3. Your heart rate is still probably jacked, and your muscles need to be eased back into a relaxed state. THE 5 BEST STRETCHES FOR AFTER RUNNING 1. To prevent injury and hasten recovery, perform dynamic stretches before you pound the pavement, and do static stretches after your run, when your muscles are pliable. Stretching after your work out is beneficial because your muscles are already warmed up and you can gain flexibility by holding the stretches for 30 seconds. Gently pull your right leg up toward the ceiling then toward your chest until you feel a light stretch along the back. What you should pay special attention to when stretching As with any exercise, the same applies to stretching: Be aware of what exactly the exercise is supposed to achieve, take your time and make sure it is done correctly. It is helpful to focus on breathing in and out throughout the stretch. Always stretch after your run. “A warmed-up muscle will not only better endure the stretching, but it will have the ability to sustain longer lasting results.” You should feel the stretch in the calf of the leg dropping the heel. Hold 30 to 60 seconds, then switch sides. Your quadriceps (front thighs) are powerful muscles that work hard when you're running, so it's important that you stretch them. Running can tighten this area by shortening muscles, so stretch it after running to counteract that. Aim to stretch to the point of feeling tightness or slight discomfort. Is It Better to Stretch Before or After Running? Standing inside thigh stretch. Just running and never stretching is taking a risk and slowing down recovery. 4. Here’s the cooldown routine: Easy jog or walk — 5 to 10 minutes 5. Not so fast. 3. Step into a lunge position.2. Stretches after running After you’ve finished your run, your muscles are full of lactic acid. Post-run: Warm, sweaty, more mobile, you’re able to take longer, deeper breaths Ready to run? You can also touch your toes to stretch your hamstrings. Make sure you don't bounce during the stretch. Lift your right leg and cross it over your left leg, which should stay straight. 2. So, what do I do before my run? Is It Better to Stretch Before or After Running? Regular stretching helps improve flexibility, increases range of motion and reduces the risk of injury caused by lesions of the connective tissue. Stretch every muscle to its greatest range of motion, but do not overdo it. Stretching after a workout doesn’t have to take long, and you can find shortcuts by stretching several muscles groups at once. And it gives you a chance to strengthen some important running muscles. Lean forward slowly and press your knees down to the ground. At the Furman Institute of Running and Scientific Training (FIRST) in Greenville, South Carolina, we hear from runners who want to get faster, from those who simply want to enjoy the sport for life, and from those who’ve given up on running entirely. In addition to stretching major muscle groups of the lower body, many runners will benefit from working on some low back mobility as part of their stretching after running. 4. An ideal stretching sequence should last 10 to 15 minutes of static exercises. 5. Buttock stretch – hold for 10 to 15 seconds. 1. While in an upright position, cross your right leg behind your left. After running the main purpose is to reduce residual tension in the muscle, therefore you should not stretch dynamically. You round the final turn, glance at your watch and realize you just set a new personal record. Dynamic quad stretch. Hold for 30 seconds and switch legs. Hold for 30 seconds and then repeat with your left leg. How to: Take a small, controlled step forward. Stretching after a run helps with regeneration and keeps the fasciae supple. Before I go into some of the stretches, it’s worth noting that the benefits of a … “Stretching after a run can help enhance your range-of-motion,” says Chris Wolfe, a RRCA certified running coach and director of STAR Physical Therapy, in Nashville, Tennessee. “Stretching after a run can help enhance your range-of-motion,” says Chris Wolfe, a RRCA certified running coach and director of STAR Physical Therapy, in Nashville, Tennessee. You’ll thank us when you feel better post-jog…and run smoother (and faster!). Position yourself so that the ball of your foot and your toes are on the edge of the step. 2. To prevent injury and hasten recovery, perform dynamic stretches before you pound the pavement, and do static stretches after your run, when your muscles are pliable. 3. We may earn commission if you buy from a link. Low Lunge Stretch. Hold for 30 to 60 seconds, then repeat with the opposite side. Keep chest lifted and hips forward. For each of the following stretches, try holding them for a minimum of 30 seconds: Stand straight (don't lean forward), lift the foot of your cramping leg up behind you, and grab your foot with your hand on that side. How to use this list: Perform the stretches below immediately following a run or workout. 4. Keep your toes pointed forward and your upper torso straight. You walk into your apartment, grab a bottle of water and jump into the shower. Something is missing here — you forgot to stretch! Pre-run: Achy quads, hip flexors, and calf muscles, cold, stiff lower back, your breathing is shallow. For runners and other exercisers, stretching has been the subject of heated debate as of late. Stand with one foot planted firmly on the ground. In the book I am reading at the movement it advises you to complete a variety of running specific stretches. There are different types of stretches recommended for before or after your run: Before running: A short warm-up routine of dynamic stretching can help your muscles feel refreshed. The knee hug. Stand with your feet hip length apart. See more ideas about Yoga stretches, Yoga sequences, Yoga fitness. Raise your right hand over your head and extend it to your left side. a. Whilst the jogging is designed to lower your heart rate, the stretching is designed to focus on those areas of your body that need that extra TLC after a run. Thread hands behind your left thigh and gently pull your left thigh toward your torso. By now, you’ve probably realized how different your body feels before and after you run. But be careful not to overdo it. Your calf muscles work hard when you're running, so they'll need a good stretch when you're done. Now that we’ve clarified why stretches after running are beneficial for performance, injury prevention, and soreness reduction, here are 7 runners stretches for the major muscle groups involved in running. Is there any point or is it a good idea. Hold for 15 to 30 seconds, then switch sides. [These Standing Prerun Stretches Make Warming Up Easier Than Ever]. However, we are doing a disservice to our body by just running […] Here's what to do: 1. Nov 28, 2017 - Best stretches to do after running or working out. This move is perfect for stretching your arms and obliques, or side abdominals. Stop! New to running? 7 Stretches After Running To Benefit Performance and Flexibility Running is a pure expression of human movement. There are different types of stretches recommended for before or after your run: Before running: A short warm-up routine of dynamic stretching can help your muscles feel refreshed. Take a second to untie your shoes — it’ll give your feet a chance to breathe, and it will take away the temptation to start running again or skip this part of the cool down altogether.. Plus, it feels good! Stretches For Runners: When and How You Stretch Matters. Here's what to do: 1. Kneel on your left knee, with your right foot in front of your body so knee and ankle form 90-degree angles. These gluteal stretch variations don’t just target the glutes, but also deeper … Stretch your arms above your head, dropping your shoulders away from your ears. You can use right hand to press right knee down for a deeper stretch. By doing these cooldown exercises, you’ll be able to avoid unnecessary pain. Gear-obsessed editors choose every product we review. Standing quad stretch. 9 Probiotic-Rich Foods for Better Digestion, Smart Home Gym Options That Make Exercise More Fun, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.