Stretches to do before and after running

How to stretch after a run. Performing stretching exercises after a run will help you cool down gradually and improve your flexibility. These stretches are best done after exercising, when your muscles are warm and more elastic. Breathe deeply and regularly during the stretches.

Aim to stretch to the point of feeling tightness or slight discomfort. The Best Stretches to Do Before Running 1.

Not only do walking lunges loosen up the major muscles used while running —. If you sit at a desk all day, you probably have tight hip flexors,. Side stitches are a common complaint among. Rotate your right leg until your knee is touching the ground in front of your left leg.

You should feel a stretch in your spine. Flexibility boosts performance, improves posture and reduces the chances of getting an injury. Gerald Smith investigates how and why you should stretch.

Check out all benefits of warming up before your run.

After running : A static stretching routine initiates the recovery process. Stretching as a cool-down relaxes your body and mind. This supports and speeds up your recovery post workout. The latest answer as to whether it’s advised to stretch before or after a run may surprise you.

While this topic has been hotly debate a physical therapist weighs in with the latest. This easy routine will help you boost flexibility. Do it right after your workout, when your muscles are still warm.

Loop a strap around your right foot. Gently pull your leg toward the ceiling until you feel a light stretch. Hold for seconds, then switch sides. The ideal warm-up pre 5K–half marathon is to complete a short jog then add in 3–of these dynamic stretches before running (2–sets) before adding a few strides and jumping on the start line. Key Stretches for Runners.

Running makes your legs strong, tone and , unfortunately, tight. Every step you take forces those quads, hamstrings, calves, and hips to flex and extend over and over to propel you down the road. After many miles, those hardworking muscles and tendons can develop imbalances, scar tissue, and tension,.

Raise your right foot and bend your right knee in front of you while swinging your left arm forward as you would when running. From there, maintain the same lean as you quickly stretch your right leg behind you.

At the same time, swing your right arm forward and your left arm back. Return your knee in front of you and repeat with the other leg. 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. It’s almost like a reverse order of what you did in the warm up so going from faster work to slower work.

Stretches should be slower, flowing movements rather than trying to get the biggest stretch from the muscles. Try these exercises before and after your next run and see what happens. Comment below this post and let me know how you get on. Runners often overlook stretches , but they’re a necessary component to your body’s continued health. Pre-run stretches should consist of dynamic stretching, which involves light movement through an increasing range of motion.

Focus on the major muscle groups you’ll be using — quads, hamstrings, glutes, hip flexors and calves. Perform these five moves before you pound the pavement to warm up joints and muscles and to help prevent injury. Back in the day, coaches commonly recommended that runners loosen up before work-outs with static stretches like forward folds and side bends.

A bulk of recent research, however, suggests that this sort of stretching can actually impair performance. Static stretches like these are a good way to improve flexibility. Do them after your workout, when your muscles are warm and supple. At the Furman Institute of Running and Scientific Training. Stay Loose: Stretches for Runners Incorporate the Cool Running stretching routine into your workouts to reduce muscle soreness and prevent injury.

Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Typical post-run stretches include the hamstring stretch, quad stretch, calf stretch, low lunge stretch, IT band stretch, butterfly stretch, hip and back stretch, arms and abs stretch, and triceps stretch. Even though she is weaker, her performance will be improved.

Dr Kay, who was the lead author on one of the largest reviews on pre-performance stretching (PDF, 307kb) , believes the reduction in performance from pre-exercise stretching has been overstated.