To work out multiple muscles in the body, specifically those located in the legs, feet, and back, running or jogging is ideal. However, failing to stretch after running can result in stiff and aching muscles that hinder a person’s ability to reach their fitness objectives.
Stretching immediately after a run when the muscles are warm and maintaining each stretch for 10–30 seconds is recommended. It is also beneficial to concentrate on breathing during the stretching process.
If an individual experiences discomfort during a stretch, they must discontinue it promptly as stretches are not supposed to be painful. It is often feasible to adapt stretches to suit an individual’s flexibility level.
This article provides information on the best stretches for runners categorized according to muscle group.
1. The knee hug
Lower back pain affects as much as 80% of individuals in their adult years, as reported by the National Institute of Neurological Disorders and Stroke.
Back problems can arise due to heavy lifting, prolonged sitting, as well as insufficient recuperation after running.
By performing the knee hug, one can extend their back muscles and alleviate stress.
Perform this stretching exercise:
- Lie down on a mat with the back flat on the floor.
- Slowly bend the knees and bring them in close to the chest.
- Grasp the shins, pulling them in gently, and hold for 30 seconds.
- Slowly lower the legs back down to the floor.
2. Child’s Pose
Child’s Pose is an exercise that elongates the muscles in the posterior of the torso and the deltoids. To accomplish Child’s Pose:
- Kneel on a mat with the toes pointed behind the body and the buttocks resting on the back of the feet.
- Bend forward at the waist and slowly lower the chest down to the knees.
- Stretch the arms above the head. The hands should be flat on the mat, and the elbows should be straight.
- Gently reach forward and hold for 30 seconds.
- Bring the arms back in and slowly sit up.
3. Kneeling hip flexor stretch
Hip flexors refer to a cluster of muscles situated in the junction between the hips and the thighs. When contracted, they may lead to discomfort in the lower back and hip region, particularly in runners.
Tight hips can obstruct a runner’s advancement since they aid in lifting the legs. Prolonged sitting in a vehicle or at a desk can additionally add to tightness in the hip flexors.
To execute a hip flexor stretch while kneeling, adhere to these guidelines:
- From a standing position, slide the right foot behind the body and drop down to the right knee.
- Rest both hands on the left knee.
- Gently lean the body forward and straighten the right hip.
- Hold for 30 seconds.
- Pull the right foot back in toward the body and stand up. Switch legs and repeat.
4. Standing quad stretch
The muscles located in the front of the thigh, also known as the quadriceps or “quads,” can become tight due to activities like running or biking in the absence of adequate stretching.
Tightness and tension in these muscles can lead to misalignments in the hips and back, ultimately manifesting as pain. Additionally, the quadriceps offer support to the knees; if they are sufficiently strong and flexible, knee pain can be alleviated.
A standing quad stretch can be performed by following these steps:
- Stand up straight with the feet hip-width apart. If necessary, put the left hand on a wall or sturdy object for balance.
- Bend the right knee and bring the right foot up behind the body toward the buttocks.
- Grab the right foot with the right hand.
- Keep the right knee pointed toward the floor and gently push the hips forward very slightly, keeping the knees and thighs together.
- Hold for 30 seconds and then switch legs.
The Benefits of Stretching for Runners
Engaging in stretching prior to exercise is advantageous for your muscles. Incorporating stretches at the beginning of a workout enables the muscles to gear up and contract. The absence of a warm-up before engaging in activities like running or exercise elevates the probability of experiencing muscle soreness and ultimately, encountering injuries. Stretching possesses various merits that benefit both the body and mind, comprising of amplified flexibility, enhanced stance, and lowered emotional stress.
Stretching and Flexibility for Runners
Flexibility can be enhanced by frequently engaging in stretching exercises. Flexibility refers to the extent of motion that joints can achieve, based on the movement of muscles, tendons, and ligaments. Consistent stretching activities can result in increased flexibility of these body parts. Over time, individuals can stretch further as their muscles and connective tissues become more flexible. Initially, muscles and joints may feel tight and have a restricted range of motion when beginning a stretching routine. However, gently holding a muscle just beyond its typical length with regular stretching can lead to improved flexibility.
There are added advantages of stretching for the body. Regular stretching can enhance posture by fortifying and correctly positioning upper body muscles. Getting muscles ready for exercise reduces the probability of injury. By stretching, muscles become warm and prepared to move, thus lessening the likelihood of injury. Furthermore, stretching boosts blood flow to muscles, providing nutrients throughout the body. The increased blood supply to muscles can help alleviate soreness after exercising.
Stretching can provide significant advantages to the mind as well. Muscles tend to tighten in response to stressors, causing stress. Regular stretching can ease muscle tension, which can assist with stress management. After stretching, many individuals feel rejuvenated and more alert. The mental respite attained from stretching frequently aids in reestablishing a relaxed state of mind.
When stretching, it’s important to avoid pain. It’s normal to experience some discomfort as you stretch your muscles beyond their natural limits, but don’t push yourself to the point of feeling pain. As you stretch, pay attention to your breathing. Inhale and exhale deeply and rhythmically while you stretch your muscles. You may find that you can increase the stretch gradually as you hold it. Inhale deeply, then stretch a little bit more with each exhale. Spend about a minute on each stretch using this technique.
Stretching is advantageous for runners as it lowers the risk of injury if done before the run as the muscles will be ready for movement. Moreover, it reduces soreness post-run. The perfect warm-up will comprise of dynamic movements to engage the quads, hamstrings, and hip flexors and increase blood flow. Aiming for ten minutes of leg swings, squats, lunges, butt kicks, jumping jacks, and high knees is ideal. After this, you can move directly into running, without the need for static stretching as it can actually be harmful by overstretching the muscles. Post-run, gradually cool down with a slow jog or walk until the heart rate has come down and proceed with dynamic stretches like deep lunges and squats. While stretching, be aware of how your muscles feel. If there is tightness in particular areas, concentrate on loosening those muscle groups to increase your range of motion and reduce pain. Additionally, perform static stretches focusing on areas such as quads and hamstrings; hold them for around one minute without bouncing, which could cause muscle fibers to tear.
