Name: Playbook - Sally McRae - Post-Run Stretch Routine #1
Uploaded: 2026-09-18T17:32:39.604Z
Duration: 10 min
Description: Post-Run Stretch Routine #1

I loved that it wasn’t just hold for 2 minutes and that it was multiple reps. I feel like I got more from it!

Nicole Schepers

Lizzie

Frode Malmo-Martinsen

I don’t usually do enough stretching but I love how short but effective this is

Katie

Grace

Ngina

Sian

Sabrina Danninger

Emma

Megan

Perfect shakeout after 25km bike ride….lengthened all the muscle groups again!! 💛🙏🏼

Nicole

Good except ankle mobility as my ankles per PT have almost none.  She said amazed i could walk let alone run.  I didn’t let that stop me!  🙂

Jana

Michelle

Kristin

Needed this after my run this morning! Thanks sally

Sarah Tollackson-Ryning

just a few minutes of stretching and now i’m feeling refreshed after my run and not beat!!

Cami

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

Sohko

Anna Radoszek

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

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

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

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

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Shannan

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Sara S

Nice quick activation! Now heading out for a long run!

Daniela

Dynamic Warmup/Activation

Jack Sayles

Great warmup for a specific workout! Hopefully I can nail it

staci

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Aimee

Bella

Mobility has become a staple in my running-this one was quick and gave me a few more movements to add!!!

Post-Run Stretch Routine #1

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