What are some stretching exercises before and after running?

When we run, we must first do warm-up exercises, such as aerobics, calf stretching, and ligament stretching. This is good for promoting blood circulation and helps us prevent symptoms of cramps in hands and feet. After running, we should do stretching exercises instead of stopping immediately. We can run in place or do latissimus dorsi stretching exercises, which will also help improve the quality of exercise.

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. Spread 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. Put your hands on the wall, keep your heels on the ground, straighten your legs, feel your calves being stretched, hold for 20 seconds and repeat.

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. Cross your legs, put your feet 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. Slowly pull up your straight left leg, and try not to bend your knee, so that the muscles in your buttocks and thighs will be tense. Stop stretching when your thigh is at a right angle to your 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. Spread 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.

4. Stretch your knees

Use your hands to push your knees down and hold for 20 seconds. Support yourself with your right hand, twist your waist and press your left elbow toward your right knee, feel the outside of your right leg being stretched, and feel the left side of your waist muscles being stretched, hold for 20 seconds and repeat.

Based on this article’s introduction to stretching exercises before and after running, I believe you all know that stretching exercises before and after running are very helpful to our physical health. Generally, stretching exercises before running help us promote the activity of muscles and bones and help us adapt to exercise in advance, while stretching after exercise can relieve muscle strain, etc.