Post Run Hip and Hamstring Sequence

When I am done with a run, I like to spend some time stretching to alleviate any residual tightness. I have found that consistent stretching of the hips and hamstrings helps my body remain injury free. The sequence below takes about 5 minutes and does a good job getting into some of the most tight areas for runners.

Start in low lunge (photos below) with the right foot forward. Make sure that your front foot is all the way forward between your hands and that you can feel a stretch in the front and outer hip. Your hands can remain on blocks or stacked books so that your upper back remains straight.

Low Lunge: Draw the front foot forward in between the hands. You should feel a stretch in the front part of your hips and groin.

Low Lunge: Draw the front foot forward in between the hands. You should feel a stretch in the front part of your hips and groin.

Low Lunge: Notice that my ankle is stacked below the knee and that I am leaning forward into the front leg.

Low Lunge: Notice that my ankle is stacked below the knee and that I am leaning forward into the front leg.

On your inhale, lengthen your front leg to straight, moving into a hamstring stretch (picture below). Your hands can remain on your blocks.

Hamstring Stretch: Straighten the front leg so that you come back about half way. Keep the front foot flexed.

Hamstring Stretch: Straighten the front leg so that you come back about half way and your seating bones are stacked above your back knee. Keep the front foot flexed.

On your exhale, come back to your low lunge. Repeat this for about 10 breaths. Once you are done, remain in your hamstring stretch, with your front leg straight for 3-5 breaths. Then, on an exhale, come back to your low lunge. Remain in low lunge for another 3-5 breaths.

Walk your front foot outside of your hands (so if you are on the right side, you are walking it over to the right). Roll the palm of your foot up so that you only have the outer edge and pinky toe on the ground. Allow your knee to fall out to the side. You should feel this stretch in the outer hip. Remain here for 7-8 breaths. When you are finished, go ahead and repeat this sequence on the other side.

Low Lunge with Knee Out: From low lunge, roll the outside of the front foot so the bottom of the foot lifts and the knee moves towards the outside.

Low Lunge with Knee Out: From low lunge, roll the outside of the front foot so the bottom of the foot lifts and the knee moves towards the outside.

You can use this sequence for a post-run stretch. If you foam roll, you can do that as soon as you are done with these stretches. I usually like to end with a short period laying on my back to let the benefits sink in a little and to just calm the body after my run. I hope you find this sequence useful and incorporate it into your own practice.

Namaste 🙂

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