Like many others, I’m guilty of skipping my cool-downs. I have a bad habit of sitting down straight after my run or workout and combing through my Coros Pace 3 performance stats. After this lengthy analytics session, I often feel stiff when I stand back up, especially in my hips and legs.
To combat this, I’ve decided to make post-workout stretching a priority. I’m hoping this will help me feel more flexible in the long term and may even stop me from over-analyzing my run times.
I recently tried four stretches from Rachel Judd, a NASM-qualified trainer and UESCA running coach. They require no equipment and take less than five minutes. Here’s what I thought.
How to do four post-run stretches
The four stretches in Judd’s routine include a figure-four, seated twist, reclined pigeon pose and standard pigeon pose. Judd advises holding each stretch for 20-30 seconds on each leg, adding that you should "push into the stretch on an exhale to really feel the benefit".
Keep in mind that stretching should never feel painful. The ‘push’ should deepen the stretch but shouldn’t cause discomfort.
What I noticed after doing the stretches
I didn’t feel achy for the rest of the afternoon
The most noticeable effect was that I didn’t experience my usual post-run soreness. My glutes and hips typically get achy 20 minutes after my run, and while this stiffness usually fades after a couple of hours, doing these stretches helped me avoid it altogether.
The stretches got progressively easier
I felt a twinge of discomfort during the first stretch but they got easier as I went along. By the time I reached the final pigeon pose, I was more limber and even held the pose for a few extra seconds for a deeper and more satisfying stretch.
It helped me identify other stiff areas
The seated twist made me realize that my upper body was also stiff after running, not just my hips and legs. The rotation provided relief in my thoracic spine and helped me tease out tension I didn't know I'd been holding.
The session helped me relax and refocus
Surprisingly, I enjoyed jumping into these stretches far more than my usual lap-time analysis. Not whipping out my phone immediately after my run also meant I avoided the temptation of a quick Instagram scroll, allowing me to get back to my desk and refocus more quickly.
Want more stretches like these? I can recommend doing these stretches every hour if you're a desk worker like me. Or try these beginner yoga stretches to wind down at the end of the day.
