Finishing a good workout is great. But recovering well is even better.
After a bike ride or a running session, we often tend to skip stretching. We rush to the shower, move on with our day… and then wonder why our legs feel heavy or why we’re sore the next day. Yet, 10 minutes is all it takes to help your body recover better, reduce soreness, and make lasting progress.
In this article, you’ll discover the best post-workout stretches for cyclists and runners — accessible to everyone, even if you’re not very flexible. We’ll show you how to do them, when to do them, and why they’re essential for your progress.
Why stretch after exercise?
Post-training stretches have several key benefits:
- They promote blood circulation and the elimination of muscle waste (lactic acid)
- They reduce muscle tension accumulated during the effort
- They improve flexibility and joint mobility
- They reduce soreness in the days after training
- They calm the nervous system through breathing and relaxation
In short: they help your body return to balance faster, so you can start your next session fresher and stronger.
And for those who train indoors (home-trainer or treadmill), it’s the perfect way to end the session on a calmer note, instead of going straight from intense effort to a complete stop.
When and how to stretch?
Stretches should be slow, gentle, and never painful. This is not the time to push or seek performance.
- Ideally, stretches are done at least 1 hour after your session, once the body has cooled down and the muscles have relaxed. This is the perfect time to go further without risking damage to still-warm muscle fibers.
- But in reality, we often forget. So instead of doing nothing, it’s better to stretch right after the session — as long as you’re gentle, don’t push too hard, and include a proper cool-down (5 to 10 minutes of very easy pedaling or walking).
A few key rules:
- How long per stretch? Between 30 seconds and 1 minute per muscle, with no bouncing or jerking.
- Breathe deeply: inhale through the nose, exhale slowly through the mouth, and relax a little more with each exhale.
- Listen to your body: you should feel a stretch, but never pain. Otherwise, it’s counterproductive.
The 6 Essential Stretches After Cycling or Running
Here’s a simple stretching routine you can do in under 10 minutes after your workout:
1. Hamstrings (back of the thigh)
Goal: loosen the back of the thighs, heavily used in both running and cycling.
How to do it: Sit on the floor with your legs stretched out in front of you. Take a deep breath, then as you exhale, slowly lean forward while keeping your back straight and feet flexed. Don’t try to touch your feet if you can’t. The goal is to feel the stretch in the back of your legs, not to force it.
2. Quadriceps (front of the thigh)
Goal: release the muscles most engaged in each pedal stroke or stride.
How to do it: Standing on one leg, grab the opposite foot with your hand (right with right, for example), and gently pull your heel toward your glutes. Keep your knees close together and engage your core slightly to avoid arching your lower back. Switch sides after 30 to 60 seconds.
3. Calves
Goal: relieve calf tension, especially after running or standing climbs on the bike.
How to do it: Place your hands against a wall. One leg in front, bent; the other extended behind you, heel firmly on the ground. Gently push into your hands to feel the stretch in the calf of the back leg. Switch legs after 30 to 60 seconds.
4. Glutes
Goal: loosen deep hip muscles, often responsible for lower back tension.
How to do it: Lie on your back with knees bent. Place your right ankle on your left knee. Thread your hands behind your left thigh and gently pull your leg toward you. Keep your head on the floor. You should feel a deep stretch in your right glute. Switch sides.
5. Back / Lower Back
Goal: release tension in the lower back, especially after staying bent over the bike for a long time.
How to do it: Kneel down, sitting on your heels. Inhale as you lengthen your spine, then lower your torso forward, arms extended in front of you, palms on the floor. Let your chest move closer to the ground and allow your back to stretch naturally. The goal isn’t to go as far as possible, but to feel your lower back gradually relax.
6. Psoas / Hips
Goal: open the hips and stretch the psoas, a muscle often shortened in cyclists.
How to do it: Get into a low lunge, with one knee on the ground and the other foot flat in front of you. Gently move your hips forward without arching your back. Keep your upper body upright. You should feel the stretch in the front of the hip of the back leg. Hold, then switch sides.
Tips to Stay Consistent
- Add stretches directly into your Kinomap videos by doing them right after a route.
- Create a calming post-workout playlist to anchor the moment.
- Use a reminder or a fixed routine (e.g., every ride = stretching).
- Be patient : flexibility doesn’t improve in 2 days — it comes with regular practice.
Conclusion: The Small Habit That Changes Everything
Want to recover faster, make steady progress, avoid injuries, and keep your body more mobile?
Then stop skipping post-workout stretches. It’s a 10-minute investment that can truly make a difference.
By making them part of your routine — especially after indoor sessions on Kinomap — you give your body the best conditions to perform, recover, and stay healthy for the long term.
By Fanny Marre
Cycling, running and triathlon coach
fannymarre99@gmail.com
See previous coaching articles:
HOW EXERCISE HELPS REDUCE STRESS AND IMPROVE MENTAL HEALTH
THE IMPORTANCE OF WARMING UP AND COOLING DOWN ON AN EXERCISE BIKE
HOW TO REDUCE MUSCLE SORENESS AFTER A HARD WORKOUT