How to stretch before and after running

As people's health awareness gradually improves, more and more people are joining the ranks of active exercise. Regardless of gender, age or status, moderate exercise is very beneficial to physical health. Everyone knows that you need to warm up before running. In fact, try to do some stretching exercises after running. So, how should you stretch before and after running? You can do it according to the following method.

1. Pull your legs back

Stand on one leg, fold the calf and thigh of the other leg, hold the ankle with the hand on the same side, pull the heel towards the buttocks, and point the knee backward and downward. The other hand can hold onto an aid or be raised sideways to maintain balance. The stretched front thigh muscles should feel stretched and sore. Hold for more than 30 seconds, then alternate legs.

2. Hurdles leg press

You can use railing-like objects to assist. Support one leg on the ground, stretch the leg and lift it forward, placing the foot flat on the support, and keep the knee joint as straight as possible. Lean your upper body forward towards your legs, hold your knees or ankles with your hands, or hold the railing for assistance. After holding for a few breaths, you can deepen the forward lean of your upper body until it reaches your maximum tolerance at that time. Keep your supporting leg straight at all times. There should be a sore and swollen feeling on the back of the stretched thigh. Hold for more than 30 seconds, then alternate legs.

3. Wall lunge

Stand about 30 cm away from the wall with your legs apart, arms apart and pressed against the wall; bend your front leg in a high lunge, straighten your back leg, and both feet forward; straighten your back leg or bend the knee and press forward without your heel leaving the ground; hold for 15 to 30 seconds when you feel a stretch in your calf muscles; alternate legs.

How to stretch before and after running? You can do some stretching exercises before and after running, which can prevent physical discomfort during and after exercise. Some people may stop immediately after exercise. In fact, you can stretch your body slightly after exercise, which can relieve physical discomfort after exercise.