Name: Playbook - Sally McRae - Post-Run Stretch Routine #1
Uploaded: 2025-11-27T17:50:44.896Z
Duration: 10 min
Description: Post-Run Stretch Routine #1

Michelle

Ngina

Could we have more post-run cooldown’s and stretches?

Sohko

Anna Radoszek

Just what I needed after my run… those hammys are tight!

Megan

Dolores  “Doe” Restrepo Macias

Robyn

Love this post run stretch routine- becoming fast a staple!

Chrissy Adolf

Alison

Andrea

Stretches felt great after my 40 minute cardio run! Thanks Sally!!

Brittany

Great post run stretch- videos are so helpful

Jess

Ashlee

josh

Petra

Laura

Nam Nguyen

Annamarie Maruca

Joy Peterson

Marta

Feels so good after being so sore from half marathon in the mountains with so much elevation gain. Legs are hurting. This was perfect ❤️🙏🏽

Melissa

Mary

I always look forward to doing these stretches.  Feels so good for the body

Edelee

I really needed a good stretch after yesterdays burn 👌🏼

Maura

These stretches are always soo good! Thanks, Sally! 💛💛💛

Hannie Ylagan-Nicanor

Jessica Lockhart

Vicki

So great after a shakeout! Thanks so much, Sally! 💛💛💛

Jilli

Always a fab one! Thanks so much, Sally! 💛💛💛

Skipped one stretch- at the park on concrete

Natalie

Shannon Jones

Rosie

Oh, Sally…. So happy to have this app; I will be training for my first 50k and using the training plan!! First up, some lower body strength training for awhile and some kms on my feet. #50kmformy50bday

Nicole

It feels so light after running and performing these stretching exercises😝

Sharan

Monica

Jessica

Jeff

Love these stretches after multiple days of running

Tiffany

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

Shelly Miller

Christina

Really enjoying the hip mobility. Something i didnt do much of so will definatly try and do as often as i can.

Hip Mobility-No equipment

Really mellow mobility and stretching, like adding some simple movement in between (walked backwards)

Tyler

This was sooo good four days post 50 miler!!!

Valerie

I loved it. Been really down on myself
For not training . This is a great recovery series. Thank you! I feel much better!

TRANG NGUYEN

Race Recovery Workout #1

Fab warm up, trying to get into better habits

Kate

Karen

Pre-Run/Race Dynamic Stretching Routine

Much needed!!!!  Working this in more often!!!

Jody

Todd

shanah Michele

Ankle Mobility+ Foot Strength

Leslie

Mobility & Strength for Calves, Ankles, Feet

IT band on left is tighter than right side.

FOAM ROLLER SESSION

Loved this routine after a lower body workout! I would love to see an upper body mobility routine too!

Really enjoying the mobility work its something i didnt do regularly before getting your app.

Post-Run Stretch Routine #1

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