Your Post Run Stretch & Recovery Guide

This post was written in collaboration with Bioglan, however, all opinions are my very own. Post may also contain affiliate links; I receive a small payment should you make a purchase but this does not affect the price you pay. Photos by Sergio Jenson and Anna Jackson. 

It’s been too long since running took a back seat for me. It started off when I dropped the half marathon distance, and eventually, due to my studies I had to drop the 10km distance. But now, I’m done with my studies and I’m looking to get my running fitness back whilst looking after my body and enjoying other sports and activities I love such as cycling. I’ve already given myself the title of being able to train for a 10km on two runs per week (check out that plan here) so when it comes to being busy, I know how it is. But one thing we should never be too busy for is our post run stretches and recovering as best as we can.

Bioglan Active Magnesium

In preparation for my comeback to running, I partnered with Bioglan to celebrate the launch of their new Active Magnesium range. It’s made up of tablets, a drink and a cream. I’ve tried all 3 and I would say that each one works well in different situations. For example, I like taking the tablets in the evening as magnesium is also known to help promote sleep whilst the cream allows you to target specific muscles such as your quads which might be super sore after a run.

Bioglan Active Magnesium range - perfect for post run recovery

Shop Active Magnesium on Amazon:

The Post Run Stretch & Recovery Guide

The Post Run Stretch & Recovery Guide

As part of the collaboration, I put together a pdf guide featuring the best post run stretches as well as some guidance on foam rolling. Incase you’ve just stumbled upon my site, I am a qualified fitness professional and I ran everything in the guide past a Sports Therapist to ensure everything I wrote was on point!

To get your copy of the post run stretches pdf, click the button below and enter your email address. You’ll be automatically sent an email which has the document link in. Keep an eye on your junk mail if you haven’t seen it appear quickly.

Why Is Stretching Important?

When your muscles are working, they are constantly contracting. Stretching helps to lengthen muscles and reduce muscle shortening after blood flow to the muscles decreases when you stop running. When your muscles are shortened, or ‘tight’, this predisposes you to acute injuries such as strains, or overuse injuries such as runners knee.

The guide was created to help promote recovery and avoid injuries as we train towards our next running goal. These running stretches should take you no more than 10 minutes in total, so we really have no excuses!

What's In The Post Run Stretches PDF?

What’s In The Post Run Stretches PDF?

Well, firstly, there are more than just stretches. I added a section covering the basics of foam rolling specifically for runners, plus my popular 10km training plan for busy runners. The training plan also features some top tips on how to get the most out of the Bioglan Magnesium range and your training.

There are six stretches for after running included in the guide covering calves, quadriceps, hamstrings, glutes, lower back and hip flexors, all shot professionally too. Here’s a little excerpt below from the selection of hamstring stretches:

Guide To Post Run Stretches


The hamstrings are a group of three muscles which predominantly act to flex, or bend the knee. They are located at the back of your thigh, in between the hip and the knee.

Option 2 | Pictured Above

• Come down to the ground onto both knees.
• Extend one leg out straight in front of you and point your toes towards the ceiling. To increase the stretch bend forward toward the toes of your straight leg, by creasing at your hips.
• Hold for 30 seconds.
• Switch sides and repeat.

Before You Go Stretch…

Firstly, the information featured in this guide is just as suitable for cyclists as it is for runners. And the Bioglan Active Magnesium range is perfect for anyone who is active. Magnesium is one of the only supplements I take religiously as the benefits go way beyond just fitness. If you’re an active woman, then you need to read the book Roar by Dr Stacey Sims and learn how magnesium can benefit you through your menstrual cycle.

Secondly, anyone who downloads a copy of the pdf and leaves a comment over on *this instagram post* (open till 1pm Sunday 20th October 2019) will be entered into a competition to win a goody bag from Bioglan including the Active Magnesium products!

When you download your copy, drop me a comment and let me know what you think. Also, if you try the Bioglan Active Magnesium range, come back and share your thoughts too!

See you on the start line,


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Your Post Run Stretch & Recovery Guide - Free PDF Download including 10km training plan for busy runners - run twice a week


This post was written in collaboration with Bioglan, however, all opinions are my very own. Post may also contain affiliate links; I receive a small payment should you make a purchase but this does not affect the price you pay. Photos by Sergio Jenson and Anna Jackson. 


  1. November 22, 2019 / 13:13

    Stretching….I knew I was forgetting something. It’s so important but I very rarely do it.

  2. November 16, 2019 / 19:16

    like most i do not stretch as much as I should. My foam roller is hidden away somewhere in the shed and it has not seen the light of day since god knows when. I might just have to dig it out and aid my recovery. Thank you a great post.

    • Elle
      November 16, 2019 / 20:34

      ha! same here! …running tomorrow so I might have to dig out my foam roller again! …if you do, make sure you download the PDF and let me know what you think 🙂

  3. October 16, 2019 / 21:36

    I dug this post! I just started running again and it feels amazing! But I could use some insights on stretching because I just do the stretches I learned while running track. So I’ll def download your guide later. Thanks for sharing!

    • Elle
      October 21, 2019 / 12:54

      Thanks for the feedback and for stopping by and commenting <3

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