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With the increasing number of running groups and the increasing number of people participating in running, many running enthusiasts have also realized the importance of scientific sports. Take the simplest post-run stretching as an example. Many people know the importance of stretching to the body, but they often don't know how to do it right.
When you're done running, your muscles aren't ready for intense, dynamic movements. We should choose slow static stretching to relax the body. Correct flexibility stretching after exercise can slow down delayed onset muscle soreness, and it is also the simplest and most effective way to quickly recover muscles. Stretching can also promote blood circulation, while at the same time can be fully relaxed.If you skip the stretching session directly, you will usually feel tight and sore leg muscles, and if you do not stretch for a long time, it will easily cause you some injuries. Today, the editor will introduce to you the most commonly used stretching and relaxation exercises after running~
What are some common stretching exercises?
- 1. Front thigh
You can use a wall or the back of a chair for balance while doing this. Stand with your back straight, shoulders back, and abs engaged. Standing with legs together, bend right knee back, bring right heel close to hip, grab right ankle or ball of foot, and shift weight to left leg. After holding for 15 to 20 seconds, return to the starting standing position and repeat the stretch with the other leg.
- 2. The back of the thigh
Before starting this movement, stand with your legs bent and knees bent into a half squat position. Then straighten your right leg forward, straighten your right knee, and place your right heel on the ground. Keeping your right knee straight, lean your back straight toward your right leg, aligning your ribcage with your knee. After holding for 15 to 20 seconds, return to the starting position and repeat the stretch with the other leg.
- 3. The back of the calf
Standing with your feet together, take a small step back with your left foot, bringing the toe of your left foot close to your right heel. Bend your knees as you slowly transfer most of your body weight to your left leg. Continue bending until you feel a moderate stretch in the left calf. Bend your knees to help you stretch your soleus better. After 15-20 seconds, switch legs and repeat the above action.
- 4. Hip muscles
Lie faceup on your back with your back against the mat and bend your knees. Retract and bend your right leg, placing your right ankle against the outside of your left knee, crossing your legs to form the number "4". Hold the left thigh with both hands, and gently and slowly pull the left thigh toward your upper body. You will feel the muscles in your buttocks are fully stretched. After 15-20 seconds, switch legs and repeat the above action.
- 5. Hip flexors
When practicing, use a lunge standing posture, with the left leg in front, the thigh and calf form a 90-degree angle, the sole of the left foot is on the ground, the right leg is kneeling on one knee, and the right toe is on the ground. Keep the left foot on the ground, the left calf is perpendicular to the ground, the pelvis is tilted forward, and perform lunge exercises slowly. Avoid arching your back throughout the process. You can also raise your hands overhead to promote a stretch in your abdominal muscles.
What should you pay attention to when stretching after running?
1. Stretch part
Running is a whole-body exercise that focuses on the lower limbs. Therefore, the lower limbs are the most important part of stretching. The main muscle groups of the lower limbs should be stretched in order to achieve relaxation, eliminate fatigue, and improve muscle elasticity more comprehensively. And if only some muscles are stretched, those parts that are not stretched may still be in an unrelaxed state, which will affect the overall performance of the muscles.
2. Stretch time
The duration of stretching is the core problem of stretching. If the stretching time is too short, the stretching effect cannot be achieved. Stretching for too long can easily lead to numbness and discomfort of the limbs. Calculated in this way, the best duration of stretching after running is about 15-20 minutes, which is the standard stretching. Anything shorter than 15 minutes is a sign of hasty stretching.
3. Tensile strength
Because after running, the muscles are tense and stiff. What you need to do at this time is to relax the muscles through stretching. If you stretch violently, the muscles will not only not relax during stretching, but will cause the muscles to further relax. nervous. Therefore, as long as the muscles have a stretching feeling when stretching, it is good enough, and the stretching should be completely controlled in the painless range.
4. Stretching times
After running, your muscles are in a stiff state, and a 30-second stretch can only slightly improve their tense state, so you need to perform multiple stretches to fully relax the muscles and promote the restoration of muscle fibers. Therefore, the effect and experience of stretching for 30 seconds each time and repeating it 3 times must be better than continuous stretching for 90 seconds.
When stretching after running, choose the appropriate intensity according to your own physical condition. Don’t force yourself to complete the movement when your muscles are abnormal, especially don’t insist on it when you feel pain. Do what you think is most comfortable.
In addition, during the stretching process, don't compete with yourself, and don't increase the strength or range of motion too quickly. The function of stretching is actually to relax and soothe the muscles of the body after exercise, not another fitness exercise process. Insisting on stretching exercises will improve your body flexibility and expand your joint range of motion.
During the running process, you can bring BP Smartwatch to monitor your running condition. In this way, after you finish running, you can better cooperate with stretching to relax yourself