Stretching before any type of exercise has quite the amazing benefits for your body as you endure throughout your exercise. Many long-distance runners do not realize how utterly important it is to stretch before, as well after a long-distance run. Think of it within this type of format. You need to get your body accurately prepared for what is getting ready to occur. You will be pushing your body a little bit and for some of you, the push may be a little more extreme, so that’s why it’s so important to always stretch before and after a long-distance run. The preparation of your body is key in regards if you’re going to do well in your run. Today, we are going to be going over some top stretches for runners.
Understanding the Pre-and Post-Run Top Stretches for Runners
The pre-run stretch or stretches is a vital component that all runners, whether it be short or long-distance runners need to partake in. If your body isn’t amplified and loosened up before your run, especially a long-distance run, your body will tend to feel more as if it’s rather dry and you could even endure cramping inside the muscles of your legs during your run. A lot of people wouldn’t think tiny elements such as that could impact someone while running, but it absolutely can! Think of it within this type of format. If you start up a car that’s been sitting out in the cold for two months straight without the engine being warmed up and driven, how do you think that car will react? It’s the same element when you don’t stretch before a long-distance run. You must give your muscles proper upstart, literally before you start! Below in listing format, we are going to be going over some great pre-run stretches.
- Leg Swings: This should work as your pre-run stretch. What you will need to do in order to implement the perfect leg swing is to first, find something rather sturdy to brace yourself upon. You will just need to find something sturdy to hold onto, okay? Wonderful, so what you will need to do is to stand on one leg and then swing your other leg forward and back. Just make a swinging motion, kind of like the second hand on a clock, okay? It would be in best interest for you to swing each leg on a repetition of twenty times each. Remember, you will not want to overdo it before your long-distance run even begins. Please keep in mind that it’s quite important to activate all the muscles in the leg. Make sure you firmly focus on stretching your outer/inner thighs, hamstrings, hips, calves, as well your quadriceps!
- Walking Lunges: This should work as your pre-run stretch. What you will need to do is to first, take a large step forward with your right leg. You will then need to bend your knee until your thigh is parallel to the floor and make sure that your knee is aligned with your ankle. The next step you will need to implement is to push back upward while drawing your left foot exactly even with your right foot. Make sure you then step forward with your left foot. Keep in mind that you will definitely be able to feel a nice burn all throughout your upper thighs, as well the lower calf muscles! This type of stretching is amazing for long-distance runners because your whole leg will be stretching before the run! It’s so imperative to get limbered up! What I would personally recommend you do is a set of ten repetitions on each leg; adding up to twenty for the total stretching involvement.
- Keeling Hip Flexor and Hamstring: This should work as your post-run stretch. What you will need to do is from a kneeling position, you will need to plant your right foot on the ground in front of you, okay? Awesome! Now, what I need for you to do is to keep your leg bent at a 90-degree angle. Make sure you keep your knee and ankle perfectly aligned. Make sure your back is straight and press forward into your right hip while keeping your left knee pressed down on the ground. This will stretch your left hip, as well the right hamstring! If you desire to increase this type of stretch with your left hip flexors, you will need to squeeze and contract your glute muscles of your left hip.
- Standing Quad: This should work as your post-run stretch. Now, what you will need to do is to start by standing with both of your legs together. What you should do next is bend your left leg, which should bring your heel toward your butt. After you do this, you will need to grasp your left foot with your left hand. Make sure that you press your shoelaces into your hand, which does sound quite silly, I know, but this is essential. So, as you’re pressing your shoelaces into your hand, you will need to implement this in regards so that your leg will do the stretching instead of you pulling up with your hand!
- Standing Calf: This should work as your post-run stretch. What you will need to begin with first is stand to face a wall while placing your hands on the wall. This will need to be completed at chest level, okay? You will also need to have a small exercise ball in which you can place your right foot up against the wall. Make sure that your heel is touching the floor and what you will need to do next is to lean into the wall until you begin to feel a stretch in your calf muscles. You will need to make sure that when doing this type of stretch, try your best to keep your leg straight while implementing this stretch! You will be so surprised as to how much more relaxed and balanced your body will feel if you complete a pre-and post-run stretch!