If you run regularly, you’re no stranger to tight, sore muscles and the occasional injury. In addition to regular strength training coupled with proper nutrition and sleep, the right stretches after a run can help your muscles cool down and get ready for your next workout.
Despite popular belief, there isn’t a lot of research that supports stretching before a run, according to physical therapist Corey Rovzar, Ph.D. In some cases, it can actually impact performance.
“Stretching after a run is great, though, because you’ve already put in those miles and it’s more of a recovery,” says Rovzar. “It should always be done gently. Just a nice, light stretch that should feel good and help assist those muscles as they cool down a bit.”
Here are Rovzar’s favorite post-run stretches, with finer points on how to maximize each.
1. Kneeling Hip Flexor Stretch
“The biggest limitation I typically see with runners is hip-flexor tightness, and the effect it has on their running form,” Rovzar says. “This stretch helps you get the hip extension you need while running.”
Begin with right knee on the ground and left knee forward in a lunge position.
Keeping upper body straight, lean forward with hips until you feel a stretch.
Hold for 20-30 seconds, then switch sides.
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2. Thread the Needle
“Any exercise that’s going to increase thoracic mobility, which is your upper back, is important because when you run, you want your torso to rotate,” Rovzar says. “You don’t want that rotation to all come from your hips. That just makes you more susceptible to injury, and your hips will overcompensate if your thoracic spine doesn’t have the mobility.”
Begin on the ground on all fours and make a tabletop position with your body—hips should be directly above knees. Elbows, shoulders, and wrists should be in a straight line, perpendicular to the ground.
Take right arm and thread it under left arm, rotating torso to the left.
Rest right shoulder and temple on the floor.
Keep left arm straight and extend it overhead, with palm facing down.
Hold for 30 seconds (or longer), then switch sides.
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3. Seated Hamstring Stretch
“In general, with running, your hamstrings and whole backside (posterior chain) are prone to getting tight because those muscles are getting used a lot. So, if you can get those hamstrings a little more limber, it can help with the sensation of tightness.”
Sit on the floor and extend your right leg in front of you.
Bend left leg, with knee against the floor and left foot resting against the inside of your right thigh.
Holding onto right foot, bend forward at waist while keeping back straight.
Hold for 30 seconds, then switch sides.
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4. Quad Stretch
“Downhills are hard on quads because the breaking mechanism works them a ton. If your quads are super tight, it increases the force that goes through the knee, which can often lead to pain or discomfort, so you want to maintain good flexibility by keeping your quads nice and limber.”
Standing as straight as possible, grab your right foot and lift it up behind you.
Gently pull heel in toward butt to feel the stretch. Think about keeping your knee close in, not winged out.
Hold for 15-30 seconds and then switch sides.
5. Calf Stretch
“Calves, similar to the hamstrings, are part of that posterior chain and actually take on seven times the force of your body weight when you’re running. Calves are often neglected from a strength perspective—it’s a big deal to show those calves some love because they really are the workhorse.”
Stand on the edge of a curb, stairs, or an exercise step, with your heels handing off the edge.
Start by rising up onto toes (hold onto a wall or railing for balance).
Slowly lower heels below the step.
Do 3 sets of 15—this will both stretch and strengthen the calves.
*Don’t have access to steps or a ledge? Stand in a staggered stance in front of a wall. With both feet flat on the ground, shift your weight onto the back foot until you feel a stretch through that leg’s calf. Switch after 30 sec.
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6. Seated Hip & IT Band Stretch
“The IT Band is pretty susceptible to getting tight, especially when people tend to overcompensate by using their quad/IT band instead of their glutes. Coupling the IT band stretching with some glute strengthening can go a long way, especially with people who tend to have IT tightness or outer knee pain.”
Sit on the floor with legs extended out.
Cross right leg over left and bend knee so that right foot rests flat on the floor.
Rotate body to look over right shoulder until you feel a stretch.
Hold for 30 seconds and then switch sides.
Courtesy of Lululemon
7. Pigeon Stretch
“This kind of goes along with that calf and hamstring posterior chain complex, where your glutes are working hard and susceptible to tightness, especially if you’re doing a lot of uphill running. Stretching your glutes is good to maintain mobility and just calm things down after a hard run.”
Begin on all fours and extend left leg out behind you, with hips facing forward.
Bend right knee with shin resting on the floor.
Slowly walk hands forward and lean into the stretch for 5-10 seconds.
Switch sides and repeat.
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There’s no doubt when the weather turns colder as we settle into winter, stouts take center stage. And while we enjoy all its iterations: standard stout, imperial stout, and robust barrel-aged stouts, we think this malty, chocolate-filled beer’s close cousin deserves a little respect as well. Of course, we’re talking about the oft-overlooked porter. And the best porters, oh buddy, they’ll have you rethinking your seasonal bevvie of choice.
For those uninitiated, the porter style had its genesis in England like many other iconic beer styles. It first appeared in the 1700s and is (you guessed it) named after porters—individuals tasked with transporting luggage.
A confusing origin story
“Stout is the direct descendant of porter. In the 1700s, it was common to use the word ‘stout’ to refer to a bolder, higher-alcohol version of any beer style, much in the same way we use the word ‘imperial’ today,” says Zach Fowle, advanced cicerone and head of marketing for Arizona Wilderness Brewing Co. in Phoenix, AZ. “Porter was the most popular beer of the day, and over time, “stout porter” became a popular variant. But by the late 1800s, demand for regular porters evaporated, and stout porter shortened simply to stout.”
But more has changed between the 1800s and today than just our penchant for wearing top hats. “Today, most brewers seem to market beers as either stout or porter based on vibes, rather than on any notable stylistic differences,” he says.
Specifically, porters are known for their dark, almost pitch-black color and rich, sweet flavor profile. If you were to drink a porter and a stout side by side, you might even have difficulty discerning the differences between the two.
Stout versus porter is an enduring topic of discussion in the brewing industry. “While there’s no debating the porter came first—and stout used to be called stout porter, so it was a stronger version of a porter—the lines have become very blurred over the years,” says Rob Lightner, co-founder of East Brother Brewing in Richmond, CA.
“I would venture that even among professionals, a blind taste test would often yield inconclusive results,” says Lightner.
The difference between porters and stouts
Porters tend to be on the milder, more chocolatey end of the spectrum, Lightner says, whereas stouts are typically a little stronger and more roasty. Of course, this isn’t a hard and fast rule
Fowle agrees, “Porters tend to be fruitier, sweeter, and less bitter than stouts, with cocoa and caramel flavors in balance with dark malt bitterness. And stouts are usually hoppier, drier, maltier, and more coffee-forward—and may even have a touch of acidity.”
Whether or not they fit neatly into boxes, one thing’s for sure: both make for incredible cold-weather brews.
“As the nights grow longer, drinking a light, summery beer just doesn’t seem right,” says Fowle. “Porter is the perfect style for the transition to winter: warming and toasty yet not too heavy, with flavors of coffee, chocolate, and pie crust that correspond with autumn weather and holidays.”
It’s the perfect time to broaden your repretoire. Sweet, robust, warming, and well-suited to the season, here are the best porters to drink now.
Courtesy image
1. Deschutes Black Butte Porter
There are few porters more well-respected than Deschutes’ iconic Black Butte Porter. It’s brewed with Cascade and Tettnang hops as well as 2-row, Chocolate, Crystal, and Carapils malts as well as wheat. This 5.5% ABV year-round offering is great for cold-weather drinking because of its mix of roasted malts, coffee, and chocolate. It’s a robust, subtly sweet beer perfect for imbibing on a crisp fall night.
The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
Marius Bugge
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
Marius Bugge
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
Marius Bugge
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
Marius Bugge
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
Marius Bugge
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
Marius Bugge
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
Marius Bugge
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
Marius Bugge
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top. Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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If you haven’t picked up a jump rope since elementary school, you’re missing out on a fantastic cardio workout. Not only will you burn a ton of calories in a short amount of time—200 to 300 calories in 15 minutes—but jump ropes can also improve your coordination and agility. Better yet, jumping rope doesn’t require much space, so it’s easy to do at home, and it’s often more mentally stimulating than jogging or swimming.
Choosing a Jump Rope
When deciding which jump rope is best for you, it’s important to determine what your goals are. While lightweight speed ropes are popular for cardio-focused training, weighted or drag ropes will be best for those focused on strength training.
No matter what your training goals are, we’ve got you covered with this roundup of 10 jump ropes from top brands including Crossrope, TRX, Rogue, and more.
The Best Jump Ropes of 2022
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