is essential in injury prevention. A good exercise routine or sports practice requires warming up prior to the session and ending with stretching to promote a speedy recovery after physical exercise.
With these movements, lactic acid is reabsorbed more quickly and the possibility of the dreaded soreness appearing in subsequent workouts
is limited. We show you in detail what are the benefits of stretching and how to stretch after running
Why do you have to stretch after running, what are the benefits associated with this habit?
Stretching only takes five to ten minutes after your running session. A correct routine of these movements promotes blood circulation and facilitates muscle recovery
. In turn, it reduces the sensation of pain and largely prevents the appearance of cramps, which especially affect the legs.
Another interesting aspect is that stretching promotes more flexibility, preventing the loss of this capacity
, and promotes a greater range of movement in the joints
. With a good, well-designed stretching routine, you'll find it easier to squat, reach, or squat.
How to stretch after running?
Stretching is making smooth and relaxed movements with the muscles, taking them beyond their resting position , at a moderate and progressive pace. The objective with this practice is to feel a sensation of muscle pull, but without forcing it, to facilitate the relationship of the different muscles.
A moderate tension with the position maintained for about 15 seconds is enough to generate these positive sensations. There should be no pain when stretching, just bearable pressure.
Rebounds, which were very popular years ago, are discouraged. The idea is not to force the total stretching capacity of the muscle, but rather to help it relax after practicing sports. These movements must be accompanied by breathing, inspiring when the muscles are stretched and expiring in the period of tension.
Stretching sessions should include all the muscle groups exercised, from head to toe or vice versa , without forgetting any of them and spending a reasonable amount of time on each of them.
The basic stretches for after a running session
It does not matter if you are an expert runner or you are just starting out in this sport. Whatever your level, stretching is always welcome. The key is to dedicate 10 or 15 minutes to this task once the sports session is over .
stretch calf and soleus
These muscles, those of the calves, are the ones that execute the impulse during the strides. The exercises to stretch the gastrocnemius and soleus are very varied, but the idea is to feel some moderate pressure in that area of the body without causing pain .
The quadriceps are very important because they support the femur, the longest bone in the body. To stretch these muscles, you have to hold your foot with your hand, placing your leg bent and holding your foot at hip level.
The hamstrings are three muscles located on the back of the thighs. The way to stretch them is to try to touch the tips of the feet with the fingers keeping the legs fully stretched and joined together. If you don't reach all the way to the balls of your feet, stretch your arms out to the furthest point you can reach.
Stretch the hips
The hips also participate when we run. The extension and flexion movements provide stability to the run, balance and rotation capacity . To stretch the hip muscles, there are several exercises that can be done comfortably in an upright position or while sitting on a mat.
Stretch lumbar and back
The area of the back causes problems in some runners and the reasons for these situations are poor running technique or sitting for many hours a day . After the running session it is highly recommended to stretch to reduce the sensation of pain and excess pressure on the vertebrae.
Post-run stretches are very beneficial as long as they are done correctly, with well-executed movements and with a sufficient level of pressure. The good design of the sports session, including stretching, is the key step to improve physical performance and gain physical and mental health.