The best exercises after running combine a short active cooldown, a handful of targeted stretches, and light strength work for the hips, glutes, and core. Doing all three in the right order helps your muscles recover faster and stay resilient for your next run.
This guide breaks the routine into three simple steps you can finish in about 10 minutes, whether you just wrapped up an easy jog or a longer training run at home.
Quick Answer: The best exercises after running are a 3 to 5 minute active cooldown walk, five post-run stretches held for 30 to 60 seconds each targeting the hamstrings, calves, hip flexors, and glutes, and five light strength moves such as glute bridges, planks, and clamshells done for 10 to 20 minutes depending on run intensity.
Key Takeaways
- Cool down first: A 3 to 5 minute easy walk right after your run helps your heart rate and blood pressure come down gradually.
- Stretch while warm: Hold each post-run stretch for 30 seconds if you are under 40, or closer to 60 seconds if you are over 40.
- Add light strength work: 10 to 20 minutes of hip, glute, and core exercises pairs well with an easy run.
- Match effort to run intensity: Do less strength work, or skip it, after hard or long runs.
- Foam rolling can help: Rolling right after a hard run has been shown to ease soreness and reduce perceived effort in a follow-up run.
Why does what you do after a run matter?
What you do in the 15 to 20 minutes after a run affects how sore you feel the next day and how ready your legs are for your next session. A rushed finish, where you stop and immediately sit down, skips the transition your body needs to start recovering.
- Blood flow: An abrupt stop can let blood pool in your legs instead of circulating back toward your heart.
- Muscle length: Running shortens the hamstrings, calves, and hip flexors over time if you never stretch them back out.
- Muscle strength: Running alone under-trains the glutes and core, two areas linked to running-related overuse issues.
- Habit and consistency: A short, repeatable routine is easier to stick with than a long one you keep skipping.
The three-step routine below, cooldown, stretch, then light strength, addresses all four points in about 10 minutes using nothing more than a bit of floor space, and optionally an adjustable dumbbell set for extra resistance.
What should you do in the first few minutes after running?
The first thing to do after running is a 3 to 5 minute active cooldown, such as walking at an easy pace. One running publication notes, citing ACSM guidance, that this helps gradually lower your heart rate and blood pressure while preventing blood from pooling in your legs.
- Walk, do not stop dead: Keep moving at a relaxed pace for 3 to 5 minutes before you sit down.
- Breathe deliberately: Slow, deeper breaths help shift your body out of exercise mode faster.
- Sip water: Start rehydrating during the cooldown rather than waiting until you are already inside.
Once your breathing has settled and you no longer feel out of breath, you are ready to move into stretching.
What are the best stretches to do after running?
The best post-run stretches target the hamstrings, calves, hip flexors, quadriceps, and glutes, the muscle groups running works hardest. Hold each stretch for about 30 seconds if you are under 40, or closer to 60 seconds if you are over 40, per a physical therapist's recommendation.[1]
- Standing calf stretch: Place your hands on a wall, step one foot back, and keep the back heel down until you feel a stretch in the calf.
- Kneeling hip flexor stretch: Kneel on one knee, tuck your pelvis slightly, and lean forward until you feel a stretch at the front of the hip.
- Standing quad stretch: Pull one heel toward your glutes while keeping your knees close together and your standing leg slightly bent.
- Seated or supine hamstring stretch: Extend one leg and hinge forward from the hips, keeping your back flat, until you feel a stretch behind the thigh.
- Figure-four glute stretch: Lying on your back, cross one ankle over the opposite knee and gently pull the supporting thigh toward your chest.
A crossover study of experienced runners found that vibration rolling, non-vibration rolling, and static stretching produced similar short-term recovery outcomes after running-induced soreness, with no single method showing clear superiority.[1] That means picking the stretches or tools you will actually do consistently matters more than chasing one perfect method.
What strength exercises should you do after running?
Runners benefit most from strength exercises that target the hips, glutes, and core, since running alone under-trains these muscle groups. Five bodyweight moves cover the basics in 10 to 20 minutes.
- Glute bridge: Lie on your back with knees bent, then push your hips up by squeezing your glutes. Aim for 2 sets of 12 to 15 reps.
- Clamshell: Lying on your side with knees bent, lift your top knee like a clamshell while keeping your feet together. Do 2 sets of 12 to 15 reps per side.
- Front plank: Hold a straight-arm or forearm plank with a flat back for 30 to 45 seconds, repeating 2 to 3 times.
- Side plank: Stack your feet and lift your hips off the floor, holding 20 to 30 seconds per side. Swap this in for front plank when you want more oblique work.
- Standing calf raise: Rise onto your toes and lower slowly, using an adjustable utility bench for balance if needed. Do 2 sets of 15 reps.
Add light load, such as a small dumbbell held at your chest during glute bridges, only once bodyweight reps feel easy for two weeks straight. Pair these with the core exercises or back exercises with dumbbells guides for extra variety.
One coaching guide recommends 10 to 20 minutes of hip, glute, and core work after an easy run, and only 5 to 10 minutes of light maintenance work, or skipping strength entirely, after a hard or long run.
Does foam rolling help after running?
Foam rolling right after a run can reduce muscle soreness and ease the perceived effort of your next run, according to a study in trained distance runners.[2] A separate MRI study found that foam rolling after a half-marathon acutely lowered hamstring inflammation markers and increased microvascular perfusion, though the effect lasted only about 30 to 60 minutes.[3]
- Foam roller protocol: The runners in that study used two sets of 4 minutes per leg, rolling the quads, IT band, hamstrings, and glutes.
- When to roll: Right after your cooldown and stretches, while your muscles are still warm.
- What to expect: Less soreness and an easier-feeling next run, not a dramatic overnight change.
If you do not own a roller yet, our guide on maximizing workout recovery with a roller stick walks through the basics.
Common mistakes to avoid after running
The most common post-run mistake is skipping the cooldown and stretches entirely and going straight to sitting or driving. This is closely followed by stretching so aggressively that it turns into pain rather than a gentle pull.
- Skipping the cooldown: Stopping abruptly can leave you feeling lightheaded and slows recovery.
- Stretching too hard, too fast: Bouncing or forcing a stretch increases strain risk instead of flexibility.
- Going heavy on strength work after a hard run: Save challenging leg exercises for a separate, dedicated session.
- Ignoring pain signals: Normal muscle fatigue feels dull and even on both sides.
- Skipping hydration and fuel: Waiting hours to rehydrate slows how quickly you bounce back.
If you feel sharp pain, pain on only one side, or pain that changes how you walk, stop the exercise and rest instead of pushing through it. See our adjustable dumbbell specifications page if you are building out a simple home setup for lighter strength days.
What does a complete 10-minute post-run routine look like?
A complete 10-minute post-run routine combines the cooldown, stretches, and strength moves covered above into one simple sequence. The table below shows a typical order for an easy-run day.
| Step | Exercise | Duration or Reps |
|---|---|---|
| 1 | Active cooldown walk | 3-5 minutes |
| 2 | Calf and hip flexor stretch | 30-60 sec per leg, each |
| 3 | Hamstring and glute stretch | 30-60 sec per leg, each |
| 4 | Glute bridge | 2 sets of 12-15 reps |
| 5 | Front or side plank | 2-3 rounds of 30-45 sec |
Adjust duration and reps based on how hard your run was, and browse our strength training equipment or functional and strength training gear if you want to add light resistance at home.
"If you're training for hypertrophy, we need to hedge toward recovery, because building new tissue takes time, 48 to 72 hours at a minimum, and that process needs to occur."
Andy Galpin, PhD, Professor of Exercise Science and Human Performance, Parker University
FAQs About Exercises After Running
What should I do right after finishing a run?
Start with a 3 to 5 minute active cooldown, such as walking at an easy pace, to gradually lower your heart rate and blood pressure. This helps circulate metabolic waste out of your leg muscles before you move into static stretching or any post-run strength work.
Should I stretch before or after running?
Dynamic stretches like leg swings and hip circles work best before running to boost blood flow and mobility. Save static stretches, where you hold a position without bouncing, for after your run, when your muscles are warm and you want to improve flexibility and tissue length.
How long should a post-run stretching routine take?
A focused post-run stretch routine can take as little as 8 to 10 minutes. Hold each stretch for about 30 seconds if you are under 40, or closer to 60 seconds if you are over 40, targeting your hamstrings, calves, hip flexors, and glutes.
Can I do strength training after running?
Yes, light strength work pairs well with an easy run because your muscles are already warm. Spend 10 to 20 minutes on hip, glute, and core exercises like glute bridges, planks, and clamshells, then save heavier squats or deadlifts for a separate, dedicated strength session.
Does foam rolling help after running?
A study on trained runners found that foam rolling right after a hard downhill run reduced muscle soreness and the perceived effort of a follow-up run compared with wearing compression tights, making it a practical option to add to your post-run routine.
How soon after a run should I do strength exercises?
You can move into strength exercises as soon as your active cooldown and stretches are done, typically within 15 to 20 minutes of finishing. Match the intensity to your run, an easy run allows a fuller routine, while a hard or long run calls for lighter work or rest.
Conclusion
The best exercises after running are simple: a short active cooldown, five stretches held for 30 to 60 seconds, and light hip, glute, and core work when your run allows for it.
Start with the full 10-minute version after your next easy run, then browse our beginner strength training program once you want to build a more structured routine, and pair your routine with the right post-workout nutrition.
Disclaimer
This article is for general informational purposes and is not a substitute for personalized medical or coaching advice. Consult a physician or licensed physical therapist before starting a new exercise routine, especially if you have an existing injury or health condition.
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References
1. Wu CW, Huang CH, Chang NJ. Vibration Rolling, Non-Vibration Rolling, and Static Stretching for Delayed-Onset Muscle Soreness on Physiological Changes and Recovery of Athletic Performance in Runners. J Sports Sci Med. 2026;25(1):149-158. doi:10.52082/jssm.2026.149
2. Lee EJ, Van Iterson EH, Baker SE, et al. Foam rolling is an effective recovery tool in trained distance runners. Sport Sci Health. 2020;16(1):105-115. doi:10.1007/s11332-019-00580-y
3. Shu D, Zhang C, Dai S, Wang S, Liu J, Ding J. Acute Effects of Foam Rolling on Hamstrings After Half-Marathon: A Muscle Functional Magnetic Resonance Imaging Study. Front Physiol. 2021;12:723092. doi:10.3389/fphys.2021.723092
