Move · Videos · Stretching · 11 min

10-Minute Post-Run Stretch

10-Minute Post-Run Stretch — video by Run Better with Ash Play · 11:03

Video by Run Better with Ash on YouTube · Open on YouTube

A running coach leads a gentle cool-down on the mat after a run: rocking pigeon stretches, a kneeling toe stretch, deep lunges with an optional quad pull, sphinx pose and a wide-leg seated stretch. Uses slow side-to-side movement rather than long holds.

  • 11 min
  • All levels
  • Low impact (no jumping)
  • mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Pigeon, left leg forward: walk the back knee back, cushion under the hip if needed, and rock slowly side to side. 0:24
  2. Pigeon on the right side: hands closer to your hips, shoulders relaxed, rocking gently to ease into the hip. 2:21
  3. Kneeling toe stretch: tuck your toes under and ease your hips back towards your heels; stop if your knees hurt. 3:28
  4. Deep lunge, left foot outside the left hand: let the back hip sink, sway gently and open the knee out. 4:36
  5. Quad pull: reach back for the right foot with your left hand, or use a strap, and let the hip sink. 5:25
  6. Deep lunge on the other side: right foot outside the right hand, sway and let the left hip sink. 6:30
  7. Quad pull on the left leg with the right hand or a strap, shoulders relaxed, breathing through the nose. 7:33
  8. Kneeling toe stretch again, then round your back with chin to chest to stretch between the shoulder blades. 8:24
  9. Sphinx pose: legs long, press into your elbows; go up into upward dog only if it feels okay. 8:52
  10. Wide-leg seated stretch: feet wide, hands behind or in front of you, rocking gently side to side. 9:42

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

Form cues from the coach

  • Use a cushion under the hip in pigeon and a strap for the quad pull if needed
  • Keep elbows and shoulders relaxed and breathe through the nose
  • Back off the kneeling toe stretch if your knees complain

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadpigeon, deep lunge, quad pull, wide-leg sit
  • Knees takes loaddeep lunge, quad pull, heel sit toe stretch
  • Shoulders moveshands on the mat in pigeon, lunge and sphinx
  • Wrists & hands moveshands on the mat in pigeon and lunge
  • Upper back movesrounding in toe stretch, sphinx
  • Lower back movessphinx pose
  • Ankles & feet moveskneeling toe stretch, quad pull
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Cushion or block under the hip in pigeon; strap for the quad pull

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 Run Better with Ash; 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