{"id":95453,"date":"2025-09-09T07:16:50","date_gmt":"2025-09-09T05:16:50","guid":{"rendered":"https:\/\/runlovers.it\/?p=95453"},"modified":"2025-09-02T16:22:26","modified_gmt":"2025-09-02T14:22:26","slug":"stretching-after-workout-3-mistakes","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2025\/stretching-after-workout-3-mistakes\/","title":{"rendered":"Stretching: The 3 Cardinal Mistakes Almost Everyone Makes (and How to Stop Making Them)"},"content":{"rendered":"<p><em>Stretching isn\u2019t a pain-tolerance contest\u2014it\u2019s a gentle dialogue with your muscles. Avoid these three common mistakes and do it at the right time to truly improve mobility and recovery without doing damage.<\/em><\/p>\n<hr \/>\n<ul>\n<li><strong>Error #1: Static stretching on \u201chot and irritated\u201d muscles.<\/strong> Right after intense work, priority goes to cool-down (walking, easy jog). Deep stretching comes later, when your nervous system is calm.<\/li>\n<li><strong>The golden rule: tension yes, pain never.<\/strong> Pain makes your body defend itself by tightening up. Aim for gentle tension (3\u20134 on a 10-scale) and use your breath to coax the muscle to release.<\/li>\n<li><strong>Mobility and stretching aren\u2019t the same thing.<\/strong> Mobility is active joint control; stretching is passive lengthening. Runners need both.<\/li>\n<li><strong>The routine that works:<\/strong> 10 minutes, 30\u201360 seconds per position, focusing on hip, ankle, and thoracic spine.<\/li>\n<li><strong>The mantra:<\/strong> a little, consistently, beats heroic, painful sessions every now and then.<\/li>\n<\/ul>\n<hr \/>\n<h2 id=\"we-all-stretch-almost-no-one-does-it-right\">We All Stretch. Almost No One Does It Right.<\/h2>\n<p>\u201cOkay, time to stretch.\u201d It\u2019s the mantra that ends every workout\u2014the tax you pay after effort. So you yank on your hamstrings with a blacksmith\u2019s finesse, wearing the face of someone listening to an AC\/DC bootleg at illegal volume. Here\u2019s the point: <strong>timing, form, and intent<\/strong> matter far more than the pose itself.<\/p>\n<p>Let\u2019s fix three mistakes I see everywhere and build a routine that actually works.<\/p>\n<h2 id=\"error-1-doing-static-stretching-right-after-a-hard-workout\">Error #1 \u2014 Doing Static Stretching Right After a Hard Workout<\/h2>\n<p>You just finished intervals, HIIT, or a hard long run. Your muscles are warm\u2014but also <strong>inflamed and irritated<\/strong>. They\u2019re full of micro-damage and metabolites, and your nervous system is still in \u201cfight mode.\u201d Going deep into static stretching now is like asking an overheated engine to tow a trailer. It\u2019s not just unhelpful\u2014it can make you feel stiffer tomorrow.<\/p>\n<p><strong>The correct strategy:<\/strong><\/p>\n<ul>\n<li><strong>First, cool down (non-negotiable):<\/strong> 5\u201310 minutes of walking or very easy jogging to bring the system back toward calm.<\/li>\n<li><strong>Then, gentle mobility:<\/strong> active, controlled, short-range movements for ankles, hips, and spine.<\/li>\n<li><strong>Real static stretching?<\/strong> Save it for later\u2014before bed or on a rest day. When muscles aren\u2019t \u201con alert,\u201d they\u2019ll listen.<\/li>\n<\/ul>\n<h2 id=\"error-2-stretching-until-it-hurts-the-if-it-doesnt-hurt-it-doesnt-work-myth\">Error #2 \u2014 Stretching Until It Hurts (The \u201cIf It Doesn\u2019t Hurt It Doesn\u2019t Work\u201d Myth)<\/h2>\n<p>Biggest lie in recovery. Pain isn\u2019t a sign of effectiveness\u2014it\u2019s a <strong>defense signal<\/strong>. Pull too hard and your nervous system panics, making the muscle <strong>contract and stiffen<\/strong>. Exactly the opposite of what you want.<\/p>\n<p><strong>The correct strategy:<\/strong><\/p>\n<ul>\n<li>Use a 0\u201310 scale. Aim for <strong>comfortable tension<\/strong>, a <strong>3 or 4 out of 10<\/strong>. Never go past 5.<\/li>\n<li><strong>Breathe.<\/strong> Slow nasal inhale (4 seconds), even slower exhale (6 seconds). That\u2019s the cue telling your nervous system \u201cit\u2019s safe\u2014let go.\u201d<\/li>\n<li><strong>No bouncing.<\/strong> Ballistic stretching is for advanced contexts. Post-workout, it\u2019s just a way to get hurt.<\/li>\n<\/ul>\n<h2 id=\"error-3-confusing-stretching-and-mobility-theyre-cousins-not-twins\">Error #3 \u2014 Confusing Stretching and Mobility (They\u2019re Cousins, Not Twins)<\/h2>\n<p><strong>Stretching<\/strong> is holding a position to lengthen a muscle (passive). <strong>Mobility<\/strong> is your ability to actively and controllably move a joint through its range. If you run and sit a lot, you likely need mobility more than passive stretching. You want a hip that rotates freely, an ankle that dorsiflexes well, a thoracic spine that extends.<\/p>\n<p><strong>The correct strategy:<\/strong><\/p>\n<ul>\n<li>Integrate. Alternate a static hold (stretch) with an active, controlled movement sequence (mobility).<\/li>\n<li>Think in <strong>chains<\/strong>, not isolated parts. Work the hip with the back and rib cage involved.<\/li>\n<\/ul>\n<hr \/>\n<h2 id=\"the-perfect-routine-your-muscle-peace-protocol\">The Perfect Routine (Your Muscle-Peace Protocol)<\/h2>\n<p>Do this after cool-down or at a separate time. Total: 10\u201312 minutes.<\/p>\n<ol>\n<li><strong>Chest Opener (Doorway Stretch)<\/strong><br \/>\n<strong>Why you need it:<\/strong> counters \u201cdesk posture\u201d and frees arm swing when running. Forearm on the doorframe, take a small step forward. Feel the chest open. 30\u201360 seconds per side.<\/li>\n<li><strong>Gentle Lunge (Hip Flexors &amp; Glutes)<\/strong><br \/>\n<strong>Why you need it:<\/strong> lengthens chronically shortened hip muscles from sitting. Back knee down (on a pad), slight posterior pelvic tilt (\u201ctail between legs\u201d). 30\u201360 seconds per side.<\/li>\n<li><strong>Ankle Mobility (Knee-to-Wall\/Rocker)<\/strong><br \/>\n<strong>Why you need it:<\/strong> mobile ankles mean springier, less jarring foot strikes. From a lunge stance, drive the knee forward past the toes without lifting the heel. Slow, controlled. 30\u201360 seconds per side.<\/li>\n<li><strong>Hamstring Strap Stretch (On Back)<\/strong><br \/>\n<strong>Why you need it:<\/strong> eases posterior-chain tension without stressing the low back. Lying down, loop a strap under the foot and raise the straight leg. Seek gentle tension, not pain. 30\u201360 seconds per side.<\/li>\n<li><strong>Thoracic Rotation (\u201cOpen Book\u201d)<\/strong><br \/>\n<strong>Why you need it:<\/strong> frees your upper back, improves breathing and trunk rotation for running. Lie on your side, knees at 90\u00b0. Open the top arm like turning a page. 30\u201360 seconds per side.<\/li>\n<\/ol>\n<p><strong>\u201cNo-Time\u201d Mode:<\/strong> do just 3 moves\u2014<strong>hip, ankle, thoracic spine<\/strong>. These are the runner\u2019s big three.<\/p>\n<hr \/>\n<h2 id=\"when-and-how-to-make-it-stick\">When and How to Make It Stick<\/h2>\n<ul>\n<li><strong>After easy sessions:<\/strong> full routine.<\/li>\n<li><strong>After hard sessions:<\/strong> cool-down + gentle mobility only. Shift static stretching to the evening.<\/li>\n<li><strong>On rest days:<\/strong> 10 minutes at night is recovery gold.<\/li>\n<\/ul>\n<hr \/>\n<h2 id=\"conclusion-listen-to-your-body-not-your-ego\">Conclusion: Listen to Your Body, Not Your Ego<\/h2>\n<p>Stretching shouldn\u2019t prove how much pain you can take. It should <strong>help<\/strong> your body return to balance.<\/p>\n<p>Choose the right time, seek gentle tension, breathe. Less flashy, yes\u2014but in a few weeks you\u2019ll move and run more freely, without that constant background of \u201ctight strings.\u201d Like a well-mixed track: every instrument plays in harmony.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you sure you\u2019re stretching the right way? Learn the 3 mistakes almost everyone makes after training and the correct approach to improve flexibility and avoid injury.<\/p>\n","protected":false},"author":3,"featured_media":95451,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[22338],"tags":[],"powerkit_post_featured":[],"class_list":{"0":"post-95453","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-en"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Post-Run Stretching: The 3 Most Common Mistakes to Avoid - Runlovers<\/title>\n<meta name=\"description\" content=\"Avoid these 3 common post-workout stretching mistakes. A safe, effective approach that truly improves flexibility and recovery\u2014without pain.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runlovers.it\/en\/2025\/stretching-after-workout-3-mistakes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stretching: The 3 Cardinal Mistakes Almost Everyone Makes (and How to Stop Making Them)\" \/>\n<meta property=\"og:description\" content=\"Avoid these 3 common post-workout stretching mistakes. A safe, effective approach that truly improves flexibility and recovery\u2014without pain.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/runlovers.it\/en\/2025\/stretching-after-workout-3-mistakes\/\" \/>\n<meta property=\"og:site_name\" content=\"Runlovers\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/runlovers\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/sandrosiviero\" \/>\n<meta property=\"article:published_time\" content=\"2025-09-09T05:16:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/13-stretching.jpg?fit=1800%2C1200&quality=75&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1800\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sandro Siviero\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@http:\/\/www.twitter.com\/big_ideas\" \/>\n<meta name=\"twitter:site\" content=\"@runlovers\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sandro Siviero\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/stretching-after-workout-3-mistakes\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/stretching-after-workout-3-mistakes\\\/\"},\"author\":{\"name\":\"Sandro Siviero\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/ad495dc8439652a4f33875a1442dcafa\"},\"headline\":\"Stretching: The 3 Cardinal Mistakes Almost Everyone Makes (and How to Stop Making Them)\",\"datePublished\":\"2025-09-09T05:16:50+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/stretching-after-workout-3-mistakes\\\/\"},\"wordCount\":883,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/stretching-after-workout-3-mistakes\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/13-stretching.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"articleSection\":[\"Training\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/stretching-after-workout-3-mistakes\\\/#respond\"]}],\"copyrightYear\":\"2025\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/stretching-after-workout-3-mistakes\\\/\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/stretching-after-workout-3-mistakes\\\/\",\"name\":\"Post-Run Stretching: The 3 Most Common Mistakes to Avoid - Runlovers\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/stretching-after-workout-3-mistakes\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/stretching-after-workout-3-mistakes\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/13-stretching.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"datePublished\":\"2025-09-09T05:16:50+00:00\",\"description\":\"Avoid these 3 common post-workout stretching mistakes. A safe, effective approach that truly improves flexibility and recovery\u2014without pain.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/stretching-after-workout-3-mistakes\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/stretching-after-workout-3-mistakes\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/stretching-after-workout-3-mistakes\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/13-stretching.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/13-stretching.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"width\":1800,\"height\":1200,\"caption\":\"\u00a9 depositphotos.com\\\/Milkos\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/stretching-after-workout-3-mistakes\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Stretching: The 3 Cardinal Mistakes Almost Everyone Makes (and How to Stop Making Them)\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"name\":\"Runlovers\",\"description\":\"Articoli, prove, recensioni e approfondimenti sul mondo del running.\",\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/runlovers.it\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\",\"name\":\"Runlovers\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"width\":636,\"height\":636,\"caption\":\"Runlovers\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/runlovers\\\/\",\"https:\\\/\\\/x.com\\\/runlovers\",\"https:\\\/\\\/www.instagram.com\\\/runlovers\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/RunLovers\"],\"foundingDate\":\"2012-01-10\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/ad495dc8439652a4f33875a1442dcafa\",\"name\":\"Sandro Siviero\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"caption\":\"Sandro Siviero\"},\"description\":\"Sandro Siviero (detto BIG): vive, lavora, scrive e corre in una localit\u00e0 sconosciuta a tutti, localizzata dall'intelligence in una non meglio definita area nelle terre di Mordor. Big \u00e8 una sorta di entit\u00e0 grigia che tutto vede e tutto controlla. Essere mitologico, ai collaboratori di RunLovers \u00e8 concesso vederlo solo in occasione delle festivit\u00e0 nazionali della Papuasia e solo in fermo immagine. Cio\u00e8 mentre corre.\\u2028 Qua dentro \u00e8 quello che decide chi vive e chi muore e, per questo, noi lo amiamo di un amore disinteressato e spontaneo.\",\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/sandrosiviero\",\"http:\\\/\\\/www.instagram.com\\\/big_ideas\",\"https:\\\/\\\/x.com\\\/http:\\\/\\\/www.twitter.com\\\/big_ideas\"],\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/author\\\/big\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Post-Run Stretching: The 3 Most Common Mistakes to Avoid - Runlovers","description":"Avoid these 3 common post-workout stretching mistakes. A safe, effective approach that truly improves flexibility and recovery\u2014without pain.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/runlovers.it\/en\/2025\/stretching-after-workout-3-mistakes\/","og_locale":"en_US","og_type":"article","og_title":"Stretching: The 3 Cardinal Mistakes Almost Everyone Makes (and How to Stop Making Them)","og_description":"Avoid these 3 common post-workout stretching mistakes. A safe, effective approach that truly improves flexibility and recovery\u2014without pain.","og_url":"https:\/\/runlovers.it\/en\/2025\/stretching-after-workout-3-mistakes\/","og_site_name":"Runlovers","article_publisher":"https:\/\/www.facebook.com\/runlovers\/","article_author":"https:\/\/www.facebook.com\/sandrosiviero","article_published_time":"2025-09-09T05:16:50+00:00","og_image":[{"width":1800,"height":1200,"url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/13-stretching.jpg?fit=1800%2C1200&quality=75&ssl=1","type":"image\/jpeg"}],"author":"Sandro Siviero","twitter_card":"summary_large_image","twitter_creator":"@http:\/\/www.twitter.com\/big_ideas","twitter_site":"@runlovers","twitter_misc":{"Written by":"Sandro Siviero","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/runlovers.it\/en\/2025\/stretching-after-workout-3-mistakes\/#article","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/2025\/stretching-after-workout-3-mistakes\/"},"author":{"name":"Sandro Siviero","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/ad495dc8439652a4f33875a1442dcafa"},"headline":"Stretching: The 3 Cardinal Mistakes Almost Everyone Makes (and How to Stop Making Them)","datePublished":"2025-09-09T05:16:50+00:00","mainEntityOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/stretching-after-workout-3-mistakes\/"},"wordCount":883,"commentCount":0,"publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/stretching-after-workout-3-mistakes\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/13-stretching.jpg?fit=1800%2C1200&quality=75&ssl=1","articleSection":["Training"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/runlovers.it\/en\/2025\/stretching-after-workout-3-mistakes\/#respond"]}],"copyrightYear":"2025","copyrightHolder":{"@id":"https:\/\/runlovers.it\/#organization"}},{"@type":"WebPage","@id":"https:\/\/runlovers.it\/en\/2025\/stretching-after-workout-3-mistakes\/","url":"https:\/\/runlovers.it\/en\/2025\/stretching-after-workout-3-mistakes\/","name":"Post-Run Stretching: The 3 Most Common Mistakes to Avoid - Runlovers","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/stretching-after-workout-3-mistakes\/#primaryimage"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/stretching-after-workout-3-mistakes\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/13-stretching.jpg?fit=1800%2C1200&quality=75&ssl=1","datePublished":"2025-09-09T05:16:50+00:00","description":"Avoid these 3 common post-workout stretching mistakes. A safe, effective approach that truly improves flexibility and recovery\u2014without pain.","breadcrumb":{"@id":"https:\/\/runlovers.it\/en\/2025\/stretching-after-workout-3-mistakes\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/runlovers.it\/en\/2025\/stretching-after-workout-3-mistakes\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/2025\/stretching-after-workout-3-mistakes\/#primaryimage","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/13-stretching.jpg?fit=1800%2C1200&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/13-stretching.jpg?fit=1800%2C1200&quality=75&ssl=1","width":1800,"height":1200,"caption":"\u00a9 depositphotos.com\/Milkos"},{"@type":"BreadcrumbList","@id":"https:\/\/runlovers.it\/en\/2025\/stretching-after-workout-3-mistakes\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/runlovers.it\/en\/"},{"@type":"ListItem","position":2,"name":"Stretching: The 3 Cardinal Mistakes Almost Everyone Makes (and How to Stop Making Them)"}]},{"@type":"WebSite","@id":"https:\/\/runlovers.it\/en\/#website","url":"https:\/\/runlovers.it\/en\/","name":"Runlovers","description":"Articoli, prove, recensioni e approfondimenti sul mondo del running.","publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/runlovers.it\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/runlovers.it\/en\/#organization","name":"Runlovers","url":"https:\/\/runlovers.it\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","width":636,"height":636,"caption":"Runlovers"},"image":{"@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/runlovers\/","https:\/\/x.com\/runlovers","https:\/\/www.instagram.com\/runlovers\/","https:\/\/www.youtube.com\/user\/RunLovers"],"foundingDate":"2012-01-10"},{"@type":"Person","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/ad495dc8439652a4f33875a1442dcafa","name":"Sandro Siviero","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","caption":"Sandro Siviero"},"description":"Sandro Siviero (detto BIG): vive, lavora, scrive e corre in una localit\u00e0 sconosciuta a tutti, localizzata dall'intelligence in una non meglio definita area nelle terre di Mordor. Big \u00e8 una sorta di entit\u00e0 grigia che tutto vede e tutto controlla. Essere mitologico, ai collaboratori di RunLovers \u00e8 concesso vederlo solo in occasione delle festivit\u00e0 nazionali della Papuasia e solo in fermo immagine. Cio\u00e8 mentre corre.\u2028 Qua dentro \u00e8 quello che decide chi vive e chi muore e, per questo, noi lo amiamo di un amore disinteressato e spontaneo.","sameAs":["https:\/\/www.facebook.com\/sandrosiviero","http:\/\/www.instagram.com\/big_ideas","https:\/\/x.com\/http:\/\/www.twitter.com\/big_ideas"],"url":"https:\/\/runlovers.it\/en\/author\/big\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/09\/13-stretching.jpg?fit=1800%2C1200&quality=75&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/95453","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/comments?post=95453"}],"version-history":[{"count":4,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/95453\/revisions"}],"predecessor-version":[{"id":95716,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/95453\/revisions\/95716"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media\/95451"}],"wp:attachment":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media?parent=95453"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/categories?post=95453"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/tags?post=95453"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/powerkit_post_featured?post=95453"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}