Stretching before and after running

Stretching

Warming up or stretching is one of the most important phases when deciding to perform any physical activity, to achieve better performance, avoid injuries, improve flexibility and to run this step is extremely essential and without this you would not be able to carry out the routine of running properly. Many times doubts grow when seeing runners, performing stretching or warm-up exercises before and after running, and the answer to this question is that both should be done, stretching before and after the training day is completed.

We have highlighted the important and necessary, not skipping the stretching step to train, this will help us improve fatigue, activate the joint, prepare the muscles for physical activity. To perform the warm-ups, it must be done slowly, smoothly but firmly, so that the joints gradually give way, we must never force the stretch, much less make sudden movements. The warm-up exercises should be brief and of a few minutes as a maximum of 15 minutes, so as not to exhaust ourselves and to perform at the maximum when running.

STRETCH BEFORE RUNNING

As we have mentioned in this article, it is essential to perform the previous running warm-up exercises, they are extremely important and cannot be overlooked in order to achieve good form and be able to run calmly. To start warming up, it is essential to perform exercises that greatly facilitate joint mobility throughout the body, one of the basic stretches is to make circles with your neck and give your head up and down, also with the ankles, supporting the tip of your foot on the ground, turning from one side to the other and repeating them with each foot. Another is doing repetitive circles to both sides with your hips, placing your hands on your hips. Perform shoulder circles, after warming up the hips.

STRETCH AFTER RUNNING

Last but not least, you should not forget for any reason to stop stretching after you finish running, stopping dry can be as damaging or more as skipping the warm-up. If we want to avoid aches and pains after running you should stretch and thus you will not feel overload, much less injuries, intense pain or discomfort, remember to stretch, arms, neck, legs, and make your hips and knees circular movements.

Benefits of stretching

Stretching makes our muscles more elastic, flexible and elongated , a more resistant fabric . In the same way, when we stretch, we help our organism to eliminate the endogenous toxins that are produced during exercise and to reduce the annoying symptoms that excess lactic acid causes us.

1. Your body fills with energy with every movement.

You start to feel the anxiety of exercising with each exercise.

2. Adrenaline is produced.

Watch the other runners pass while you stretch? It will surely make you want to reach them.

3. Increase your heart rate.

You start to get into the mood runner.

4. Helps minimize injuries.

You should do the exercises calmly and never stretch them until you feel pain.

5. Allows you to get moving.

Before you run and do your best, you should stretch your leg muscles for 30 seconds to get the best performance.

6. It is a moment of relaxation.

Your muscles will relax to start the action.

7. Helps reduce stress.

If you ran recently, your muscles should be a bit tense, by stretching them before running you can eliminate that feeling to prepare them for more intense exercise.

IMPORTANT: You should never forget to stretch after a workout . And that should be your main rule. Doing so has been shown to prevent injury by helping the muscle with less stress when running.