Why Stretching After Running Matters (Especially for Beginners… Again!)

When I laced up my trainers and started running again, I thought the hardest part would be actually getting out the door. And in many ways, it was! But what I quickly realised is that what you do after a run is just as important as the run itself. Stretching might feel like an “extra” when you’re short on time, but for runners, especially beginners or those returning after a break, it’s a key part of keeping the body happy and injury-free.

Running is repetitive. Every stride works the same muscles again and again: your calves, hamstrings, quads, hips. Over time, this tightens them up, making them less flexible. Without stretching, that tightness can build into stiffness, discomfort, or even injuries.

Stretching helps:

• Ease muscle tightness – It gives your muscles the chance to relax and lengthen after all that repetitive pounding.

• Improve flexibility – Looser muscles = better range of motion, which means your running form can improve too.

• Aid recovery – Stretching boosts blood flow, which delivers nutrients to tired muscles and helps them repair.

• Prevent injury – A few minutes of stretching can save weeks of frustration from pulled muscles or joint pain.

As someone coming back to running, I know it’s easy to think, “I’ll just run, then stop.” But skipping stretches is like baking a cake and not letting it cool, you’re missing the final step that makes it complete. When your body’s not used to running, your muscles may tighten up faster, making stretching even more important.

You don’t need to roll out a yoga mat or dedicate half an hour. Just 5–10 minutes can make a big difference.

Here are a few beginner-friendly favourites:

1. Calf stretch – Lean against a wall, one leg behind you, heel down, to release the lower legs.

2. Hamstring stretch – Sit on the floor, extend one leg, and gently fold forward.

3. Quad stretch – Stand, hold your ankle behind you, and bring your heel toward your bottom.

4. Hip flexor stretch – Step one foot forward into a low lunge, keeping your chest lifted.

Hold each for 20–30 seconds, breathing deeply - if any pain is experienced please stop the stretch.

For me, stretching after a run isn’t just physical, it’s a pause. It’s a way to say thank you to my body for carrying me, even if the run was tough. It’s also a moment of mindfulness, noticing where I feel tight, where I feel strong, and where I’m improving.

So next time you run, don’t dash straight into the shower or onto the sofa. Take those extra minutes to hydrate and stretch, you’ll recover better, move easier, and maybe even find yourself looking forward to it.

Whatever you do to be active, do it with care and attention, you only have this one body.

Naomi Hurst