I’ve run six marathons and countless other races, so I know firsthand the importance of stretching after a run to avoid walking like a penguin the next day.
That’s not to say I’ve always been diligent, but a few stretches that lengthen and relax the major muscles overloaded by running’s repetitive motion are really all you need.
Fortunately, the ancient practice of yoga has postures that perfectly suit your post-run stretching needs and Mady Morrison, a yoga teacher from Germany, has pulled some of these moves into a 10-minute music-only video with a built-in timer.
It’s the first video you see when you type “post-run stretches” into Google, which may in part account for its more than 1 million views.
There are, however, some shortcomings to the video’s format. While no voice-over might suit runners who know what they’re doing, the lack of instruction or modifications might shortchange others, especially beginners, those needing modifications or anyone keen to understand the intricacies of each pose.
So I’ve added my expertise as a personal trainer and yoga teacher. I’ve also flagged the tips Morrison adds in the video description because they’re easy to miss.
What to know about the poses in Mady Morrison’s post-run stretch routine
Watch On
Walk the dog
This pose combines downward-facing dog with pedaling your feet. Not everyone can place their heels on the floor in downward-facing dog like Morrison. If you can’t, pedal your feet with bent knees so that your hamstrings and calves still get a good stretch, and your back stays as flat as possible to lengthen the spine.
Low lunge
This is the ultimate stretch for your hip flexors (the muscles at the top of your thigh) for runners and anyone who spends a disproportionate amount of time sitting. Position your rear leg as far back as possible for a…
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