The best post-run stretches for recovery and mobility

The best post-run stretches target the primary muscles used during your effort. During a run, all the structures in your lower body work hard and will need proper recovery, from the soles of your feet and calves to your quadriceps, hamstrings, and hip flexors.

After an intense run, science suggests avoiding aggressive, prolonged passive stretching on the heavily used muscles. Instead, focus on mobility work and gentle massage to promote better recovery and reduce soreness.

These five exercises will help your body recover efficiently so you can start training again the next day.

The top 5 stretches to do after your run

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This short overview video demonstrates the five best stretches after your run. Each movement targets areas commonly affected by running—helping you release tension, improve recovery, and restore muscle and joint balance.

• Quad roll: deep tissue massage for tired quads.

• Calf roll: loosens sore calves and supports ankle mobility.

• Cobra to prayer: opens the chest and spine for better upper-body recovery.

• The knight to hamstring stretch: relieves tight hip flexors and hamstrings.

• Calf stretch in downward-facing dog: engages the posterior chain for balanced flexibility with an emphasis on the calves.

Exercise 1/5: quad roll

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Exercise 2/5: calf roll

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Exercise 3/5: cobra to prayer

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Exercise 4/5: the knight to hamstring

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Exercise 5/5: calf stretch in downward-facing dog

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Why post-run stretching matters

Running places significant demand on the quadriceps, hamstrings, calves, and hip flexors. Without regular mobility work, these areas can tighten over time, affecting stride efficiency and increasing the risk of discomfort or imbalance. Post runs massages and stretches help supporting recovery and long-term performance while preventing injuries.

Common post-run tightness areas

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How stretching supports running performance

Stretching after a run doesn’t just relieve tightness—it contributes to better running efficiency and injury resilience over time. By maintaining an optimal range of motion in your hips, knees, and ankles, you allow for smoother stride cycles and reduced compensatory movement patterns. It also supports faster recovery between runs, particularly when combined with mobility routines like those in the GOWOD app.

Recovery beyond stretching

Stretching is just one part of a complete recovery plan. Incorporating rest days, balanced nutrition, and adequate sleep all support muscle repair. Tools like foam rollers or mobility apps like GOWOD can help personalise your stretching routine based on your unique imbalances, ensuring you target the right areas for long-term progress.

FAQs

How long should I stretch after a run?
Spend around 10–15 minutes stretching after a run, focusing on the areas that feel tightest. Quality matters more than duration.

Should I stretch before or after running?
Dynamic movements are best before running, while static or deep stretches are better suited 2 or 3 hours after your session.

Can stretching prevent injury?
While stretching alone doesn’t guarantee injury prevention, it can help reduce tightness, improve flexibility, and support more efficient movement patterns that lower risk over time.

Is foam rolling as effective as stretching?
Foam rolling and stretching serve different purposes. Rolling helps release soft tissue tension, while stretching improves length and range of motion. Combining both is ideal.

How often should I do post-run stretches?
You can perform post-run stretches after every run, especially following longer or more intense sessions. Consistency supports lasting flexibility improvements.