Stretching after running is equally important as pre-workout stretching. Here are some quick stretches that you can do for 15-20 seconds on each leg. Repeat each stress three to five times so that you can avoid the soreness or muscle cramps after running. It is also important to take warm shower to increase blood circulation and warm up the muscle tissues.
#1: Standing Quadriceps Stretch
Stand with your back straight, shoulders back, abdominal muscles tight, and pelvis tucked under you. Hold on to a chair or wall for balance. While standing on your left leg, bend your right knee behind you bring your right heel back, grabbing your foot or ankle. Gently pull your foot toward your tailbone, and avoid arching your back. Repeat with the other leg.
#2: Hamstring Stretch
Extend one leg out in front of you with your knee straight and your heel on the ground. Keeping your knee straight, lean forward with your back straight, toward your straight leg, bringing your chest toward your knee. You’ll feel the stretch on the posterior aspect (back) of the thigh.
#3: Piriformis Stretch
Lie on your back with both knees bent and feet flat on the floor. Cross your left knee over your right, making a figure 4 with your legs. Grab the leg with the foot still on the floor, and gently pull your thigh toward you. You’ll feel the stretch on the back of your gluteal (butt) muscles.