Routine · 8 minutes · intermediate
8-Minute Runner Routine
Post-run release for the muscles that overwork during repetitive hip flexion. Piriformis, deep external rotators, plus the lateral hip chain that runners tend to neglect.
Best for: Within 30 minutes of finishing a run. Also useful for cyclists post-ride.
What you'll do
- 01
- 02
- 03
- 04
How the timer works
Hit start and the timer reads out each step. Three-second get-ready, the work phase (held stretches at the named hold time, strengthening reps at ~3 seconds each), five-second rest, then onto the next move. Pause, skip, or restart at any time. The voice can be muted from the top right.
If anything starts shooting down a leg below the knee, stop. That is sciatic nerve irritation, not the stretch helping. Switch to the quick relief routine and see a physiotherapist if it persists past 48 hours.
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Written by Oliver Wakefield-Smith, Founder of Digital Signet
Researches and writes evidence-based consumer health content. Not a clinician. Every clinical claim on this page links to its primary source. Email corrections.