post run stretches for runners
PNF assisted stretching - ideal for post run recovery
Be honest, how much time do you spend stretching after a run? Even if you do take time to stretch, do you really focus on it as much as you do on the run itself or are you distracted while stretching? Most of us spend far too little time stretching post run which can lead to injury further down the line.
Proper post-run stretching is crucial for maintaining flexibility, preventing injury, and aiding active recovery. While static stretching is good, PNF assisted stretches turn up the dial on your stretch routine as this method is far more effective. It targets both the muscles and the nervous system, helping you get beyond your natural range of motion and delivers instant and long-lasting results. Perfect for improving your running performance.
“Be honest, how much time do you spend stretching after a run? Even if you do take time to stretch, do you really focus on it as much as you do on the run itself or are you distracted while stretching? Most of us spend far too little time stretching post run which can lead to injury further down the line.”
Why try PNF assisted stretching post run?
After a run, muscles are warm but fatigued. PNF stretching works by:
Relaxing Tension: Engaging the nervous system to release muscle tightness instantly.
Enhancing Blood Flow: Promoting circulation to reduce lactic acid build-up.
Preventing Stiffness: Improving range of motion beyond what you can achieve with static stretching to counteract post-run tightening.
Recommended PNF assisted stretches post run
If you can, visit Stretch Life for a PNF focused assisted stretching session once a week to focus on stretching and to improve your running economy. We have a specialised assisted stretch sequence designed for runners to improve performance, prevent injury and aid active recovery. 8 sessions of 25 min cost £215 and are ideal if you’re leading up to a big running event like the London Marathon or a half marathon.
In between your assisted stretch sessions, we’d recommend you focus on these areas:
Hamstrings: Lie on your back, loop a strap around your foot, and contract against resistance for 6-10 seconds before relaxing into a deeper stretch for 15-30 seconds.
Quads: While standing, pull one foot toward your glutes and press against your hand for 6-10 seconds. Relax and stretch further.
Calves: Sit with one leg extended and use a band to pull your toes toward you. Contract your calf for 6-10 seconds, then stretch and hold for 15-30 seconds on each side.
Glutes: Lie on your back, bring both legs up bent and cross one over the other at the knee (so you’re in a crossed leg position in the air), take hold of each ankle and pull towards yourself. Hold for 15-30 seconds, release and repeat on the other side.
How Assisted Stretching with a Stretch Therapist Provides Relief for Runners
A trained Stretch Life Therapist will provide deeper and more targeted PNF stretches post-run. They can quickly identify tight areas that require more attention and apply controlled resistance to maximise the stretch safely. Above all, its relaxing and enjoyable for you, there will not be any pain and you’ll feel relaxed and restored, ready to run again and you’ll feel so much freer during your next run.
Where did PNF Assisted Stretching Come From?
It was developed in the 1940’s and 1950’s by physiotherapists to help patients with conditions such as MS and Stroke to move with freedom. We use exactly the same principles at Stretch Life to help you move more easily and target specific muscle groups to not only get instant relief but we’re also creating muscle memory to help your body remember that openness so you get lasting results.
The result is a runner’s body that runs with ease, is less prone to injury and is able to recover faster from training.
If you’re curious about PNF assisted stretching and how it can benefit your training, check out our dedicated runner’s package of stretches. Ideal if you’re in training for the marathon, half marathon or even if you’re simply trying to beat your PB at Park Run each week.
Life’s short - stretch it out.
To try PNF led assisted stretching for yourself, visit our website www.stretchlife.com
