Be honest, here – how often do you stretch after a run? If you do so after every outing, we applaud you, as stretching is one of the most beneficial things you can do to help you recover from your workout. If, however, post-run stretching is something you thus far don't do – perhaps because you are pushed for time, forget, or don't see the point – or are new to running and don't know where to start, then now is the best time to add it to your training.

To help you get started, we spoke with physiotherapist Christopher Pettit, from Movement Perfected, to nail down nine simple but highly effective stretches to do post-run.

What are the benefits of post-run stretching?

Stretching needn't take long, but it's certainly worth taking the short time to do it.
Stretching after a run helps to reduce muscle tension and soreness, improve blood flow and aid the parasympathetic nervous system (the rest and digest system) as it recovers from the stress brought about by running. Stretching also helps to prevent injuries, as it gives you the opportunity to spot niggles early on. And if you've ever hopped about hopelessly trying to stretch out a quad, you'll be pleased to know that consistent stretching will remedy this by improving your balance and coordination.

How to stretch properly

Follow these simple tips to get maximum benefit from your post-run stretches:

• Stretch a joint to the limits of your normal range – do not force a stretch!

• Mild soreness should take no longer than 24 hours to resolve after stretching. If, at this point, you still need more recovery time, then it's a sign that you stretched with too much force.

• If you’re not used to regular stretching, start by maintaining a stretch for 10-15 seconds, then gradually increase to 45-60 seconds over the next few weeks.

• During a stretch, inhale through your nose and exhale through pursed lips. You may wish to close your eyes to better concentrate on your breathing, especially during stretches where you are lying on the floor.