As a nurse and a runner, I know the feeling of dragging yourself home after a 12-hour shift — and then still finding the motivation to squeeze in a run. It feels amazing once you’re out there, but the combo of long hours on your feet and pounding the pavement can leave your muscles extra tight. That’s why stretching afterward is non-negotiable for my recovery.
Here are my go-to stretches that release tension, improve recovery, and keep me running strong even after the longest days.
1. Calf Stretch (Standing or Wall Stretch)
Nursing shifts and running both hammer your calves. Stand facing a wall, step one foot back, and press your heel into the ground while leaning forward slightly. Hold for 30 seconds each side. This helps prevent shin splints and Achilles tightness. I do this before and after every run, and sometimes randomly on the sly at work.
2. Quad Stretch (Standing or Lying Down)
Your quads take a beating from all that standing, squatting, and running. Grab your ankle, pull your heel gently toward your glutes, and keep your knees close together. If balance is tough after a long day, hold onto a chair or wall. Everyone knows the standing version of this, but I find that doing it lying down helps you get a deeper stretch and it pairs neatly with my favorite activity – lying on the floor after a run.
3. Hip Flexor Stretch (Low Lunge)
After hours on your feet, your hips can feel like they’ve turned to stone. Step one foot forward into a low lunge, gently press your hips forward, and feel the stretch through your hip flexors. This is a game-changer for easing that stiff, “locked up” feeling.
If this isn’t enough for your tight hips – try the “couch stretch”. Similarly, do the low lunge position ,but have your back foot come up and rest on a low bench or couch. Helps you get a little bit deeper stretch.
4. Hamstring Stretch (Seated or Standing)
Tight hamstrings are practically guaranteed after combining a shift and a run. For a laying down version, extend one leg out, reach toward your toes, and keep your back tall. I like to deepen this by grabbing a rope or band, hooking my foot around it, and pulling the leg slightly back (towards me). For a standing version, prop your heel on a low bench or step and fold forward. I will do this on my car before a run.
5. Figure-4 Stretch (Glutes + Hips)
This one’s essential for runners (and anyone who stands all day). Lie on your back, cross your ankle over your opposite knee, and pull your legs toward your chest. You’ll feel it in your glutes and outer hips — a big release after long hours.
6. Child’s Pose (Back + Shoulders)
Sometimes it’s not just your legs — your back and shoulders feel heavy after lifting, leaning, and charting all day. Kneel, sit back on your heels, and reach your arms forward to stretch through your spine. Breathe deeply and let your body reset.
7. Feet Up the Wall (Legs + Circulation Reset)
This isn’t exactly a stretch, but it’s one of my favorite recovery moves after a long day and a run. Lie on your back and extend your legs up against a wall, forming a 90-degree angle. Stay here for 5–10 minutes. It helps reduce swelling, improve circulation, and give your tired feet and legs the relief they deserve.
Final Thoughts
If you’re a nurse (or anyone who works long shifts) and a runner, your body deserves some extra care. These stretches don’t take long — just 5–10 minutes — but they make a huge difference in recovery, soreness, and preventing injuries. Most of these can be done in quick succession as a floor routine before or after a run or shift. Try adding them right after your run or before bed, and you’ll feel the payoff the next day.
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