Stretching is probably one of the most vital activities that should be done in the course of the day, however for some reason; most people do not do this. These people lose the benefits of stretching, which can then lead to injuries and also unfavorable body mechanics. With all the numerous benefits and advantages of stretching with respect to the minimal time it takes, everybody on daily basis should stretching out. General flexibility is very important for runners. Running in a relaxed state will be the solution to help you run faster. You should do some stretching to increase and maintain flexibility. A warm up is the most important thing prior to commencing the exercise. Dynamic stretching is recommended prior to starting and then static stretching is recommended after a run.
Here are some examples of stretches you can consider.
Before you run
Do one or two dynamic stretches before your run to show your whole body is ready.
After running
Finish each workout with a few simple static stretches. Warm water definitely makes stretching easier if you use a hot tub. Stretching at different time intervals of the day is another option.
The way to stretch
You can find numerous stretching exercises to help you relax your muscles. There are already posts about them. If you attend almost any road race, you’re likely to see runners stretching before running. Here are some of them.
Hang ten
Stand with your arms along your body. Keeping your legs straight, lean forward, and reach your hands toward your feet. Wait and try again. Don’t feel like you have to touch your toes. Your ability to do this depends on your leg length and flexibility relative to your upper body. This is a great stretch to relax your upper body and stretch your hamstrings.
Attach to the wall: Stand facing the wall with your toes a few feet away from the wall. Place your palms on the wall, press your heels into the floor, and lean your hips forward to stretch your calf muscles. You can vary this particular exercise by extending one leg first and then the other, or moving your arms out to the side.
Heel Grab
Grab a wall with one hand and stand sideways for support. Using your other hand, reach fully down and grab your ankle, pulling your heel 1 foot backward. This is a great way to stretch your quads.
Butterfly
Sit on the floor with your back straight. Bring your legs together so your feet touch.
Your knees will point to either side. Grab your feet with both hands and push them outward, placing your hands on the inside of your thighs to increase the stretch. This can stretch the muscle groups surrounding the groin.
Whether the stretch stops or not, injuries are hard to prove. Stretching too hard or too rough can easily increase your risk of injury.
Many experts will remind you to hold each stretch for 15 to 30 to 60 seconds and repeat it a certain number of times. You don’t want to spend too much time stretching so you don’t run. However, a balanced exercise program includes flexibility exercises. For certain injuries, stretching can speed up recovery. All runners should do frequent stretching programs.
* Contact Reach Physiotherapy for a list of references used for this blog content.
