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9 Running Stretches to Do After Every Single Run

When you're short on time, stretching is usually the first thing to go—but it shouldn't be. Stretching before and after a run can prevent common running injuries, like runner's knee, helping you hit that PR without getting sidelined. (These recovery tools can also make a difference.)

Don't know where to start? Incorporate this series of stretches from Lisa Niren, head instructor and director of content and programming at Studio, an app that lets users access studio treadmill workouts and compete on a leaderboard. Many of the stretches focus on opening your hips, which is key for anyone who runs a lot. (These yoga hip openers are worth your time.)

"Tight hips can cause hip pain that makes it difficult, if not impossible, to finish your run," Niren says. These moves will add a little extra time to your workout, but the payoff is worth it.

Couch Stretch

A. Stand in front of a couch, wall, or box with right foot forward, left foot resting on box. Place a towel directly under back knee for added cushion.

B. Bend right knee to bring back left to the ground, squeezing glutes to stabilize lower back.

Hold for 30 seconds. Switch sides and repeat.

Standing Calf Stretch

A. Stand in front of a couch, wall, or box with left toes pressed against box. Bring weight forward to feel a stretch in the left calf.

Hold for 30 seconds. Switch sides and repeat.

90/90 Stretch

A. Start seated on the floor or a mat with right leg extended forward, left leg extended to the side, knees bent at 90-degree angles. Sit up tall with a neutral spine.

Hold for 30 seconds. Switch sides and repeat.

Kneeling Hip Flexor Stretch

A. Kneel with right knee forward, left knee extended back, top of left foot resting on the ground.

B. Shift weight forward until feeling a stretch in the hip. Reach arms overhead.

C. Reach back with left hand to grasp left foot, and press left foot toward the ground to deepen the stretch.

Hold for 30 seconds. Switch sides and repeat.

Figure-4 Glute Stretch

A. Lie on a mat. Bend right knee to bring right ankle to front of left thigh.

B. Bend left knee to bring right leg toward chest, and grasp back of left thigh and pull toward chest.

Hold for 30 seconds. Switch sides and repeat.

Lying Hamstring Stretch to Cross-Body Stretch

A. Lie on back with right foot extended toward the ceiling. Loop resistance band across ball of right foot.

B. Keeping legs straight and muscles taut, open left leg out to the side to bring leg toward the ground. Hold for 30 seconds.

C. Pull left leg across body toward the ground on right side of body.

Hold for 30 seconds. Switch sides and repeat.

Forward Fold

A. Sit with legs extended, feet flexed. Loop resistance band across balls of feet.

B. Keeping back straight, hinge forward at hips while pulling on resistance band to bring upper body toward legs.

Hold for 30 seconds. Repeat.

Butterfly Stretch

A. Sit on the ground and bring soles of feet together, knees opened to sides.

B. Lean forward to feel a stretch in the groin. Hold for a few seconds, then lean a little further to bring elbows to the ground.

Hold for 30 seconds. Repeat.

Side Stretch with Bent Leg

A. Sit with left leg bent into half butterfly, right leg extended out to side, right foot flexed.

B. Hinge at hips to fold body over right leg and grasp right foot.

Hold for 30 seconds. Switch sides and repeat.

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