{"id":12315,"date":"2026-10-05T03:23:38","date_gmt":"2026-10-05T03:23:38","guid":{"rendered":"https:\/\/justpaste.in\/blogs\/5-minute-post-run-stretch-routine\/"},"modified":"2026-10-05T03:23:38","modified_gmt":"2026-10-05T03:23:38","slug":"5-minute-post-run-stretch-routine","status":"publish","type":"post","link":"https:\/\/justpaste.in\/blogs\/5-minute-post-run-stretch-routine\/","title":{"rendered":"5-Minute Post-Run Stretch Routine to Prevent Injury and Speed Recovery"},"content":{"rendered":"<p class=\"extendedwopts-md-justify wp-block-paragraph\">A quick 5-minute post-run stretch <a href=\"https:\/\/etd.ohiolink.edu\/acprod\/odb_etd\/etd\/r\/1501\/10?clear=10&amp;p10_accession_num=oduhonors166903162066824\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">routine including dynamic stretches<\/a> <strong><sup>[1]<\/sup><\/strong> designed to prevent injury, improve flexibility, and speed recovery. Includes step-by-step instructions and visuals to help you cool down effectively.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Every run takes a toll on your body\u2014tight muscles, elevated heart rate, and increased strain on joints. But skipping your post-run stretch is one of the biggest mistakes runners make. A consistent cool-down routine is essential not just for flexibility and recovery, but <a href=\"https:\/\/exercisesforinjuries.com\/3-ways-runners-can-stay-injury-free-with-jon-erik-kawamoto\/\" target=\"_blank\" rel=\"noreferrer noopener\">for avoiding injuries<\/a> that could sideline you from your next run.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">This 5-minute post-run stretch routine uses a mix of dynamic and static stretches to restore blood flow, lengthen muscles, and prepare your body <a href=\"https:\/\/sportmedbc.com\/article\/pre-run-warm-up-and-post-run-recovery\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">for optimal recovery<\/a><strong><sup> <\/sup><\/strong><sup><strong>[2]<\/strong><\/sup>. Whether you&#8217;re a weekend jogger or a marathoner, these moves will help you bounce back stronger. <\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Overhead_Stretch\"><\/span><strong>1. Overhead Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"wp-block-paragraph\"><strong>Purpose:<\/strong> Opens the chest, resets posture, and realigns the upper body. <\/p>\n<div style=\"text-align:center;\">\n<video autoplay loop muted playsinline width=\"500\"><source src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/10\/Overhead-Stretch.webm\" type=\"video\/webm\">Your browser does not support the video tag.<\/video>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Begin in an upright standing position with your feet hip-width apart. <\/li>\n<li>Maintain good alignment with your head, shoulders, hips, and legs. <\/li>\n<li>Engage your core muscles. Raise both arms overhead as you gaze towards the ceiling. <\/li>\n<li>Hold the position for several deep belly breaths, in through your nose and out through your mouth.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Upward_Facing_Dog\"><\/span>2. Upward Facing Dog<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"wp-block-paragraph\"><strong>Targets:<\/strong> Core, hip flexors, lower back, and thigh muscles.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"381\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/Upward-Dog.jpeg\" alt=\"Upward Facing Dog\" class=\"wp-image-133629\" srcset=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/Upward-Dog.jpeg 678w, https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/Upward-Dog-300x169.jpeg 300w\" sizes=\"auto, (max-width: 678px) 100vw, 678px\" \/><\/figure>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Move into a straight-arm plank position, maintaining good alignment with your head, shoulders, hips, and toes. <\/li>\n<li>Lower your hips to the ground, arching through your back to stretch the hips and low back area. <\/li>\n<li>Hold this position for a couple of seconds. <\/li>\n<li>Take a deep belly breath through your nose and out through your mouth. <\/li>\n<li>Relax and return to the starting position.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Childs_Pose\"><\/span><strong>3. Child&#8217;s Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"wp-block-paragraph\"><strong>Targets:<\/strong> Lower back, glutes, shoulders. <\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"381\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/Childs-Pose-1.jpg\" alt=\"Child's Pose\" class=\"wp-image-133628\" srcset=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/Childs-Pose-1.jpg 678w, https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/Childs-Pose-1-300x169.jpg 300w\" sizes=\"auto, (max-width: 678px) 100vw, 678px\" \/><\/figure>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Begin in a 4-point position with your hands under your shoulders and your knees under your hips, wider than hip-width apart. <\/li>\n<li>Engage your core and shift your hips back to your feet as you extend your arms overhead or bend your elbows into a prayer position. <\/li>\n<li>Lower your chin or forehead to the floor and relax your mid-back area for a light stretch. <\/li>\n<li>Hold this position for several deep belly breaths, in through your nose and out through your mouth. <\/li>\n<li>Relax and return to the starting position.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Lizard_Pose\"><\/span><strong>4. Lizard Pose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div style=\"text-align:center;\">\n<video autoplay loop muted playsinline width=\"678\"><source src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2025\/10\/LizardPose-ezgif.com-gif-to-webm-converter.webm\" type=\"video\/webm\">Your browser does not support the video tag.<\/video>\n<\/div>\n<p class=\"wp-block-paragraph\"><strong>Targets:<\/strong> Hip flexors, thighs, and groin, including the leg muscles. <\/p>\n<ul class=\"wp-block-list\">\n<li>Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips, maintain good alignment of your head, shoulders, hips, and knees. <\/li>\n<li>Take a big step forward with one foot into a low lunge position and plant your foot on the outside of your hand to widen your hips. <\/li>\n<li>Keep your toes pointing straight ahead. <\/li>\n<li>Tighten your abdominal area. <\/li>\n<li>Palms pressed firmly on the floor for support. <\/li>\n<li>Hold this position for several deep belly breaths, in through your nose and out through your mouth.&nbsp;<\/li>\n<li>Repeat the movement on the opposite leg.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Walking_Downward_Dog\"><\/span><strong>5. Walking Downward Dog<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"wp-block-paragraph\"><strong>Focus:<\/strong> Calves, hamstrings, and stretches in the shoulders. <\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"578\" height=\"678\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/Walking-Downward-Dog.gif\" alt=\"Walking Downward Dog - 5-Minute Post Run Stretch\" class=\"wp-image-133632\" style=\"width:500px\"\/><\/figure>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Move into a four-point position again. <\/li>\n<li>Contract your core, push back with your arms and lift your hips toward the sky. <\/li>\n<li>Walk your feet from side to side, maintaining proper alignment with your upper body. <\/li>\n<li>Move into a four-point position again. <\/li>\n<li>Contract your core, push back with your arms, and lift your hips toward the sky. <\/li>\n<li>Tighten your abdominal muscles, then bend one knee to lift your heel off the floor, keeping your other leg straight. <\/li>\n<li>Return to the starting position and repeat the movement on the opposite leg, alternating sides with 5 repetitions on each side.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_3-Legged_Downward_Dog\"><\/span><strong>6. 3-Legged Downward Dog<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"wp-block-paragraph\"><strong>Dynamic stretch:<\/strong> Builds strength and flexibility.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"578\" height=\"678\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/3-Legged-Downward-Dog.jpg\" alt=\"3-Legged Downward Dog\" class=\"wp-image-133634\" style=\"width:500px\" srcset=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/3-Legged-Downward-Dog.jpg 578w, https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/3-Legged-Downward-Dog-256x300.jpg 256w\" sizes=\"auto, (max-width: 578px) 100vw, 578px\" \/><\/figure>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Move into a four-point position again. <\/li>\n<li>Tighten your abdominal muscles and push back with your arms, straightening your legs as you lift your hips to move into downward dog position. <\/li>\n<li>Then, lift your right leg, stacking your top knee over your opposite hip. <\/li>\n<li>Hold this position for several deep belly breaths, in through your nose and out through your mouth.<\/li>\n<\/ul>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Repeat exercise #2 (upward dog) and exercise #3 (child\u2019s pose). Take a couple of deep belly breaths, in through your nose and out through your mouth.<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Hamstring_Rocking_Stretch\"><\/span><strong>7. Hamstring Rocking Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"wp-block-paragraph\"><strong>Purpose:<\/strong> Improve flexibility in hamstrings and hips. <\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"381\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/Hamstring-Rocking-Stretch.jpg\" alt=\"Hamstring Rocking Stretch\" class=\"wp-image-133635\" srcset=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/Hamstring-Rocking-Stretch.jpg 678w, https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/Hamstring-Rocking-Stretch-300x169.jpg 300w\" sizes=\"auto, (max-width: 678px) 100vw, 678px\" \/><\/figure>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Move to a low lunge position with your right knee planted on the floor and your left knee bent. <\/li>\n<li>Place your hands on the side for support. <\/li>\n<li>Engage your core and straighten your left knee to push your hips backwards, keeping your spine straight. <\/li>\n<li>Hold in this position for several deep belly breaths, in through your nose and out through your mouth.<\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\">You can rock your feet and hips side to side to intensify the movement.&nbsp;<\/p>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Frog_Squat\"><\/span><strong>8. Frog Squat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"wp-block-paragraph\"><strong>Targets:<\/strong> Hips, thighs, calf. <\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"381\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/Frog-Squat.jpg\" alt=\"Frog Squat - 5-Minute Post Run Stretch\" class=\"wp-image-133636\" srcset=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/Frog-Squat.jpg 678w, https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/Frog-Squat-300x169.jpg 300w\" sizes=\"auto, (max-width: 678px) 100vw, 678px\" \/><\/figure>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. <\/li>\n<li>Engage your core muscles. <\/li>\n<li>Bend your elbows to the ground. <\/li>\n<li>Inhale and slowly move your right and left knee out towards the side as you exhale. <\/li>\n<li>Open your hips as you turn your feet out towards the side and flex your ankles so that your inner feet, inner ankles, and inner knees are touching the floor. <\/li>\n<li>Hold the position for several deep belly breaths, in through your nose and out through your mouth.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Forward_Fold\"><\/span><strong>9. Forward Fold<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"wp-block-paragraph\"><strong>Releases:<\/strong> Tension in the back, hamstrings, and calves. <\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"578\" height=\"678\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/Forward-Fold.gif\" alt=\"Forward Fold\" class=\"wp-image-133637\" style=\"width:500px\"\/><\/figure>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. <\/li>\n<li>Engage your core muscles. <\/li>\n<li>Hinge through your hips to bend your upper body forward as you lower your arms to the ground. <\/li>\n<li>Hold the position for a couple of seconds. <\/li>\n<li>Relax and return to the starting position.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Full_Body_Opener\"><\/span><strong>10. Full Body Opener<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"wp-block-paragraph\"><strong>Finisher: <\/strong>Reconnects breath, posture, and flow. <\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"578\" height=\"678\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/Full-Body-Opener.gif\" alt=\"Full Body Opener - 5-Minute Post Run Stretch\n\" class=\"wp-image-133638\" style=\"width:500px\"\/><\/figure>\n<\/div>\n<ul class=\"wp-block-list\">\n<li>With your hands down toward the ground, bend your knees and hinge through your hips to bend your upper body. <\/li>\n<li>Maintain proper alignment with your upper body. <\/li>\n<li>Raise back up and extend both arms overhead. <\/li>\n<li>Take a couple of deep belly breaths, in through your nose and out through your mouth. <\/li>\n<li>Repeat the movement.<\/li>\n<\/ul>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">\u201cEven five minutes of post-run stretching can dramatically improve recovery and reduce injury risk. Runners often skip it, but it&#8217;s one of the simplest ways to maintain long-term joint and muscle health. Focus on the hips, calves, and hamstrings\u2014tightness in those areas leads to the majority of overuse injuries I see.\u201d\u2014<a href=\"https:\/\/drjordanmetzl.com\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"> Dr. Jordan Metzl,<\/a> author of The Running Strong<\/p>\n<\/blockquote>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Final_Stretch_Dont_Skip_This\"><\/span><strong>Final Stretch: Don&#8217;t Skip This<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Post-run stretching isn\u2019t just a feel-good habit\u2014it\u2019s <a href=\"https:\/\/doi.org\/10.1056\/nejm199708283370907\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">your injury prevention<\/a> <strong><sup>[3]<\/sup><\/strong> insurance. By cooling down the right way, you reduce joint strain, increase blood flow to fatigued muscles, and support your body\u2019s natural recovery process. <\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">The best 5-minute post run stretches are the ones you actually do\u2014so keep the stretch simple, stay consistent, and prioritize recovery just like your runs.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">Ready to feel better after every run? <a href=\"https:\/\/youtu.be\/1oAx_fAM0wc\" target=\"_blank\" rel=\"noreferrer noopener\">Watch the full 5-Minute Post-Run Stretch video<\/a> and follow along with easy visual guidance.<\/p>\n<p class=\"extendedwopts-md-justify wp-block-paragraph\">For a yoga-based workout designed to burn fat, check out <a href=\"https:\/\/store.exercisesforinjuries.com\/products\/stretching-to-increase-metabolism-digital-download?utm_source=blog_efi&amp;utm_medium=blog_promo_graphic&amp;utm_campaign=monoct1419_eblog_post_run_stretch_sim_efisp\" target=\"_blank\" rel=\"noreferrer noopener\">Stretching to Increase Metabolism<\/a> now!<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/store.exercisesforinjuries.com\/products\/stretching-to-increase-metabolism-digital-download?utm_source=blog_efi&amp;utm_medium=blog_promo_graphic&amp;utm_campaign=monoct1419_eblog_post_run_stretch_sim_efisp\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"356\" src=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/Stretching-to-Increase-Metabolism.jpg\" alt=\"Stretching to Increase Metabolism\" class=\"wp-image-60350\" srcset=\"https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/Stretching-to-Increase-Metabolism.jpg 678w, https:\/\/exercisesforinjuries.com\/wp-content\/uploads\/2019\/10\/Stretching-to-Increase-Metabolism-300x158.jpg 300w\" sizes=\"auto, (max-width: 678px) 100vw, 678px\" \/><\/a><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><strong>Frequently Asked Questions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>Why is it important to stretch after a run?<\/strong><\/summary>\n<p class=\"wp-block-paragraph\">Post-run stretching helps relax tight muscles, reduce soreness, and improve flexibility. It also supports faster recovery and lowers the risk of injuries like strains or joint pain\u2014especially important as we age.<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>What muscles should I focus on in a 5-minute stretch?<\/strong><\/summary>\n<p class=\"wp-block-paragraph\">Target key running muscles to improve your range of motion:<\/p>\n<ul class=\"wp-block-list\">\n<li>Hamstrings<\/li>\n<li>Calves<\/li>\n<li>Hip flexors<\/li>\n<li>Quadriceps<\/li>\n<li>Glutes<\/li>\n<\/ul>\n<p class=\"wp-block-paragraph\">Focusing on these areas helps restore range of motion and realign posture after repetitive impact.<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>Should I stretch immediately after running?<\/strong><\/summary>\n<p class=\"wp-block-paragraph\">Yes\u2014within 5\u201310 minutes post-run, while muscles are warm and pliable. This ensures a deeper, more effective stretch without straining cold muscles.<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>Can 5 minutes really make a difference?<\/strong><\/summary>\n<p class=\"wp-block-paragraph\">Absolutely. Even a short, intentional stretch session can:<\/p>\n<ul class=\"wp-block-list\">\n<li>Improve circulation<\/li>\n<li>Ease tension<\/li>\n<li>Promote muscle recovery<\/li>\n<li>Done consistently, &nbsp;it supports long-term mobility and joint health.<\/li>\n<\/ul>\n<\/details>\n<p class=\"wp-block-paragraph\">\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\">\n<summary><strong>What type of stretches are best post-run\u2014static or dynamic?<\/strong><\/summary>\n<p class=\"wp-block-paragraph\">Use static stretches (holding positions for 20\u201330 seconds) after your run. They calm the nervous system, lengthen tight muscles, and help your body transition <a href=\"https:\/\/gentlestretching.net\/blogs\/recovery\/recovery-yoga-for-runners?\" target=\"_blank\" rel=\"noreferrer noopener\">to recovery<strong> <\/strong>mode<\/a>.<\/p>\n<\/details>\n<p class=\"wp-block-paragraph\"><strong><\/p>\n<div id=\"pressrelease-link-54108\" class=\"wp-showhide sh-link pressrelease-link sh-hide\"><button type=\"button\" class=\"sh-toggle\" aria-expanded=\"false\" aria-controls=\"pressrelease-content-54108\" data-sh-more=\"Show References\" data-sh-less=\"Hide References\">Show References<\/button><\/div>\n<div id=\"pressrelease-content-54108\" class=\"wp-showhide sh-content pressrelease-content sh-hide\" hidden><\/strong><br \/>1. Pre-run Warm up and Post-run Recovery &#8211; SportMedBC. (2022, June 2). SportMed BC. https:\/\/sportmedbc.com\/article\/pre-run-warm-up-and-post-run-recovery\/<\/p>\n<p>2. Tallarico, M. Q. (2022). <em>The Impact of Dynamic Stretching Duration on Running Performance and Mood<\/em>. Ohiolink.edu. https:\/\/etd.ohiolink.edu\/acprod\/odb_etd\/etd\/r\/1501\/10?clear=10&amp;p10_accession_num=oduhonors166903162066824<\/p>\n<p>3. Rivara, F. P., Grossman, D. C., &amp; Cummings, P. (1997). Injury Prevention. <em>New England Journal of Medicine<\/em>, <em>337<\/em>(9), 613\u2013618. https:\/\/doi.org\/10.1056\/nejm199708283370907<br \/><strong><\/div>\n<p><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A quick 5-minute post-run stretch routine including dynamic stretches [1] designed to prevent injury, improve flexibility, and speed recovery. Includes step-by-step instructions&hellip;<\/p>\n","protected":false},"author":1,"featured_media":12316,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2143,2136],"tags":[],"class_list":["post-12315","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-post-surgery-pain-rehabilitation","category-rehab-recovery"],"_links":{"self":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/12315","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/comments?post=12315"}],"version-history":[{"count":0,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/posts\/12315\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/media\/12316"}],"wp:attachment":[{"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/media?parent=12315"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/categories?post=12315"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/justpaste.in\/blogs\/wp-json\/wp\/v2\/tags?post=12315"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}