Below are our recommended cool down exercises for runners .
These are ideal for after a run or after an fun run event such as Sydney to Surf.
Hold each stretch for 30 seconds and repeat 3 times each side.
1. Walk 3-5 minutes
– Allows heart rate to return to normal
– Avoids pooling of blood in lower limbs
2. Quad stretch
– To lengthen the muscles of the front of the thigh
– Ensure knee is directly underneath your hip
3. Adductor stretch
-To lengthen the muscles of the inside of the thigh
-Don’t let your foot roll inwards. Lift up through the arch for a better stretch
4. Glut Stretch
-To lengthen the buttock muscles
-For an added stretch gently push your knee away from you
5. Soleus Stretch
-To lengthen the deep muscles of the lower leg
6 Psoas Stretch
-Lengthens the muscles at the front of the hip
- To begin, ensure your rear knee is directly under your hip and your front knee is in line with your front heel.
- Tuck your bottom under and lean forward.
- For an extra stretch place your hands behind your head and slightly arch your upper back backwards.
Would you like more help?
If you need help with developing a running training program tailored to your specific needs, then call us on 9819 6151. We can help keep you moving well.
