Stretches After Running: Core Workouts Every Runner Should Do

If you're serious about running stronger, longer, and without injury, it’s time to focus on what happens after your run. While most runners log their miles and move on, the real gains often happen during recovery. That’s where stretches after running and core workouts come in. Together, they boost your performance, improve mobility, and help you avoid common injuries.

Whether you're training for the Bogotá Half Marathon or working on a personal fitness goal, these simple habits can make a big difference. In this blog, you'll find quick core routines for runners, the best 10-minute stretches, and expert-backed tips to keep your body strong and balanced.

Why Core Workouts and Post-Run Stretching Matter

Running is a full-body movement—but your core and flexibility are the foundation. A strong core stabilizes your stride, maintains posture, and supports every step. Meanwhile, proper stretches after running reduce tightness, improve recovery, and prevent muscle imbalances that lead to injury.

When combined, these two tools help you:

• Improve running economy
• Reduce fatigue in long distances
• Prevent lower back, knee, and hip pain
• Recover faster between training sessions

If you want to feel better and run better, this combo is non-negotiable.

Effective Core Workouts for Runners

You don’t need a gym or fancy equipment. The following core routines for runners are simple, bodyweight-based, and take just 10 minutes.

• 30 seconds: Forearm plank
• 30 seconds: Side plank (each side)
• 30 seconds: Glute bridges
• 30 seconds: Bicycle crunches
• 30 seconds: Bird dog
• 30 seconds: Mountain climbers
• 30 seconds: Superman hold
• 30 seconds: Rest

This 10-minute core exercise sequence strengthens your abs, lower back, hips, and glutes—muscles essential for maintaining good form throughout your run.

• Plank with alternating leg lifts
• Toe taps (lying down)
• Seated Russian twists
• Side plank with reach-under twist

Add this variation to your routine once or twice a week for balance and stability.

You might also be interested in our blog The Best Strength Training Exercises for Runners to Improve Endurance

Best Stretches After Running

Post-run stretching helps release tension, increase blood flow, and prepare your body for the next workout. Below are essential stretches after running every runner should include in their cool-down.

Loosens tight hamstrings and reduces pressure on the lower back.

Essential for runners who sit a lot or run long distances.

Helps avoid Achilles tightness and improves stride efficiency.

Improves spinal mobility and relaxes the lower back.

Stretches the posterior chain and enhances flexibility in one movement.

Hold each stretch for 30 to 60 seconds. Breathe deeply and avoid bouncing. These stretches after running not only help you feel better—they protect your long-term progress.

Weekly Plan Example

Here’s how to combine both elements in a manageable way:

• Monday: Recovery jog + stretching
• Tuesday: Speed run + 10-minute core
• Wednesday: Cross-training or rest
• Thursday: Tempo run + post-run stretches
• Friday: Easy run + core workout
• Saturday: Long run + deep stretching
• Sunday: Rest or yoga

Remember: consistency > intensity. A little every day is better than a lot once a month.

Looking for more tips on recovery and preparation? Don’t miss our post on how to prepare for a half marathon.

Ready to Train Smarter for the Bogotá Half Marathon?

At Bogota Half Marathon, we believe in training the body completely. That’s why we encourage all runners to include core workouts and stretches after running in their plans not just miles. These simple tools help you perform better, stay healthy, and enjoy the race experience from start to finish.

And now that the Bogotá Half Marathon is less than two weeks away, there’s no better time to take care of your body, stay consistent, and prepare smart.

Want to go further? Visit our training section for more expert tips, plans, and guidance.

Let’s move. Let’s stretch. Let’s run stronger. ¡Enjoy it!