Stretches for Runners: Benefits, Types, and Main Techniques – All forms of exercise, including running, make tense muscles. If you do not do something, your muscles will get tense over time. This can impede your performance and cause injury. If you are going to run, you should commit to a routine stretching. Now we will show you some stretches for your muscles.
Do you need to stretch before and after running?
Stretching before exercising and stretching afterwards may seem sensible, but there are some other unusual ways to improve your performance. They can be seen in the streets of towns and parks around the world, aggressively behaving their bodies on trees or supporting their feet on the bench.
It seems that most runners like to stretch out. But, whether stretching should be done before or after a run, it is still a warm debate among runners. Some runners believe that stretching is the best way to warm up the cold muscles, while others insist on stretching after those hot muscles provide the greatest benefit.
Benefits of stretches for runners.
Running may seem quite simple, but it’s actually very complex. This exercise requires the strength of its upper body and its durability as well as cardiovascular endurance and foot strength. Running remotely can put tension on your muscles and cause injuries. Over time, some muscles can become stronger and less flexible. Regular stretching can help prevent and reduce muscle aches, pains, and loss of flexibility.
The benefits of stretching for runners are great. These activities enhance physical performance and keep you safe. It also reduces muscle tension, improves coordination, and reduces the risk of lower back pain. Other key benefits include:
- Improved balance
- Increased circulation
- Increased neuromuscular coordination
- Lower risk of injury
- Increased movement efficiency
- Improved athletic performance
- Increased range of motion
- Greater flexibility
- Reduces muscle pain
- Increases supply blood and nutrients to muscle.
- Assists in correct posture
- Relaxes tense muscles
- Relieve stress
- Relieves back Pain
- Preparing muscles for use
- Helps keep remain flexible after exercise
- Helps prevent the onset of muscle pain
- Increase mobility
Main Technique for Stretching
Before stretching, there are five main techniques for stretching, namely:
- Stretching needs to be done gradually, for maximal results the stretching should be done for about 30 seconds.
- Don’t “bounce” while stretching. This is an easy mistake to do and can cause muscles to be attracted or ripped.
- Do not forget to concentrate on breathing while stretching and while exhaling.
- To avoid injury, do not stretch if you experience discomfort or muscle tension.
- Never stretch “cold” muscles. If you want to stretch out, you should warm up first for 10 minutes.
Types of Stretches for Runners
Lower Back
Lay down. Lift one leg, with bent knees. Hold the outer part of the knee with the opposite hand and draw the foot to the body. Let the back hit the floor. In each breath, lower the foot closer to the floor. You’ll feel it on your lower back and side. Hold, then do it on the other leg.
Hamstrings.
With your left calf hold, your legs and back straight, slowly squat your butt. Feel the stretch slowly spreading to the lower left thigh and behind the knee. Replace next to it and repeat.
Quads / Hip Flexors.
With the left knee bent completely, place your left leg behind with both hands. Lower your body until you feel a strong stretch on the left thigh and the front hips. Change legs and repeat.
External Hip Rotators.
Bend the left knee and turn the hip until it passes through your body, placing the left leg on the handle (with the seat easier).Stick out your butt and stretch out.
Other stretching techniques.
- Allow both hands on the wall and lift one leg. Stay straight. Repeat the same thing with the other legs.
- Lie down. Lift one leg parallel to the hip, hold on the back of the thigh. Repeat the same thing with the other legs.
- Stand with one leg pulled backward. Hold down the toe. Repeat the same thing with the other legs. In this stretching, make sure the body is still upright.
- Sit with your back facing the wall. Make sure the back position is as close as possible to the wall. Position both legs like cross-legged, just that the two parts of the soles of the feet meet each other.
- Drag one hand backwards. Position aligns with the head. Hold the elbow using the other hand, for 20-30 seconds. Repeat the same thing with the other hand.
Read also: Carpal Tunnel Stretches – 4 Stretches to Ease Your Pain.
Thank you very much for reading Stretches for Runners: Benefits, Types, and Main Techniques, hopefully useful.
