What are the stretching exercises for running?

We need to do relevant stretching exercises before and after running, which can help us prevent calf cramps and sprains. Before running, we should do some leg stretching, calf stretching and ligament stretching, so we recommend that everyone should do stretching exercises before and after running in their lives. Now let us learn about the stretching exercises for running.

1. Stretch your calves

Your calves bear a lot of pressure when running, so doing necessary stretching exercises after running is very helpful for relaxing the calf muscles.

①Spread your arms apart and press them against the wall. Spread your legs, one in front and the other behind, bend the front leg and straighten the back leg. Stretch both feet forward with your heels on the ground until you feel the calf muscles stretching. Hold for 15-30 seconds and then switch legs.

② Place your hands on the wall, keep your heels on the ground, straighten your legs, and feel your calves being stretched. Hold for 20 seconds and repeat.

③ Bend over and support your body with your arms and one leg (straight, toes on the ground). Bend the other leg in front of your body and relax it. Concentrate your body's center of gravity on the toes of the supporting foot. Push your heel backward and downward. You will feel the muscles in the back of your calf being stretched. Keep them tense for ten seconds, then switch to the other leg and repeat this movement.

2. Stretch your ligaments

The hamstrings, or leg tendons, are located at the back of the thigh, running from the pelvis to the calf. They are very easy to be injured, so stretching the hamstrings is also very important.

①Cross your legs, put your feet close together, bend over, and straighten your knees. Try touching your feet with your hands or pressing your body against your legs, hold for 15-30 seconds, then switch legs.

② Bring your chest closer to your knees, but don’t bend your knees. When you feel soreness in your leg ligaments and back, stop stretching, take two deep breaths, and slowly return to the starting position. Repeat the action 12 times.

③ Slowly pull up and straighten your left leg, trying not to bend your knee, so that the muscles in your buttocks and thighs will be tense. Stop stretching after the thigh is at a right angle to the body, take two deep breaths, and slowly return to the starting position.

3. Stretch your gluteal muscles

During running, part of the power to lift your legs comes from the strength of your hip flexors, so this part of the muscles also needs to be well stretched after running.

①Spread your legs, one in front and one behind. Point your feet forward, keep your body upright, press your thighs with your hands, and move your hips forward until you feel a stretch in the front of your hips and above your back thigh. Hold for 15-30 seconds, then switch legs.

② Support your body with your hands behind you and slowly slide your hips forward, hold for 20 seconds.

③ Place your hands behind your head, push your knees and hips to one side, hold for 20 seconds, then switch directions and repeat.

The above tells us in detail what stretching exercises to do before and after running. I hope you will pay attention to the stretching exercises before running. We all know that warm-up exercises are needed before any exercise, and we should not stop immediately after running, but should march in place to prevent cramps.