Andrea Metcalf's Post-Jog Stretches for Runners

Ready! Set! Reach! Post-Jog Stretches for Runners

By Andrea Metcalf
Oprah.com | June 03, 2010

Andrea Metcalf demonstrates the IT band stretch.

Before you lace up your shoes and hit the pavement, remember to loosen up. If you skip the stretch at the end of your run, you could be inviting a few things you didn't bargain for...like shin splints, plantar fasciitis and iliotibial band syndrome—also called IT band syndrome or ITBS. Cool off with personal trainer Andrea Metcalf's six favorite stretches after your run. For each, hold the position for 10 to 30 seconds, and repeat at least twice on both sides of the body when appropriate.

IT Band Stretch

Start with one foot behind the other. Reach down toward that side and lift your other elbow up toward the ceiling. The key to this stretch is focusing upward and pressing your hip out to the side. Done correctly, it will stretch your thigh, ankle and rib cage area.

Andrea Metcalf demonstrates the seated foot cross stretch.

Seated Foot Cross

While seated in a chair or balancing on a ball, cross one ankle over the opposite knee and lean forward.

Andrea Metcalf demonstrates the crossed leg stretch.

Crossed Leg Stretch

While standing on one leg—you can hold onto a chair, park bench or counter for balance—cross your ankle over your knee and slightly press your hips back, as if sitting in a chair. This is great for stretching your outer hip.

Andrea Metcalf demonstrates the standing single leg stretch.

Standing Single Leg Stretch

Just as with the crossed leg stretch, start standing on one leg or holding onto something for balance. Bring your heel toward your backside, keeping your thigh just behind your base leg. Reach forward with your chest to increase the stretch. This stretches the front of your thigh.

Andrea Metcalf demonstrates the lower back rounded stretch.

Lower Back Rounded Stretch

Start in a wide squat with your hands on your knees, supporting your upper body. Round your chest forward and draw your belly button into the spine. Focus on stretching your lower- and mid-back.

Andrea Metcalf demonstrates the low lunge stretch.

Low Lunge Stretch

Start in a low lunge. For the front foot, make sure your knee stays behind the toe. On the extended back leg, press your heel back and concentrate on feeling the stretch in your calf muscles.

What is your best advice for joggers? Share your running tips in the comments area.

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Printed from Oprah.com on Wednesday, June 19, 2013