Whether you’re running outside or on the treadmill, going for a long run can leave your muscles feeling tight and uncomfortable. Don’t forget to warm up with some dynamic stretches like mountain climbers, side lunges, and high knees—and once you’re done with your run, try these five stretches to relax your muscles and leave you feeling great.  

If you’re running outside, all of these stretches can be done standing up. On the treadmill? You can hit the stretch area to take these down to the mat too. The choice is yours!

1. Low Lunge
Tight hips and hamstrings? Stretch it out in a low lunge. Lunge forward and let your back knee rest on the ground, making sure to untuck your toes. Hold each side for at least five breaths.

2. Forward fold 
Make sure your feet are hip-width apart as you fold into this pose. Feel free to bend your knees as much as you’d like. Try clasping your elbows and rocking side to side or nodding your head up and down. 

3. Yoga squat
This deep squat is one you may need to work up to, but once you’re comfortable with this stretch, it feels great in the inner hip and groin areas. Use the strength in your biceps to press your legs open and keep a flat back.

4. Figure four stretch
You can do this stretch standing, seated, or even lying on your back. Cross your ankle over your leg and rest it above your knee.

5. Side body stretch
This is another stretch that can be done seated or standing, depending on your balance. Keep your hips square and your shoulders down and away from your ears.