Have you ever done an intense workout, and then forgotten to do stretches afterward?
Everyone knows that it’s important to stretch or cool down after a run, just like everyone knows you should eat at least five servings of vegetables and fruits in a day. But knowing something and doing it are different.
Many runners just want to take off their runners and hit the shower as soon as they finish, but the aftereffect is that your muscles get stiff and sometimes sore too.
Stretching post-run is good for many reasons, and here’s why!
1. Increases blood flow to muscle: It relieves the tightness intense exercises cause in muscle and stretching it out helps increase healing blood flow to help repair damaged muscle faster.
2. Improves Flexibility: Even the least flexible people benefit from stretching exercise. It helps to increase flexibility and the range of motion in inflexible muscles.
3. Calm & Relieve Tension: Stress causes tension and tension are often carried in your muscle. So give your muscle and mind some relief with gentle stretching to increase blood flow. You will feel recharged before you know it.
Image via : Self
Post-run is a great time to stretch because your muscles will be warmed up. These stretches target particular areas that frequently get tight during and after runs. Make it part of your post-run routine to help improve your flexibility, comfort, and performance.
1. Hamstring
The hamstring stretch is great for runners, and it’s easier on your back than bending-over stretch.
Here’s what you should do, lie on your back with your legs extended and back straight, bend your left knee and keep your left leg extended on the floor, slowly straighten your right knee, grabbing the back of your leg with both hands and gently pull your right leg towards you for 20-30 second and repeat on the left side.
2. Quad
The quadriceps muscle works the hardest when you run, so it’s important to stretch it out.
Here’s what to do: stand up straight, lift the foot of your cramping leg up behind you and grab your foot with your hand, pull your heel gently toward your butt, feeling a stretch on your quad, and hold the stretch for 15-30 seconds and repeat on the other leg.
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3. Calf
The best way to stretch out your calves is with a flight of stairs or an exercise step. Simply stretching it can help prevent shin splints.
4. Low Lunge
This is a great way to stretch your hip flexor muscle. Simply, step into a lunge position, keep your toes pointed forward and your upper torso straight, press your hips with your hands, and extend the hips forward till you feel a stretch from the front of your hip and top of your thigh.
Image via : lifehack
5. IT Band
A common area of tightness for many runners is the iliotibial band (ITB), a tendinous and fascial band that starts at the hip and down to your knee.
Here’s how you can stretch it, in an upright position, cross your right leg behind your left, lean slightly forward and to your left side until you feel a stretch on the outside of your right leg. Raise your right hand over your head and extend it to your left side. Hold for 30 seconds and repeat with your left leg.
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