Stretching after a run

Running is a great way to get a quick dose of a high intensity, calorie-burning activity.  Wherever you are, you pull on your shorts and t-shirt and shoes, and you are out of the door.  The only draw back to this instant gratification  is that when I don’t include that 10 to 15 minutes after my run to cool down and stretch,  eventually I run into trouble.   So, take the time to do a few simple stretches:

1)  Your feet! These guys just carried you 4 miles!  They need to be stretched and moved into some different directions.   Lay on your back and put the back of your legs against a wall.  Circle your feet in both directions, and wave your feet back and forth.

2) Your calves! Stand on the edge of  a stair, and hold onto a wall.  Lower your heel and hold the stretch for 30 seconds each foot,  and 60 seconds lowering both heels.

In my next posts, I will talk about stretches for the quads, hamstrings, knees, arms and head and neck.

About Jeff Fischer
I'm a certified personal trainer in the San Francisco Bay area.

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