What are some stretching exercises to do after running?

Among various fitness exercises, running is undoubtedly the most common exercise. So do you often do stretching exercises after running? Stretching exercises are mainly to help muscle recovery and relieve muscle soreness and fatigue. So what are the stretching exercises after running? Today I will mainly share with you some stretching exercises that we must know after running to make our body healthier.

1. Stretch your calves

The calves are under a lot of pressure when running, so the calf muscles need to be stretched and relaxed after running.

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 until you feel the muscles in the back of your calf being stretched. Keep them tense. Count to 10, relax, repeat 3 times, then switch to the other leg and do it 3 times.

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 without bending your knee. Tighten your buttocks and thigh muscles until your thigh is at a right angle to your body. Stop stretching, 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.

There are many stretching exercises after running. The ones recommended above are just a few types. Stretching exercises after each run can help us relax our body and mind, release our emotions, learn various skills and methods during exercise, and exercise in a targeted manner, which can help us have a healthy and strong body.