After a tiring race or long run, all you want to do is sit on the nearest chair or just lie down. We can totally relate to the feeling!

Although it’s tempting, it’s actually a bad idea. Resting immediately after a run can lead to tight, stiff, and painful muscles. It’s better to drink a lot of fluids immediately and do the following post-run stretches. For best results, hold each position for at least two seconds, release, then repeat. Do a total of 20 reps on each side.

1. Hamstring Stretch

Extend your right leg in front of you. Bend your left knee and slowly lower your hips in a sitting position while keeping your upper body straight. Repeat on the opposite side.

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2. Chest Stretch

Stand with your feet apart. Lace your fingers behind your head, slightly above your neck. Squeze your shoulder blades together while trying to extend your elbows slightly back.

3. Glute Stretch

Cross your right ankle just above your left knee and lower your body to a squatting position. Hold on to your running buddy, a post, or a wall for support. Then gently push down on your right knee. Repeat on opposite leg.

4. Quad Stretch

While standing on your left leg, grab your right foot and ankle with your left hand and gently raise it toward your back. Don’t arch your back and keep your knees aligned while doing this stretch. Repeat on the the other leg.

5. Calf Stretch

Place both hands on wall with arms extended. Lean against wall with one leg bent forward and other leg extended back with knee straight and foot positioned directly forward.

Here’s another variation:

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