And just like that it’s FALL! I’ll be honest - I don’t always love running. Most of the time I don’t even like it. But there’s something about running in the fall here in New England. Maybe it’s the fact that the humidity has dropped and temps cool down. Or knowing that winter is right around the corner that creates a sense of urgency to enjoy outside workouts as long as possible. Regardless I’m into it.

As you finish up your next run use the tips below to upgrade 3 popular post run stretches :

BENEFIT : Open the front of the body - critical to counter the forward momentum of running.

SET - UP : Step your right foot back a leg and a half distance to a crescent lunge. Bend your left knee to stack over your left ankle, shoulders stack over your hips.

UPGRADE :

Interlace your hands behind your back while keeping your front ribs down // opens chest
Bend your right knee // neutralize the hips + pelvis.
Hold for 10 breaths:
- Inhale - small lift of the chest + lengthening of sides + reach of the knuckles towards back heel.
- Exhale - sink deeper into the stretch.

REPEAT on second side.

BENEFIT : lengthen the quad + hip flexor + psoas.

SET - UP : Balancing on your right foot, bend your left knee, take hold of the left ankle and squeeze the heel towards your glute.

UPGRADE :

Balance weight distribution evenly through the four corners of your standing right foot while maintaining a micro bend in the knee.
Squeeze (adduct) your left knee towards your standing leg.
Press your left foot into your left hand.
Stretch your right arm alongside your ear, palm facing the body (midline).
Hold for 10 breaths:
- Inhale - reach your right fingertips towards the sky.
- Exhale - press the left foot into the left hand and adduct the legs.

REPEAT on second side.

BENEFIT : stretch hamstrings + calves and release low back.

SET - UP : Set your feet under your hips with 10 toes pointed straight ahead. Hinge over the hips as your forward fold.

UPGRADE :

Lift your heels with a slight bend in the knees - using tented fingertips to balance.
Create more length in your spine by lifting your sit bones towards the sky (feel stretch in belly of the hamstrings vs low back)
Lower your right heel to the ground, shift weight into the right foot - pulling stretch down the back of your leg into the calf.
- HOLD : 5 breaths
Lift your right heel and lower left heel to the ground. As the weight shifts notice the difference between the two sides.
- HOLD : adjust duration of stretch to balance out the right leg.
Lift left heel to the ground.
Lower both heels to the ground, even weight through four corners of the feet (light in the toes!)
- HOLD : 3 - 5 breaths.

ROLL yourself back up to stand.

HAPPY RUNNING!!!

BLOG

UPGRADE Your Post Run Routine