During a tough run, it’s easy to find yourself counting down the minutes until the cool down. But when the glorious moment arrives, it’s also pretty tempting to skip stretching in favor of chugging water and praising yourself for finishing as you head to the shower.
The re-hydrating and self love? Always a great idea. Skipping the cool down? Not so much. According to Nike trainer Traci Copeland in the latest episode of Trainer of the Month Club, a quick dynamic stretching routine after a run can help prevent injury and prepare you to get back out there the next day—which is important for consistency if you’re trying to complete a running program like our United States of Running 5k or 10k plans.
To keep your mid-run mojo going through the cool down, try this tip: Don’t switch off your music as soon as you hit your mileage goal. Keep the tunes pumping, and keep your hands free to really sink into your stretches with a pair of Bose Frames Tempo shades (sunglasses that double as headphones—seriously).
Now for the stretching specifics: Copeland created a seven-minute (one minute per move) stretching routine for runners that especially focuses on your lower body. “Whether you do all seven moves or just a few at a time, it’s really important that you get a good stretch in after you run,” Copeland says. The trainer has spoken.
Watch the video above for Copeland’s stretching routine for runners, and get the details on each move below.
1. Butterfly Stretch
This classic stretch is Copeland’s go-to after a run to help open up her hips. Focus on distributing equal weight on both sit bones and relaxing your head toward the ground as you hold for one minute.
2. Hamstring Stretch
Do double-duty: Reach your opposite arm overhead and lean toward your extended leg, so you’re not just stretching your hamstring, but your side as well. Hold for 30 seconds on one side, then repeat on the other.
3. Hip Flexor Stretch
Start in a low lunge on your right side, and extend forward (it’s okay to extend your knee past your ankle) until you feel the stretch in your left hip flexor. For more of a chest opener, bring both hands above your head. After 30 seconds, switch sides.
4. Half-Knee Hamstring Stretch
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Remain in a low lunge and shift your hips backward, stretching your front hamstring. Breathe slowly in and out, and with each exhale, try to stretch a little bit deeper. Switch sides after 30 seconds.
5. Lying Side Twist
Lie down on your back, hug both knees into your chest, and slowly twist your legs to one side while you look in the opposite direction. Too much pressure? Try placing a yoga block between your knees. After 30 seconds, slowly bring your knees through center to switch sides.
6. Figure Four Stretch
This basic move stretches out your hips, hamstrings, and glutes—all muscles that tend to tighten up when you run. Make sure to flex your top foot to protect your knee, and stay tall and lifted in your chest.
7. Forward Fold
What better way to end a stretching sesh than a one-minute forward fold? Distribute your weight evenly through all four corners of your feet, hold opposite elbows, and breathe. Now feel free to lie down in savasana for as long as you need.
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Thanks to innovations in health and wellness tech, you don’t have to book an expensive lymphatic drainage massage to give your system a boost. Dry brushes, gua sha tools, foam rollers—they’re all readily available and more accessible than the cost of manual lymph work. And now, apparently, we can add “lymphatic drainage onesie” to the list of recovery tools out there that can potentially give your lymph nodes some love.
bioregulator medical expert at the BioMed Center in Scottsdale
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I was skeptical when I first heard about Heat Healer’s Activated Lymphatic Onesie ($200), a one-piece jumpsuit that claims to reduce bloating, improve recovery, and increase circulation just by wearing it. It sounded too good to be true. But as someone training for a 10k and traveling frequently for work, I decided to try it for 30 days—couldn’t hurt, right?
The timing was spot on—I was about to head to Mexico City for Marriott’s Masters of the Craft, a culinary competition where I’d be eating and drinking my days away watching a cook-off between Marriott’s top talent. If there was ever a time to test a garment promising to reduce bloating and improve recovery, this was it.
About the Heat Healer Activated Lymphatic Onesie
Heat Healer’s Activated Lymphatic Onesie is effectively a compression suit that amplifies your body’s natural detox system. Using what the brand calls “Antigravity Technology,” this onesie combines strategic compression and raised fabric patterns to stimulate lymphatic flow, helping your system clear excess fluid and waste while boosting circulation and oxygenation. Think of it as a wearable self-care tool for optimizing your body’s drainage network.
“Moving lymph allows your cells to breathe ‘freely’ and is akin to doing a biological oil change,” explains Jeoff Drobot, NMD, a bioregulator medical expert in Scottsdale. He adds we filter about 5 liters of lymph daily—equivalent to our total blood volume. When this system isn’t flowing efficiently, it can leave us feeling bloated, fatigued, and sluggish. However, with proper stimulation, like that provided by lymphatic drainage techniques (or in this case, the Activated Lymphatic Onesie), people often report improved energy levels, digestion, and even better sleep.
“Lymphatic onesies can be helpful after workouts to support recovery, reduce muscle soreness, and minimize swelling,” says Carrie Riley, lymphatic massage specialist and founder of Cincinnati Massage for Mental Health. “They’re also a great option for long flights, as they can help counteract fluid retention and improve circulation during extended periods of sitting. The same is also true for someone with long hours at a desk job.”
My review
What I love
Feeling better just by wearing a jumpsuit sounded great, but could it really deliver on its claims? I was determined to find out.
I can confirm that the onesie—a short-sleeved jumpsuit with leggings—provided immediate relief, starting from the very first wear; my body felt light and floaty as if I’d somehow shed fatigue buried in my bones. During my time in Mexico City, where I sampled everything from tequila to Michelin-star tacos, the onesie was a lifesaver. Between the elevation and rich meals, my body was working overtime, but slipping this suit over my skin back at my hotel brought me a sense of recovery I didn’t expect.
Photo: Author
Its benefits were even more apparent after an especially enthusiastic evening at Handshake Speakeasy (currently ranked as the World’s Best Bar). Normally, cocktails leave me bloated and shaky the next day. But, waking up in the middle of the night with the sense of an oncoming hangover, I crawled into the onesie and collapsed back into bed, hoping for the best. By morning, I was shocked by how much better I felt—so much so that I even took a class at a local fitness studio. During my 10K training, it became an essential part of my recovery routine, easing post-run fatigue and helping me bounce back faster—I like to think that it helped me hit my personal record on race day.
I found the onesie was also a game-changer for long flights. While bathroom breaks were challenging (airplane gymnastics, anyone?), its ability to counter travel-related gastro-stress made them worth it. Over 30 days, I wore it on eight flights and experienced a level of comfort I’ve never had before. It helps that the onesie is fashionable and easy to pair with sweats or oversized button-downs. While Dr. Drobot says that the lymphatic onesies such as Heat Healer’s pale in comparison to manual lymphatic drainage from a highly-trained practitioner, I appreciated that I could take it on the go with me.
What I don’t love
Getting into the onesie requires dedication, especially that first time. I followed the recommendation to size down, and although it wasn’t as tight as shapewear, I still performed an interpretive dance just to shimmy it on. Once it was on, the effort felt worth it, but the process was still tedious.
As mentioned, bathroom breaks presented another challenge, only from a logistics standpoint. Wrestling with the onesie in an airplane bathroom felt like an Olympic event. But as soon as I stepped out of the stall and felt its effects, I forgot the inconvenience.
Final thoughts
After 30 days of testing—from excessive evenings in Mexico City to 10K training and long-haul flights—I’m convinced it’s worth a spot in your recovery routine. While it’s not a miracle solution, the lymphatic onesie supported me through bloating, recovery, and even hangovers.
Riley offers some perspective for anyone considering a lymphatic drainage onesie, “Think of the onesie as a complementary tool rather than a replacement for professional care.” That said, while lymphatic drainage has anecdotal support and some research backing, the science around wearable tools like this isn’t yet conclusive. As always, consult your doctor before trying new wellness products, especially if you have any underlying health conditions or concerns. In the meantime, while I don’t foresee myself wearing my onesie every day, I will definitely be pulling it out on days I need a little pick-me-up.
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