How to do running stretching exercises

Among the people you know, there must be many who like running. Running not only helps to exercise the body and enhance physical fitness, but also can prevent the occurrence of some diseases and maintain a good figure. You can actually do some stretching exercises before and after running to warm up and relax your body. So, how do you do stretching exercises while running? You can follow the following points.

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.

How to do stretching exercises while running? I have introduced some simple stretching exercises to you above. I hope you have some simple understanding of them. I also hope that every friend who likes running will pay attention to warm-up before running and stretching exercises after running. This will help the body's activities and relaxation, and prevent some unexpected things from happening during exercise.