Adding stretches after running to your routine can be a great way to increase flexibility and reduce muscle soreness. Stretching improves the range of motion in joints, which is important for runners who want to decrease their risk of injury and increase performance.
Types of stretches after running:
1- Yoga is a great way to stretch out your muscles after running! Pigeon Pose is one of the best stretches for runners who have knee pain. Runner’s Lunge and Tree pose are also great yoga pose that targets some common problem areas like the hips and lower back.
2- Short dynamic stretches like high knees and butt kicks are great to do after running. They help increase flexibility and mobility, while also warming up the body for more intense stretches like Lunges (mentioned above).
3- Side bends are another great stretch for runners because they can be done anywhere! To do them, stand with your feet shoulder-width apart and bend your body to the right. Hold for 10 seconds, then bend to the left. Repeat 5 times on each side.
4- The wall sit is another great exercise that works many of the muscles runners use while running. To do them, stand facing a wall with your feet hip-width apart and shift your weight onto your heels until you can’t stand anymore. Hold as long as you can!
Remember to stretch every day and listen to your body- don’t push it too hard if you’re feeling really sore or have an injury. Stretches are a great way to improve flexibility, decrease muscle pain, and unlock your lung capacity after running!
How often should I stretch after running?
You should try to stretch at least once a day! Adding stretching to your daily routine is an easy way to decrease muscle soreness, which in turn can help you get back out on the road faster after an injury. You don’t have to do all your stretches at once- just focus on 3 or 4 that target the biggest problem areas for you!
When should I stretch after running?
You should stretch at least once a day, so your schedule is really your own! You can do them immediately before or after you run, but try to space them out if you can- you don’t want to overdo it!
Benefits of stretches after running:
1- Stretches after running can help increase flexibility and reduce muscle soreness. Stretching improves the range of motion in joints, which is important for runners who want to decrease their risk of injury and increase performance. Yoga poses like Pigeon Pose (mentioned above) also help to relieve knee pain!
2- Backbends are also great stretches for runners. After running, your chest and lungs are open up after breathing hard during exercise. Taking 10 minutes of stretching can help you unlock that new lung capacity!
Disadvantages of stretches after running
1- Stretches can be time-consuming! It’s easy to forget to stretch after you run unless you make it part of your daily routine.
2- If you’re hurting, stretching may not be the best idea. Stretches can help decrease muscle soreness but they can also increase muscle tightness if done incorrectly. So, if you have a major injury or are very sore from running, it’s best to take a break from stretching until you’ve healed up.
When it comes to getting the best stretches for runners, you want to focus on 3 or 4 exercises that target your biggest problem areas. You can do all of them at once or just a few and try to space them out during the day so they don’t become too time-consuming. Remember, if you’re struggling with an injury, take a break from stretching and wait until you’re feeling better before trying to do more!