How many of us have skipped stretching after a run? Let's face it – we've all been there. But while we may be eager to refuel or carry on with the day, it's important to stretch after each run to promote recovery and minimise the risk of injury in the long run (often, quite literally).

We spoke with Sam Murphy, running coach and sports journalist, to pinpoint the five best stretches for a runner post-session. The stretches will only take a couple of minutes to complete and leave you feeling much fresher ahead of your next run. Try to hold each stretch for 20 to 30 seconds on each leg.

1. Standing quad stretch

Standing on one leg (you can use a wall to help you balance), take hold of the top of the other foot and draw it towards your backside as your squeeze your knees together. You should feel the stretch across the front of the thigh.

2. Hip flexor stretch in a lunge position

Split your legs so one is forward and the other behind. Standing on the ball of the back foot, step forward into a lunge position, bringing your back knee down if necessary. Hold your hands on your hips as you stretch out the front of the hip.

3. Calf stretches on step 

Standing on a step, drop the heel of one of your feet towards the ground, keeping the leg straight. Hold and then perform the stretch again, this time with a bent knee.

4. Standing hip stretch

Balancing on one leg (using wall if needed), take the opposite foot to the thigh of the standing leg and squat down on this same balancing leg. Keep the top foot flexed as you squat lower to intensify the stretch. 

5. Standing hamstring stretch

Split your legs so that one is in front of the other and put the heel of the front foot onto a step. Rest your hands on the thigh of your bent back leg and flex the toes of the foot in front towards your face.