As you read this I will be traveling to Maryland to compete in the Columbia Olympic distance triathlon! After conquering that monster, I will be in so much need of Dave’s post-run stretch video since, after the race (and a celebratory cheeseburger and beer) I will be getting in my car and driving 6+ hours back to Connecticut. Hopefully I will be able to walk from the car to my bed when I get home! #faceplant

Obviously stretching, and stretching correctly for the muscles you are working, is a key component to any running program. Trust me, the older you get, the more thankful you are that you have stretched though out your running career.


If you don’t know Dave, he has graced this site once before when I was a guest on his podcast. Naturally I wanted to return the favor and invite him to my space to share something that every runner, triathlete and active human can use – – proper stretching techniques!

Watch and learn people, watch and learn…


5 Perfect Post-Run Stretches, All Done in 10 Minutes or Less

What’s the fastest way to derail your training?

Get injured.


I can speak from experience since I’ve been through my fair share of nick-nack injuries as well as some more serious ones. And, I know I’m not alone. Research results on running injuries vary, but up to 80% of runners will suffer an injury this year.

Think about that for a second.

There’s an 80% chance that your training will be disrupted by injury sometime in the next 12 months!

That’s a depressing thought.

Now, you know what to do to reduce your chance of injury: Warm up before each workout, build your running distance over time, and of course stretch post-workout. You know what to do, but sometimes it seems like a lot of effort to put this into practice.

That’s why I’ve put together the above post-run stretching routine that I now use personally and with many of my clients. It’s quick (under 10 minutes once you know the routine) and it targets all your major running muscles with just 5 moves.

Give it a try!

[Tweet “The perfect post-run 10 min #strecth routine with @MYBWfitness #injuryfree #VIDEO”]

Canada's top fitness professional - Dave Smith!

Dave has been a personal trainer since 2001 and was chosen as Canada’s Top Fitness Professional in 2013. He specializes in helping clients lose weight and exercise more effectively. Learn more at

I’m pretty positive there will be no Rundown report on Monday but I promise to get it done ASAP! Be sure to check out my Instagram and Twitter feeds for race updates and I will be back soon. Have a great weekend everyone!


Do you stretch before or after your run or workouts? Why or why not?