Name: Playbook - Sally McRae - Post-Run Stretch Routine #1
Uploaded: 2023-11-30T22:25:35.706Z
Duration: 10 min
Description: Post-Run Stretch Routine #1

Natty

Rosie

So glad I did this stretching ❤️💪🏻

Nora

Julissa

Sally Harrow

Elizabeth Rosario

Much needed after a 20.5 mile run in the mountains. Loved it

Kristi

Tori

Ngina

Did this routine after a long run...just what the body needed!

Amber

Going to start doing this after every run - absolutely love it !

Becca

Love that there’s something for how sore I’m feeling.

Heather

This felt amazing after my hike today and long run yesterday.

Jodie Cornwall

Perfect!! Just what I needed after a long day at work and a gym session..

Minh

Katelynn

Awesome cooldown/stretch! Added to favorites for sure.

Rebekah

LoriAnn

Riaan

This feels so good! I need to do this every day!

Tammy Halliburton

Good stretch out can’t believe how tight my legs are

Donna

Joey

I was feeling tight after a progressive run and this helped so much! Now I feel even more ready for my next run. Thanks Sally!

Lauren Shima

I needed this since I didn’t stretch after my run last night

Lindsay

Zachary

April Dahlquist

Cassandra Swickert

Lizzie

Love this series of stretches after a run.

Lynn

mark

It was exactly what I needed after a recovery run with some strength training!

Cara

Felt great.. Left hamstring was a bit sticky so I’ll definitely be doing more of this.

Kristin

Abby

I needed that after a hard run with heaps of elevation yesterday

Jacqui

Jess Contreras

Leanne

Mindy

This was a great stretch that was much needed. I wasn’t able to get my regular training in this far. So, I needed something to get me moving this morning. And I really enjoyed it

This is exactly what I’ve been needing. I am so grateful for Sally and her works on this app!

Kyle

I am feeling a HUGE difference in my runs and recovery performing the pre-run activation and the post-run stretches. I am 2 weeks into the 6 week run program and LOVE IT. 
Thank you Sally for such well rounded and thorough programming

Jennifer

Liz Usedon

Always feels good this session after a run 👍💛

Sally

Just what you need after a run & doing Sallys “Post Run Strength Theraband Routine” 👍💛

Great stretching after my first training run! Thank you!

Kristen Shelton

Remember, do what you can with what you have! These 8 stretches target you head to toe! 
You might only have enough time for a few of them BUT something is always better than nothing.

Enjoy this time and listen to your body.

I suggest 2-3 sets of each exercise; however when it comes to stretching I like to encourage people to listen to their body and do as many sets as you need or have time for.

-Stand on one foot.
-Bend knee and keep it pointing straight down as you grab your ankle 
-You can use other arm for balance.

-Hold stretch for 40-60 seconds then switch.

-Do this 2-3x each leg

Quad Stretch

-Stand tall and reach arm overhead as your other arm slides down leg.

-Keep torso tall and chest pushing out

-Exhale into stretch 

-Try 40-60 seconds each side 

-2-3 sets

IT BAND/Torso Stretch

-Imagine expanding your body wide and tall.

-Reach with purpose all the way up- give big deep breaths in and out as you reach.

-Stand tall with soft knees.

-Enjoy!

Do 30 seconds of big stretches then rest for a few seconds and begin again.

Do 3 sets

Big Arms Stretch

-Start in plank position and place on foot on heel.
-Pulse supporting heel back and forth 
-Hold the calf stretch but also allow yourself to be dynamic and feel out any tightness.

-Do 2-3 sets 
-30 seconds each

Downward Calf Stretch

-Try alternating for the first 5 seconds in a dynamic way and then after that, hold the runners stretch a little longer.

-Engage your core as you switch and use your breath to ease into each stretch.

-Try 2-3 sets of 30-40 seconds

Downward Runner’s Stretch

-Keep torso tall
-Drive arms up as hips press forward

-Do 30 seconds EACH side
-Try 2-3 sets

Hip Flexor/Ankles

-I talk here, but just say that one side might be tighter than the other & to use your elbows to push down on legs.
-Feet facing each-other
-Hold for 40-60 seconds
-2-3 sets

Butterfly Stretch

-Lie on back, legs extended, pull one knee to chest and hold.
-Progress to a straight leg stretch- use a towel or strap & be gentle as you pull towed you.

-Stretch each leg 40-60 seconds 

-Try 2-3 sets

Hamstring stretch -  toe touch

Post-Run Stretch Routine #1

Sooo good! Hips are definitely an area on which to concentrate. Thank you for the deliberate pacing and explanations throughout!

Tabatha

Zach

Hip Mobility-No equipment

Did this to prep for my Rock n Roll race this morning. Starts in 39minutes!!! Thanks Sally. Also listened to you and Eddie talk about how to problem solve during a race!! I’m ready Freddy

Alison Megan

Sarah

Would love to scroll through the exercises rather than backing out for the next one

Tracy

Pre-Run/Race Dynamic Stretching Routine

Susan

Carrie

Rustie

Ankle Mobility+ Foot Strength

Michelle

Mobility & Strength for Calves, Ankles, Feet

Elizabeth

This was a little spicy, I only have a trigger point foam roller, but my body already feels more relaxed and open. Gotta say though the scapular rolling caught me by surprise, I had no idea I carried so much tightness there 🥵

Post-Run Stretch Routine #1

Community

More workouts from Sally McRae