you ease deeper into the pose, and try to start them within 10 minutes of finishing your run while your muscles are still warm. All together, including a five-minute cool-down, the full routine takes about 10 minutes. ## Quick Takeaways: - The best post-run stretches are the Hamstring Stretch, Standing Quad Stretch, Pigeon Stretch, Figure-Four Hip Flexor Stretch, Seated Single-Leg Calf Stretch and Downward-Facing Dog. - A full post-run stretch routine takes about 10–12 minutes: a 5-minute cool-down walk or easy jog, then six static stretches held for 30 seconds per side. - Post-run stretching can increase range of motion and blood flow to your muscles, which may help ease [delayed-onset muscle soreness](https://www.nike.com/a/delayed-onset-muscle-soreness) (DOMS) stiffness and soreness. - Hold every stretch for 30 seconds per side without bouncing, breathing out as you deepen the position. - Short on time? Do the Hamstring, Quad and Calf Stretches—they cover the muscles that work hardest when you run and take only three minutes. ## Shop Nike Running Shoes [View All](https://www.nike.com/za/w/running-shoes-37v7jzy7ok) - [ \ Nike Alphafly 4 \ Men's Road-Racing Shoes \ __R 5 799,95__](https://www.nike.com/za/t/alphafly-4-mens-road-racing-shoes-PjKrTzaJ/IU4686-002) - [ \ Nike Alphafly 4 \ Women's Road Racing Shoes \ __R 5 799,95__](https://www.nike.com/za/t/alphafly-4-womens-road-racing-shoes-FZNvkhHk/IZ9609-002) - [ \ Nike Vomero Plus \ Men's Road Running Shoes \ __R 3 699,95__](https://www.nike.com/za/t/vomero-plus-mens-road-running-shoes-6fC359/HV8150-200) - [ \ Nike Vomero Premium \ Men's Road Running Shoes \ __R 4 799,95__](https://www.nike.com/za/t/vomero-premium-mens-road-running-shoes-2woV5Kmn/HQ2050-002) - [ \ Nike Vomero 18 \ Men's Road Running Shoes \ __R 3 299,95__](https://www.nike.com/za/t/vomero-18-mens-road-running-shoes-xK6kNz/HM6803-005) - [ \ Nike Vomero 18 \ Women's Road Running Shoes \ __R 3 299,95__](https://www.nike.com/za/t/vomero-18-womens-road-running-shoes-23S85s/HM6804-014) - [ \ Nike Pegasus 42 \ Men's Road Running Shoes \ __R 2 899,95__](https://www.nike.com/za/t/pegasus-42-mens-road-running-shoes-ONJE3feq/IB1873-003) - [ \ Nike Pegasus 42 GORE-TEX \ Men's Waterproof Road Running Shoes \ __R 3 299,95__](https://www.nike.com/za/t/pegasus-42-gore-tex-mens-waterproof-road-running-shoes-153NgarK/IQ0450-005) - [ \ Nike Pegasus 42 \ Women's Road Running Shoes \ __R 2 899,95__](https://www.nike.com/za/t/pegasus-42-womens-road-running-shoes-wpVbizWJ/IB1881-113) - [ \ Nike Pegasus 42 GORE-TEX \ Women's Waterproof Road Running Shoes \ __R 3 299,95__](https://www.nike.com/za/t/pegasus-42-gore-tex-womens-waterproof-road-running-shoes-iI7kPK5v/IQ1085-608) ## Why Post-Run Stretching Matters for Recovery Stretching may help reduce the chances of developing certain running injuries, primarily [shin splints](https://orthoinfo.aaos.org/en/diseases--conditions/shin-splints/). However, the research around this [remains mixed](https://pubmed.ncbi.nlm.nih.gov/31694812/). What most exercise scientists can agree on, though, is that stretching can contribute to injury prevention via two main mechanisms: 1. Stretching can [increase range of motion (ROM)](https://pubmed.ncbi.nlm.nih.gov/11992980) 2. Stretching can [increase blood flow](https://pubmed.ncbi.nlm.nih.gov/29623692/) When you stretch warm muscles, you can increase their ROM. This directly transfers into your running performance. Tight muscles with a restricted ROM negatively impact running economy and can lead to injuries. In fact, a [2019 study](http://www.kptjournal.org/journal/view.html?doi=10.18857%2Fjkpt.2019.31.6.346) examined the effects of calf stiffness. In short, the researchers found it affected balance and gait ability (aka how you walk) in a small group of participants. Increasing blood flow to the working muscles after exercise can accelerate [recovery](https://www.nike.com/a/running-recovery-tips). Blood circulation transports nutrients to the muscles and filters out waste products such as lactic acid. This can reduce symptoms associated with DOMS, which may [present](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1421497) as muscle stiffness, tightness, tenderness, swelling or decreased strength in the exercised muscle. The more consistently you include stretching in your post-run routine, the more you enhance your recovery. This can help you [feel less sore](https://www.nike.com/a/sore-muscles-after-workout) and better prepared for your next workout. It's worth incorporating stretches into your pre-run routine, too—just not the same kind. As part of your warm-up, add a few dynamic stretches such as Leg Swings, Spinal Rotations and Arm Circles. These gently prep your muscles for more intense activity. Once your run is done, you'll want to switch to static stretches instead—the isometric holds that make up the rest of this routine. ## Cool-Down Exercises To Do After Running Before you stretch, give your body a minute to [come down](https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/cool-down) off the run. When you're moving, your leg muscles help push blood back up to your heart with every stride—stop suddenly, and that pump shuts off, so blood can pool in your legs and your heart rate stays elevated longer than it needs to. A few minutes of easy movement keeps things flowing until your body's ready to downshift on its own. Start with five minutes of easy movement, like walking at a pace where you can easily hold a conversation. From there, add about a minute of easy Leg Swings, forward and back on each side, holding a wall or a pole for balance. It's a small thing, but it keeps your hips moving through their full range while your heart rate finishes settling. Once your muscles are warm and your breathing's back to normal, you're ready for stretching on the mat. ## The 6 Best Stretches To Do After Running ## Hamstring Stretch Tight hamstrings are a common complaint made by runners. This can happen due to poor running form. If you overstretch your hamstrings by taking strides that are too long, the result might be tight hamstrings. Here's your solution. 1. Lie on your back with your feet planted in front of you. 2. Raise your right leg towards you and hold onto either the back of the calf or the knee with both hands, fingers interlocked. 3. Exhale as you slowly encourage your leg towards you. 4. Hold for 30 seconds. 5. Switch legs. ## Standing Quad Stretch If you've been [running uphill](https://www.nike.com/a/what-is-tower-running), you're bound to have some burned-out quads. Even for long-distance runners on flat land, the quadriceps are one of the most common aches post run. That's because they're so important for absorbing the shock of impact, stabilising the knee and propelling you forwards. 1. Stand with your feet together. 2. Raise your right foot from the ground behind you and grab it with your right hand. 3. Keep your knees as close together as possible. 4. Gently pull your heel towards your glutes. 5. Hold for 20–30 seconds. 6. Switch to the other leg. ## Pigeon Stretch You can thank your hip flexors for each stride you take. These muscles allow flexion at the hip joint, enabling you to swing your legs forwards without toppling over. But tight hips and a tight groin can be common, especially if you have a job that requires hours of sitting. Here's your relief. 1. Sit on the floor with your feet together and knees out wide. 2. Adjust your positioning so that your right foot and right shin stay put while your left leg is straightened behind you. 3. Your right knee may need to come inwards, but keep your right ankle in front of your left hip and your hips square. 4. Try to lower your upper body towards the ground and take a few deep breaths. 5. Hold the position for 30 seconds before changing sides onto your left leg with your right leg outstretched. ## Figure-Four Hip-Flexor Stretch Here's another hip flexor stretch that'll open up your hips. If you find the Pigeon Stretch difficult due to reduced hip flexibility, this one will be easier. 1. Lie on the floor with your feet planted in front of you and your knees bent. 2. Bring your left foot over your right knee, bending your left knee outwards. 3. Gently raise your right leg off the ground towards you. 4. Hold on to the back of your right thigh. 5. Exhale and gently draw your thigh towards you. 6. Hold for 15–30 seconds and then switch legs. ## Seated Single-Leg Calf Stretch Runners are prone to [shin splints](https://my.clevelandclinic.org/health/diseases/17467-shin-splints), especially after [long runs](https://www.nike.com/a/best-shoes-for-distance-running) or on uneven surfaces. 1. Sit on the floor with your feet together and knees out wide. 2. Straighten your left leg, keeping your right foot touching the inner thigh. 3. Hinge at the hip towards your left leg and reach out to grab your big toe on your left foot. 4. Flex your left foot and gently draw it towards you to stretch your calf and Achilles tendon in your ankle. 5. Hold for 15–30 seconds before changing sides. ## Downward-Facing Dog Downward-Facing Dog is more than just a go-to [yoga pose](https://www.nike.com/a/yoga-for-athletes-performance); it's also a helpful post-run stretch. It stretches the lower back, hamstrings, calves and feet. Holding this pose after a run can help to de-stress the mind while stretching out the body. 1. Start on all fours with your hands shoulder-width apart and your feet hip-width apart. 2. Inhale as you push your glutes in the air, coming up from each knee. 3. Keep your arms and legs straight, creating an inverted V-shape. 4. You can paddle your feet from side to side to get a deeper stretch in your legs and ankles. 5. If you have tight hamstrings, you may need to bend your knees slightly to get both feet planted on the floor. 6. Hold for 30 seconds. ## The Full 10-Minute Post-Run Stretch Routine From top to bottom, you can run through this order in about 10–12 minutes. 1. Cool-down walk or easy jog – 5 minutes 2. Hamstring Stretch – 30 seconds per leg 3. Standing Quad Stretch – 30 seconds per leg 4. Pigeon Stretch – 30 seconds per side 5. Figure-Four Hip Flexor Stretch – 30 seconds per side 6. Seated Single-Leg Calf Stretch – 30 seconds per leg 7. Downward-Facing Dog – 30 seconds Yes, the order matters. You start standing while your heart rate is still coming down, move to the mat as you settle and finish with Downward-Facing Dog, which stretches your calves, hamstrings and shoulders all at once. Remember to never bounce in a static stretch—hold the position, breathe out and let the muscle release on its own. ## How Long Should You Stretch After a Run? Plan on about 10 minutes total—about five minutes for your cool-down and five for stretching. That will give you enough time to cover all six positions at 30 seconds per side. Thirty seconds per stretch is the number to remember. Hold for less than that, and the muscle doesn't have much time to release. Holding longer doesn't add much benefit. If a muscle feels particularly tight, it's best to come back for a 30-second hold rather than sitting in one stretch for two minutes straight. A consistent routine matters more than duration. Ten minutes after every run does more for your range of motion than 30 minutes once a week. ## Should You Stretch Immediately After Running or Wait? The rule of thumb is to stretch within 10 minutes of finishing your run. That's when the muscles are warm, blood flow is elevated and connective tissue is at its most pliable—that window is a big part of the reason why post-run stretching works better than stretching cold. Don't stretch cold. Take a few minutes to walk first or postpone until after you've had a warm shower. You don't want to stretch a cold muscle and turn your recovery habit into a strain. One exception to note: if you've just finished a race or an all-out effort and you feel light-headed, don't get on the mat yet. Walk until your breathing is normal, get your system settled, then stretch. ## Stretching After a Long Run vs a Short Run Different runs call for different recoveries. After an easy run of 30 to 45 minutes, the standard 10-minute routine has you covered. Your muscles have worked, but they have not been under load long enough to need anything extra. After a long run, a race or a hard workout, it's worth giving yourself a little extra stretching time. You can extend your cool-down walk to 10 minutes to help your heart rate come down gradually. Then run through the Hamstring, Quad and Calf Stretches twice. Those three take the most repeated loading over distance, and your calves in particular tighten up after time on your feet. The Pigeon Stretch is worth an extra hold too, since your glutes and hips do more stabilising work the longer you run. After a speed or hills session, give your calves and hip flexors some extra TLC. Fast [running](https://www.nike.com/a/what-muscles-does-running-work) pulls your stride open and drives more force through your lower legs, and both areas tend to tighten the next day. ## No Time? The 3-Minute Post-Run Stretch If all you have is three minutes, you're in luck. Opt for these three stretches, 30 seconds per side: Hamstring, Standing Quad, Seated Single-Leg Calf. Those three cover the muscles that do the most work when you run, and doing them consistently beats doing all six occasionally. You can even do them standing if you need to. That might look like doing a Hamstring Stretch with your heel on a kerb and your hips square or a Quad Stretch holding a wall. Even a Calf Stretch with your toes against a step will get you most of the way there when there is no mat and no time. ## FAQ What are the best stretches to do after running? The Hamstring Stretch, Standing Quad Stretch, Pigeon Stretch, Figure-Four Hip Flexor Stretch, Seated Single-Leg Calf Stretch and Downward-Facing Dog are the best post-run stretches. Together, this mix covers every major muscle group your run just worked. What is the difference between stretching before and after a run? Before a run, you want dynamic stretches—Leg Swings, Spinal Rotations, Arm Circles—that get your muscles moving and ready for activity. After a run, static stretches work better, since your muscles are warm and more receptive to holding a lengthened position. Do you need to cool down before you stretch? Yes. A few minutes of easy walking or jogging gradually bring your heart rate down and keep blood from pooling in your legs, which sets your muscles up to benefit from stretching once you get on the mat. Does stretching after running prevent soreness? It could help. Stretching increases blood flow and range of motion, which may ease some of the stiffness that comes with DOMS—though it isn't a guarantee against soreness entirely. Is it bad to skip stretching after a run? Once won't hurt; just don't make it a habit. Avoiding stretching can leave your muscles tighter over time and gradually limit your range of motion. A consistent 10-minute routine goes a long way. How long should you hold each post-run stretch? Aim for 30 seconds per side, which is long enough for the muscle to benefit. Can you stretch after running if you are already sore? Yes, and it can help. Gentle static stretching supports blood flow to sore muscles. Just ease into each position rather than pushing for a deeper stretch than usual, since sore muscles are more sensitive than those that are pain-free. Which muscles should you stretch most after running? Running puts real work into your hamstrings, glutes, quads, hip flexors and calves. Your hamstrings and glutes drive you forward with every stride, your quads absorb the impact of each landing and your calves store and release energy through push-off. ## Shop Nike running clothing [View All](https://www.nike.com/za/w/running-clothing-37v7jz6ymx6) - [ \ Nike Stride \ Men's Dri-FIT 1/2-Zip Running Mid Layer \ __R 1 399,95__](https://www.nike.com/za/t/stride-mens-dri-fit-1-2-zip-running-mid-layer-mk5TTz/HV2180-255) - [ \ Nike Stride \ Men's Dri-FIT Winterised Short-Sleeve Running Top \ __R 1 099,95__](https://www.nike.com/za/t/stride-mens-dri-fit-winterised-short-sleeve-running-top-Kk7mj2tK/IX5938-097) - [ \ Nike Stride \ Men's Dri-FIT 12.5cm (approx.) 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[__香港__ \ 繁體中文](https://www.nike.com.hk/) - [__India__ \ English](https://www.nike.in/) - [__Indonesia__ \ English](https://www.nike.com/id/) - [__Japan__ \ English](https://www.nike.com/jp/en/) - [__日本__ \ 日本語](https://www.nike.com/jp/) - [__대한민국__ \ 한국어](https://www.nike.com/kr/) - [__Malaysia__ \ English](https://www.nike.com/my/) - [__New Zealand__ \ English](https://www.nike.com/nz/) - [__Philippines__ \ English](https://www.nike.com/ph/) - [__Singapore__ \ English](https://www.nike.com/sg/) - [__台灣__ \ 繁體中文](https://www.nike.com/tw/) - [__ไทย__ \ ภาษาไทย](https://www.nike.com/th/) - [__Vietnam__ \ English](https://www.nike.com/vn/) ## Europe - [__Österreich__ \ Deutsch](https://www.nike.com/at/) - [__Austria__ \ English](https://www.nike.com/at/en/) - [__Belgien__ \ Deutsch](https://www.nike.com/be/de/) - [__Belgium__ \ English](https://www.nike.com/be/en/) - [__Belgique__ \ Français](https://www.nike.com/be/fr/) - [__België__ \ Nederlands](https://www.nike.com/be/) - [__Bulgaria__ \ English](https://www.nike.com/bg/) - [__Croatia__ \ English](https://www.nike.com/hr/) - [__Česká republika__ \ Čeština](https://www.nike.com/cz/) - [__Czech Republic__ \ English](https://www.nike.com/cz/en/) - [__Danmark__ \ Dansk](https://www.nike.com/dk/) - [__Denmark__ \ English](https://www.nike.com/dk/en/) - [__Finland__ \ English](https://www.nike.com/fi/) - [__France__ \ Français](https://www.nike.com/fr/) - [__Deutschland__ \ Deutsch](https://www.nike.com/de/) - [__Ελλάδα__ \ ελληνικά](https://www.nike.com/gr/) - [__Hungary__ \ English](https://www.nike.com/hu/en/) - [__Magyarország__ \ Magyar](https://www.nike.com/hu/) - [__Ireland__ \ English](https://www.nike.com/ie/) - [__Israel__ \ English](https://www.nike.com/il/) - [__Italia__ \ Italiano](https://www.nike.com/it/) - [__Luxemburg__ \ Deutsch](https://www.nike.com/lu/de/) - [__Luxembourg__ \ English](https://www.nike.com/lu/en/) - [__Luxembourg__ \ Français](https://www.nike.com/lu/) - [__Netherlands__ \ English](https://www.nike.com/nl/en/) - [__Nederland__ \ Nederlands](https://www.nike.com/nl/) - [__Norway__ \ English](https://www.nike.com/no/en/) - [__Norge__ \ Norsk](https://www.nike.com/no/) - [__Polska__ \ Polski](https://www.nike.com/pl/) - [__Portugal__ \ English](https://www.nike.com/pt/en/) - [__Portugal__ \ Português](https://www.nike.com/pt/) - [__Romania__ \ English](https://www.nike.com/ro/) - [__Россия__ \ Русский](https://www.nike.com/ru/) - [__Slovakia__ \ English](https://www.nike.com/sk/) - [__Slovenia__ \ English](https://www.nike.com/si/) - [__Espanya__ \ Català](https://www.nike.com/es/ca/) - [__España__ \ Español](https://www.nike.com/es/) - [__Sweden__ \ English](https://www.nike.com/se/en/) - [__Sverige__ \ Svenska](https://www.nike.com/se/) - [__Schweiz__ \ Deutsch](https://www.nike.com/ch/) - [__Switzerland__ \ English](https://www.nike.com/ch/en/) - [__Suisse__ \ Français](https://www.nike.com/ch/fr/) - [__Svizzera__ \ Italiano](https://www.nike.com/ch/it/) - [__Türkiye__ \ Türkçe](https://www.nike.com/tr/) - [__United Kingdom__ \ English](https://www.nike.com/gb/) ## Middle East - [__Saudi Arabia__ \ English](https://www.nike.sa/en/home) - [__المملكة العربية السعودية__ \ العربية](https://www.nike.sa/ar/home) - [__United Arab Emirates__ \ English](https://www.nike.ae/en/home) - [__الإمارات العربية المتحدة__ \ العربية](https://www.nike.ae/ar/home) - [__Qatar__ \ English](https://www.nike.qa/en/home) - [__دولة قطر__ \ العربية](https://www.nike.qa/ar/home) - [__Kuwait__ \ English](https://www.nike.com.kw/en/home) - [__الكويت__ \ العربية](https://www.nike.com.kw/ar/home)