What is a good stretching routine to perform after running to aid with recovery?

Question

After my run, I walk home from the park briskly (5-10 minutes) I'd like to do some stretches when I get home but not sure where to start.... any ideas from people who run themselves?

Answer 1

When you run your muscles start to break down. Then thew grow back stronger when not in use. I would say that the walk home is just fine. If you want to do some stretches it will not hurt anything. The key to recovery is diet. Eact lots of protein if you ever watch people at the olympics the usually all say the same thing after they are asked"What did you eat last night for dinner?" The usual response is steak. They eat this for the proiein in the steak. When your body works to hard and you get sore it is because you have a lactic acid buil up in the muscles it helps to rub them out. The protein actually counter acts the lactic acid. If you have more questions email me [e-mail]

Answer 2

This is the order of stretches my xc team does after every run:

>standing toe touch- legs straight, bend over & reach for toes

>standing cross leg toes touch- put right foot over left, legs straight, reach for toes (then switch & put left over right)

>standing straddle- spread legs, reach down & to right foot, down & to left foot, then down the middle

>sitting inverted hurdler- bend left knee so left foot touches inside of right knee, reach for left foot.  (then switch legs)

>lower back/hip stretch sitting: straighten left leg, cross right leg over left & place foot flat on floor so it is touching the outside of your right left knee (knee should be pointing up toward ceiling) gently hug knee toward chest til you feel a stretch.  (then switch legs)

>don't know the name- bend left knee up (pointing to ceiling) & keep foot flat on floor.  place right foot on left knee (like men do when they read the paper) should stretch the hip/butt (then switch legs)

>butterfly sitting- bend knees so soles of shoes touch.  hold ankles & push gently down on legs with elbows til stretch is felt in groin area

>standing calf stretch- put toe up on wall & lean forward

>quad stretch standing- pull leg up backwards holding ankle & lean hips forward slightly

If these are difficult to figure out because I don't have pictures, try checking out runnersworld.com for more

Also, it's important for recovery to eat right after your run.  Within a half hour of when you finish would be ideal, but any time within two hours after the run is great as well.  

Chocolate milk and dark chocolate are both proven to aid good recovery from a workout.  This is also a good time for drinking a lot, especially water and drinks like Gatorade or Propel.