Sundays Run Days. Whether it’s a training run or now a virtually-scheduled raced, more and more people are lacing up their shoes and hitting the streets.
Running is a great form of exercise. It engages the lower body - quads, hip flexors, hamstrings, glutes and calf muscles, as well as the core. Not to mention, it gets you outdoors breathing in the fresh air and exposed to Vitamin D.
But what about after your run? Stretch. According to Heathline.com, exercise can shorten a person’s muscles, decreasing mobility over time. Stretching keeps the muscles in the body flexible. Plus a post-run is a great time to stretch because your muscles will be warmed up.
(Note: these stretches can be performed after a workout. There is not time restriction on when to stretch.)
The stretches below target those muscles used during a run and frequently get tight during and after a run. Making stretching a part of your post-run or workout routine will help improve your flexibility and possibly performance.
· Hamstrings (back of the leg) - Lay on your back. Extend one leg to the ceiling and place the opposite on the floor. Increase the stretch by gently pulling the leg close to the body and/or extending the bottom. Tip: use a towel to pull the leg closer to you. This will allow the shoulders and neck to relax focusing on the floor body.
· Quadriceps (front of the leg)
While standing, you can hold onto a chair or wall for added balance, lift your foot bringing the heel towards the butt. Grab the laces. Gently pull the heel into the butt with the knee pointing down towards the ground.
· Glutes (butt muscles)
Hurdler Stretch – Sit on the floor. Bend both knees to 90-degrees, one in front of the body and one behind. Increase the stretch by leaning forward. Increase the stretch even more by bring the opposite elbow towards the opposite knee. Breathe in and deepen the stretch.
· Hip Flexor (front of the hips) Come into a low lunge with both knees on the floor. Place one hand on the floor and the other on the knee, bringing the upper body over the front thigh. Lengthen the back leg and gently press the hips towards the floor.
· IT Band or the Iliotibial Band (a tendinous/fascial band that starts at the hip and goes down to your knee). While standing, cross one leg behind the other. Lean to one side, pressing the hips towards the opposite direction. Be sure to lift the chest to prevent arching of the back and further intensify the stretch.
· Lower back release Drop both knees to the side and extend the arms out from the shoulders. Place both shoulders on the floor and breathe. Release the lower back. For more, gently place pressure on the top leg with the opposite hand.
It’s also important to stretch the Upper Body. Why? because we use our upper body when we run. The core braces to keep us upright and assists in our legs lifting. Our arms move slightly and helps to keep us balanced. And, some of us tense our shoulders when running. These stretches include triceps, deltoids, upper/mid back, chest and lats.
Check out the new stretches posted on this site.
Comments