Stretching after running should be a must in every runner's training. Skipping this element delays muscle regeneration and reduces the efficiency of their work. Watch a video in which a specialist shows you how to properly stretch after a run.

Stretching after runningincludesexercisesthat are designed to restore balance to stressed muscles. As a result of intensive work during training, muscle fibers contract - this restricts blood flow and prevents the outflow of harmful metabolic products. The efficiency of muscle work also decreases, which translates into worse sports results.

To prevent this from happening, spend about 10 minutes stretching thoroughly after each running workout. This will allow you to relax tense muscles and make them more flexible, accelerate their regeneration and prevent future injuries.

Watch a video with a set of post-running stretching exercises

Stretching exercises after running

Stretching exercises after running training should focus on the four most important muscle groups: the front and back muscles of the thighs, shinbones, and calves. Each exercise should be performed in 3 repetitions of 20-30 seconds.

In addition to stretching after running, it is worth doing dynamic stretching before training. It prepares the muscles for effort and increases its efficiency.

Exercise 1 - stretching the tibia muscles

Kneel on both knees so that the back of the foot and shinbones are in line. Your thighs should be pressed together. Then sit on your heels while still making sure that your feet and shinbones are in one line. You should feel the stretching in the front of your legs.

Exercise 2 - stretching the front thigh muscles

Stand up straight while slightly straddling. Bend the knee of one leg and, using your hand, bring your heel to your buttock. Don't push your hips forward. Hold this position for 20-30 seconds. Do 3 repetitions for each leg.

Exercise 3a - upper calf stretching

Stand up straight. Lunge forward with your left foot. Without lifting your right leg off the ground (your heel is touching the ground), bend your left knee slightly until you feel a stretch in your right calf. Hold for 20-30 seconds. Repeat the exercise 2-3 times and then change the leg.

Exercise 3b - stretching the lower onecalf parts

Stand up straight and lunge lightly with your left foot forward. Without lifting your right foot off the ground, slightly bend both knees until you feel a stretch in the lower part of the right calf. Do the same exercise on the other leg, following the pattern: 20-30 seconds and 3 repetitions.

Exercise 4 - stretching the back thigh muscles

Stand up straight. Bend your left leg at the knee and slide your right leg forward slightly, stretching your fingers up. Place your right leg on the heel and do not bend it - it should be perfectly straight. Then bend your entire torso forward - this way you will deepen the stretching of both the back muscles of the thighs and calves. Repeat the exercise for both legs.

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ABC of exercises