Running is a popular sport that requires minimal equipment and facilities, and the duration of the exercise is flexible. However, it is necessary to stretch after running in order to relax the muscles that may have become tense due to running. So how should we stretch after running?
Calf Stretch
The calves bear a lot of pressure during running, so it is important to stretch and relax the calf muscles after running. Here's how to do it: Stand facing a wall with your arms apart. Keep your legs apart, with one leg in front and the other leg behind. Bend the front leg and keep the back leg straight. Both feet should be pointing forward. Place your heel on the ground and feel a stretch in your calf muscles. Hold this position for 15-30 seconds and then switch legs.
Hamstring Stretch
The hamstrings are the muscles at the back of the thigh and are used a lot during running, so it is important to stretch them after a run. Here's how to do it: Cross your legs and keep your feet close together. Bend forward with your knees straight. Try to touch your feet with your hands or bring your body closer to your legs. Hold this position for 15-30 seconds and then switch legs.
Hip Flexor Stretch
The hip flexor muscles provide power for lifting the legs during running, so it is important to stretch these muscles after running. Here's how to do it: Stand with one leg in front and the other leg behind. Keep both feet pointing forward and your body upright. Press your hands against your thigh and move your hips forward until you feel a stretch in the front of your hip and the upper thigh of the back leg. Hold this position for 15-30 seconds and then switch legs.
Quadriceps Stretch
The quadriceps are the muscles at the front of the thigh and are used a lot during running. It is important to stretch and relax them after running. Here's how to do it: Stand upright and lift your left foot behind you. Hold your left foot with your left hand and try to bring it as close to your buttocks as possible. You should feel a stretch in your quadriceps. Hold this position for 15-30 seconds and then switch legs.
Inner Thigh and Groin Stretch
This stretch, also known as the butterfly stretch, helps to stretch and relax the muscles on the inside of the thigh. Here's how to do it: Sit down with your knees bent and the soles of your feet together in front of your body. Try to bring your feet as close to your groin as possible, and if possible, lean forward (be careful not to overdo it) and hold this position for 15-30 seconds.
Triceps Stretch
The triceps are the muscles on the outside of the upper arm, and since the upper body is also involved in running, it is necessary to stretch the arms as well. Here's how to do it: Extend your left arm to the right side of your body. Use your right hand to press the left elbow as close to your right shoulder as possible. Hold this position for 15-30 seconds and then switch arms.
Benefits of Stretching After Running
1. Stretching exercises help to prevent sports injuries and promote the rapid elimination of lactic acid produced during exercise, reducing its acidic stimulation on the muscles and alleviating muscle soreness.
2. It enhances the effectiveness of fitness training by stretching the muscle fascia and increasing the muscle's dimensional capacity.
3. Stretching exercises improve body flexibility, increase the range of motion of muscles, and make fitness movements more standardized. Systematic stretching training can lengthen muscles and tendons, improve body shape, and increase flexibility and coordination.
4. It helps relax the body and improve blood circulation, providing nutrients to the target muscles. It also helps to relax tense muscles after exercise and prevent muscle stiffness and blood accumulation in the muscles.
