What stretching exercises should you do after running?

Running is a way of fitness that many people choose. It not only strengthens the body, but also promotes blood circulation and enhances immunity. However, the body needs to do some stretching exercises after exercise to maximize the fitness effect. So how to do stretching exercises after running? What are the running skills and benefits of running? Let’s take a look.

Stretching the knees

1. Stretching the knees is also one of the important contents. Press the knees down with your hands and hold for 20 seconds.

2. Support your body with your right hand, twist your left elbow toward your right knee, and press your waist sideways. Your right leg will be stretched outward. Feel this feeling. The same goes for the muscles on the left side. The time is 20 seconds, and the action is repeated after the time is up.

3. Change your sitting posture to a standing posture, with your feet shoulder-width apart and your toes in a splayed position. Pay attention to straightening your legs.

Bend most of the body downward, touch the toes, sides of the feet, heels and other places with your hands to stretch the knees.

Stretching the abdomen

Stretching the abdomen is the last part of the stretching exercise after running. Change from standing to sitting, bend your knees, place the soles of your feet in front of your body, and try your best to Close to the groin, hold this action for about 15-30 seconds. Some people may be able to do this action easily.

If you can do it easily, try to lean your body forward to enhance the exercise effect, but you must also control the degree to avoid injuring your body. The time is also 15-30 seconds.

Stretching ligaments

1. Cross your legs, bend down and straighten your knees, try to touch your feet with your hands, or keep your body as close to your legs as possible, and maintain this action for 20 seconds, then switch legs and repeat.

2. Move the chest closer to the knees, but be careful that the knees should be kept straight and not bent. Then, the leg ligaments and back will feel sore, which is a reflection of the effect. After that, stop stretching, take two deep breaths, and slowly return the action to the starting position. After returning to the starting position, repeat 12 times.

3. Slowly pull up the straight left leg. Also note that the knee should be kept straight and not bent. At the same time, the muscles of the buttocks and thighs should also be tight. Only when the body and thighs are at right angles can the stretching be stopped. Then, take two deep breaths again to return the body to the state of the starting movement.

Stretching the calves

When running, the calf muscles need to bear a lot of pressure. After running, the calf muscles need to relax and stretch.

1. Separate your arms and press them against the wall. Separate your legs in front and back, bend forward and straight back. Then straighten both feet forward and place your back heels on the ground. During the process, you should pay attention to feel the stretching of the calf muscles to avoid excessive force and straining the muscles. Keep the time at about 15-39 seconds, and then switch legs to perform the above exercises.

2. Support the wall with both hands, keep your heels on the ground, and keep your legs straight. Keep this action for 20 seconds, feel the stretching of the calf muscles carefully, and repeat after the time is up.

3. Bend down, use both arms and one leg to support the body, keep the body balanced, bend the other leg in front of the body, keep relaxed, and focus the entire body's center of gravity on the supporting body. The toes of that foot.

At the same time, push your heels backward and downward to maintain tension, so that the muscles at the back of the calf are tightened, and experience this feeling carefully. Recite silently in your mind for 10 times and then relax, then repeat the above actions 3 times, then switch legs and do it again.

Stretching the gluteal muscles

1. Separate the legs in front and back, point the feet forward, and move the hips forward. However, the body should remain upright, and stretch the thighs with your hands. Press and you will feel a stretch in your buttocks and thighs. Keep this state for 30 seconds and then switch feet.

2. Slowly slide your hips forward, then support your hands back, and hold for 30 seconds.

3. This action is also maintained for about 20 seconds. Put your hands behind your head. At the same time, push your knees and hips to one side.

These are the stretching exercises you need to do after running. Stretching after running can amplify the effects of running and allow the body to get better exercise!

What are the correct running techniques?

It is easy to do this when running Get out of the zone and get some stress-free exercise that's great for your physical and mental health. No matter what the situation, excellent skills will be necessary to achieve success. Focusing on technique will lead to better performance and reduce the risk of common running injuries.

Lift your toes

Most running injuries are caused by running with your toes down. Try to keep your toes up and land on the middle arch of your foot. Work to bring your heels back and up under your hips. This will automatically correct the movement position so that the foot lands in an arched position when it lands.

Don’t take too long a step

Your feet should be under your hips, not in front of your body.

One way to avoid taking too long a step is to increase your cadence. Running at a faster cadence will prompt you to lift and drop your feet faster, making it harder to take long strides. Your feet should hit the ground about 170 to 180 times per minute.

Let the trunk also be fully exercised

Keep the abdominal muscles contracted when running with your feet elevated. Lift your head as far as possible away from your tailbone to tighten your muscles as much as possible and train your core as you run. Another option is to focus on raising your feet as you run, as if there is a rope pulling your hips forward.

Relax your fists

Keep your hands slightly bent, but do not clench your fists. Clenching a fist can cause tension in the forearms, which can interfere with normal shoulder movement. Also, don't tighten your fingers and slide them in the air. This may cause the arm to move in a circular motion instead of back and forth.

Keep your shoulders down and back.

There will be a tendency to shrug when you feel tired. Avoid this by keeping your shoulders down and back to keep your chest up. Additionally, your arms should be driven from your shoulders like a pendulum, so that your elbow bend angle remains stable.

Find the correct angle

Keep your elbow fixed at the correct angle (bent 90 degrees) and pull it closer to your body without letting your elbow flare out. Doing this will make your arm movements more efficient.

Look straight ahead

Keep your head up and your gaze fixed on the horizon to keep your legs elevated and straight as you run.

For healthy running, you should pay attention to the following four points: appropriate amount, time, pain issues and fitness.

1. Moderate amount

Do not run more than 4 times a week, and the total distance is less than 30 kilometers. If you still have the energy and stamina, you can do some other sports besides running, especially sports that have less impact on your knee joints. It could be low-impact dance, upper body strength training, mat training, elliptical training, etc.

2. Timely

Those who have the habit of running need to choose the amount of running according to their age. As their age increases, the amount of training should be appropriately reduced. At the same time, you should pay attention to the running season. For example, a "night owl sleeper" does not need to force himself to change his living habits and do morning exercises. He can arrange his running time in the afternoon or evening.

3. Injury issues

When you encounter muscle, joint pain or other discomfort during running training, you must make timely adjustments; if the discomfort cannot be eliminated, you must stop training and rest and recuperate. Or consult a training expert to find the crux of the problem and solve it before training.

4. Fitness

Arrange training plans according to individual differences. You should gradually increase the amount of training based on your own reality, listen to the call of your own body, and do not deliberately copy other people's training amount.

Nine benefits of running

1. Increase lung capacity

Running can increase the average lung capacity from 5.8 liters to 6.2 liters. At the same time, oxygen in the blood The carrying capacity will also be greatly increased.

2. Exercise the myocardium

During exercise, the frequency and efficiency of the heart beat are greatly increased, and the elasticity of the blood vessel walls also increases.

3. Improve sleep quality

By running, the blood and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.

4. Enhance immunity

Running can promote the production of white blood cells and eliminate viruses and bacteria in our body.

5. Enhance physical toughness

Running can enhance the injury resistance of tendons, ligaments and joints, reducing the chance of sports injuries. At the same time, the skin, muscles, and connective tissue can also become stronger.

6. Fitness and shaping

Running is a good way to lose weight and get in shape. Through running, women's body fat content can be reduced by 12% to 20%.

7. Exercise will

People who insist on exercising for a long time will greatly improve their will quality, recover from fatigue quickly, and can quickly return to a calm level.

8. Eliminate tension

Jogging can inhibit the secretion of adrenaline and cortisol, two hormones that can cause tension, and at the same time release "endorphins" that make people feel relaxed. ".

9. Delay aging

Regular exercise will increase the secretion of growth hormone, which can delay aging.