Move · Videos · Stretching · 4 min

Quick Post-Run Cool-Down Stretch

Quick Post-Run Cool-Down Stretch — video by Bupa Health Play · 4:01

Video by Bupa Health on YouTube · Open on YouTube

A short cool-down from Bupa: an easy jog or walk, then standing hip flexor, hamstring and quad stretches and a lying knee-to-chest stretch for the lower back. Ideal straight after a run or brisk walk.

  • 4 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 6

Tap a time to watch that step in the video.

  1. Slow to an easy jog or walk for two to five minutes to bring your heart rate down. 0:17
  2. Hip flexors: left leg forward, back leg straight, bend the front knee; 10 to 15 seconds, then switch. 0:30
  3. Hamstrings: right leg straight in front, toes up, hands on hips, lean forward; 10 to 15 seconds each side. 1:08
  4. Quads: hold your right foot behind you with knees and thighs together; 10 to 20 seconds, then the left. 1:50
  5. Lower back: lying on your back, pull one knee to your chest for 10 to 15 seconds, then the other. 2:29
  6. Pull both knees to your chest and hold for 10 to 15 seconds. 3:14

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Walk or jog easily for a few minutes before stretching
  • Keep the knees and thighs together in the standing quad stretch
  • Hold each stretch for 10 to 15 seconds on each side (the quads 10 to 20)

What it works

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Joints it uses light on the joints

  • Lower back moveslying knee to chest
  • Hips moveslunge hip flexor stretch, hamstring stretch, knee hugs
  • Knees moveslunge stretch, quad stretch, easy jog or walk
  • Ankles & feet moveseasy jog or walk, one-leg quad stretch
  • Down on the floor. You get down to the floor and back up again.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Walk instead of jogging for the 2-5 minute lead-in

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Bupa Health; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety