This is the look I gave my friend Steve when he explained how he dashes from his desk for a 90-minute run and then returns to his desk without so much as stretching a calf. He went on to explain that he has been suffering from hip/knee/lower back issues and I'm thinking to myself, "Well, yeah..."
Our bodies are good to us and we need to take care of them. If you have time to run, you have time to stretch. In Steve's case, my recommendation is to end the run 10 minutes earlier and to stretch before he does ANYTHING else. Walk in the door and hit the floor for post-run stretches.
To help, I created a short post-run stretching routine video. The video is 20 minutes long because I explain each stretch in detail. Once Steve has these stretches down, it should only take him 10 minutes to move through the routine. The last section of the video captures Steve and Sue in a duet online session, practicing standing stretches that they can do at the trailhead after their run. I'm sharing this video with you because these stretches are not just beneficial for runners, but hikers and cyclists too. Even if you've been sitting all day, these stretches will help loosen up your lower back all the way down to your ankles:
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