Running has now become a national sport

.

You can also see popular science articles about stretching in running on major platforms, but you can still see that many friends don’t warm up before running and don’t stretch after running

.

Some runners are sure to say, “I didn’t even stretch

.

It’s OK

.

Don’t I still run well?” So today, let’s take a look at the harm of running without stretching! 1

.

No stretching leads to the decrease of muscle elasticity

.

Our muscles are elastic

.

When we run, we need to make constant efforts to shorten the muscles

.

If we want to lengthen the muscles, it is often impossible to achieve it without stretching

.

If the muscle is always contracting, its length tends to shorten, and the muscle tension may increase

.

If the muscle is too tense, it will lose its elasticity, and the flexibility of the body will also decrease, which will greatly affect the stretching and flexibility of the running movement, that is to say, the running posture is cumbersome and rigid

.

2

.

No stretching is easy to cause sports injury

.

Good muscle elasticity also plays an important role in reducing sports injury

.

Muscle tension and elasticity decline make local pressure increase, lead to local inflammatory factors, metabolic waste discharge is not timely, make fatigue recovery slow, the body always carry on the next training with fatigue, continue to stack, so it is easy to cause fatigue accumulation and cause pain

.

Without stretching, your body will be destroyed step by step

.

Don’t take a chance to say that it’s OK not to stretch? No pain or other problems? No problem, you are really a lucky person, but if you continue to run without any stretching, it’s hard to say whether you are still lucky

.

So whether you’re going to run 10 minutes or 5 hours, you should spend a few minutes stretching before and after your run

.

How to stretch after a run to relax and recover? Next, let’s learn the stretching training program after running! Tips: how long should the stretching last? The stretching duration is the core problem of stretching

.

If the stretching time is too short, the stretching effect can not be achieved

.

If the stretching time is too long, the actual effect has no significant advantage compared with the best stretching time

.

The best stretching duration of a part is 20 ~ 30 seconds

.

The middle height tables, chairs and sofas are used for stretching, and the railings and horizontal bars are used for stretching outdoors

.

It’s also a good choice to stretch on the mat after running home

.

Thigh front stretch: thigh front stretch using prone position often stretch feeling is not very strong, using kneeling position pull feeling is very full

.

Gluteal muscle stretching: when stretching gluteal muscle, the knee should be forced to the opposite shoulder direction, so that the sense of stretching will be more sufficient

.

The feeling of stretching gluteal muscle by crossing two legs is also strong

.

Hip front stretch: kneel on the yoga mat with one knee, front leg in a lunge, center of gravity forward

.

Stretch the inner thigh: with the center of the foot opposite, lean forward and press the knee with the elbow joint

.

You can also use the posture of kneeling on one knee on the yoga mat to stretch the inner thigh

.

Leg stretch: push up position, heel drop

.

Leg lateral stretch: grasp the ankle, let the ankle slightly varus, do strong knee extension action

.

Finally, you know to stretch after running with a smile, don’t show your teeth! Actually, I’m tired enough after running

.

Stretching should be a very comfortable and relaxed thing

.

There’s no need to let stretching make people show their teeth and suffer

.

After finishing running training, you should enjoy the relaxed pleasure brought by muscle pulling

.

Making stretching comfortable and easy will only improve the relaxation effect, but not reduce the effect

.

When stretching, it is the right and reasonable way to pursue the sense of pulling rather than pain

.

The above content is from the “no injury running law”, which is authorized by the people’s Posts and Telecommunications Publishing House

.