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JOIN NOWA good little stretching routine should be like brushing your teeth before going to bed. Implement it early, stick to it and it will reward you with a happy life.
During running you use the same muscles repeatedly and so they are getting stronger and tighter. In the meantime some other muscles that are used less will be getting weaker. With stretching, you reduce the stiffness of the strong muscles and strengthen the weaker muscles, ensuring a good muscle balance. The main benefits of stretching for runners are:
You will notice the benefits in your everyday life too. Flexed muscles open up your range of motion, where tight ones do the opposite. Imagine you are running, and suddenly there is a massive puddle in front of you. You can carry on running, bounce off, stretch those legs wide and fly over it or stretch your legs not so wide and land it in, or simply stop and walk around it and then start running again. You could do either of these, but guess which one is the most fun?
It is advisable to stretch after the run, when the muscles are warmed up and the joints are lubricated. A basic stretching routine will take around 10 minutes.
Get into the stretching position slowly, find the point where you feel the tightness and hold for 20-30 seconds (ideally 30). Some people are more flexible than others. Don't try to push the stretch as far as your friend, but instead be guided by your body. We are all unique. You should not feel any pain or discomfort when stretching.
And do not forget to do the stretching exercises on both sides.
When you finish your run, lie down on your back with your buttocks touching the wall, and put your legs up straight against the wall. You can also hold your arms up. This pose will reduce the build up of lactic acid in your limbs, and calm you down after the run.
Still on the floor, grab one foot with your hands and gently pull it towards your body, while keeping the leg stretched. If you find it hard, bend the 'resting' leg and put the foot on the floor. If you can't reach your foot, place a rubber band or a towel around it and stretch pulling on it.
Next, bend your legs and hug them and gently, pulling them to the chest. This will stretch your hamstring and lower back.
Push yourself up into a sitting position and put the soles of your feet together in front of you. Then place the elbows on the knees and slowly lean forward pushing the knees towards the floor.
The easiest way to get into this position is to stand on all fours - hands under the shoulders and knees under the hips. Tuck your toes in, lift your knees, and slowly straighten your legs, gently pushing your buttocks away from your arms. Breath deep looking at your knees. This will stretch your hamstrings, back and arms.
From here walk your hands towards your body, touch your toes and gently pull at them. Make sure your feet stay hip-width apart.
Roll yourself up. Knees together, bend the left leg, holding it at the foot with the left hand, and gently pull towards your buttocks. You can use your right hand for support (place it against the wall), but if you're balancing okay, hold the bent leg with both hands. Make sure you stand straight and don't lean forwards or sideways.
Stand straight, place one foot forward and lean against the wall. Then slowly bend your arms and keep bringing your body towards the wall. Hold your head up and keep your feet flat throughout the stretch.
To sum up the stretching set, interlace your hands above your head and stretch your shoulders, pushing the hands up away from your ears.
These are tips that we've found very useful and want to share with our customers. But we're not certified instructors. Always consult your specialist before beginning any exercise programme. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.
Colin CrookeJune 6, 2021 at 11:47pm
Hi there,I am a 62 year old male who is just starting to run, to lose weight plus stay fit.
My work schedule is 8-4:30 so when should I run before or after work .
Thanks
Colin J Crooke Reply
Adrian Tarit StottJune 24, 2021 at 11:32am
Hi Colin
Thanks for your note, great you have just started a routine. The time of day best to run is very individual and there is no right or wrong answer. Some runners absolutely feel that morning running is best and sets them up for the day. Others feel the same about the evening running as a great way to wind down after a day's work. Sometimes it depends on your own schedule and also how your own body reacts.
I would suggest experimenting with both and seeing how your day goes. In the morning, do factor in that although well-rested. you might be "running on empty" after a good night's sleep. Depending how long you are exercising a drink or small piece of fruit can stop you having an energy fade mid-run. Also to factor in time for breakfast before work, after a morning run, to also prevent energy fade mid-morning.
Adrian
ReplyCeriSeptember 15, 2016 at 2:51pm
Hi how long should I hold these stretches for and repeat how many times ? ReplyHelenaSeptember 19, 2016 at 2:14pm
Hi Ceri,for your muscles to get the most benefit, hold each stretch for 20-30 seconds. If you're particularly tight in some places, repeat the stretch there twice. I'd stretch after every run, and whenever your body tells you so. Happy running :) Reply
AyandaJune 29, 2013 at 10:13am
Thanks to you for all three - stretches, hip flexor exercise and grid use. They're all extremely useful. I've just realised how non effective my stretches have been! ReplyHelena LaczkoJuly 2, 2013 at 9:42am
Hi Ayanda! I'm pleased you're finding the posts useful. Happy running and stretching :) Reply