But regular running without stretching can lead to a decrease in body flexibility and a decrease in stride movement, resulting in a shorter stride
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But now research has found that the best time to stretch is 10 minutes after aerobic exercise or after training
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Now let’s take a look at how these parts stretch
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Introduction: this issue focuses on the importance of stretching to running
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If you move frequently, the turret will open very flexibly and the opening range is much larger
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Active stretching active stretching is similar to static stretching, the difference is that static stretching generally needs the help of external force, while active stretching has no external force, and mainly relies on the rebound of anti muscle to stretch muscle
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After many people’s repeated attempts, it is found that the most ideal state is that the stride frequency can reach 180-200 steps per minute
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Do you run every time without any pre run warm-up, or do not stretch after a hard run
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Static stretching compared to dynamic stretching, static stretching does not need strenuous exercise, just need to stretch the muscle to tension, and then maintain this position for 10-15 seconds
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Everyone can run, but not everyone can stretch, and not everyone understands the importance of stretching to running
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For example, the lunge leg press, ankle and knee movement, high leg lift, standing jump and so on
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If the stride length is shorter, even if the stride frequency is fast, it will take longer to run a fixed distance
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Stretching: tighten the abdomen, gluteal flexors and quadriceps femoris, lock the knee joint, keep one leg still, and lift the other leg to 90 degrees to the ground.
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Before running, it is suitable to do some warm-up and stride exercises, which helps to improve the stride length and increase the flexibility of muscles
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And in order for the quadriceps to contract enough to lift your leg, your hamstrings need to relax so that you can stretch them more easily and more closely
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This stride determines the distance of each step we take, and also affects the number of steps we need to take for a fixed length
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Dynamic stretching refers to using some specific actions to make muscles tense quickly, so that the body can quickly enter the state of running
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So why can stretching reduce the risk of injury? How to do stretching? And when is the right time to stretch? These are the main topics of this paper
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Therefore, it is recommended to do 10 minutes of warm-up activities before running, such as standing high, moving ankles and knees, and do stretching activities within 15 minutes after running, such as leg pressing
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Therefore, proper stretching can increase the flexibility of the body, reduce muscle resistance, increase the stride length to the most suitable size, and greatly reduce the risk of running injury
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The stretching of these muscles will increase the range of motion of the whole leg muscles, increase the stride length, and reduce muscle resistance
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Stretching: tighten the abdominal muscles, bend the upper body close to the raised leg, hold: 3 seconds repeat: legs exchange, every 10 stretching actions as a group, a total of 3 groups 02 adductor (groin) posture: supine on the mat, legs straight together
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In the 1980s, experts and coaches would recommend that you stretch before running or after running
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As the resistance to exercise decreases, the risk of injury decreases
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Stretching: tighten the abdominal muscles, one leg does not move, the other leg expands outward, keep: 3 seconds repeat: legs exchange, every 10 stretching actions as a group, a total of 3 groups 03 abductor (iliotibial band) posture: supine on the mat, legs straight together, with the help of elastic rope can increase resistance
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Eight muscles stretching method when stretching, muscle fibers will be elongated, this process will have pain, if not done properly, will be injured
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There are a lot of studies that show that stretching does reduce the risk of running injuries
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Dynamic stretching
To understand stretching, we first need to understand the three ways of stretching: 1
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In fact, it’s easy to understand
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It’s like a pair of scissors
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If you like to stretch before running, jog for 10 minutes, then stretch where you have soreness, and then keep running
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It is recommended to practice in groups, with each group holding a posture for 10-15 seconds
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Therefore, static stretching should not be too long
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Bud Coates believes that in order to achieve better and safer results, he recommends the combination of active stretching and static stretching
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If that’s what you’re doing, I hope you can change what you’re doing after reading the following, because stretching is really important for running
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In fact, the three stretching methods of muscle stretching are to stretch the muscle to the maximum extent of the movement, increase the tension of this part of the movement muscle and resist the rebound of the muscle
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Stretching helps you reduce the risk of running injuries
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Because high-quality training will bring the greatest sense of fatigue, and fatigue will reduce muscle flexibility, which may make you more vulnerable to injury, conventional stretching after running will restore flexibility
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“Stretching takes a lot of time, which is the most common excuse for many runners not to stretch, but every minute spent on stretching is worth it,” says bud Cotes in his book how to breathe while running So why is stretching so important? Studies have found that each of us has a stride that suits us
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If you don’t use them at ordinary times, it’s hard to open the two turrets
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For example, if you want to stretch the hamstring of your right leg (the back of your thigh), you need to lie on the ground, raise your right leg and force the quadriceps to contract
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If there is a stretch cord, tying it to your feet can increase resistance
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However, if the static stretching time is too long, the Golgi tendon will rebound in order to avoid tearing the muscle, which is called Golgi tendon reflex
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According to the main parts of the body involved in running, we can focus on stretching these muscle groups: hamstring, adductor, abductor, gluteus maximus, psoas, pectoralis, gastrocnemius, Achilles tendon
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Hamstring posture: lift one leg on a fixed object about the same height as the leg, stand up straight with the other leg, and lock the knees of both legs in a tight state
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As for the above three stretching methods, everyone has different answers
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These stretches can quickly move leg muscles, reduce muscle resistance, and increase body temperature, so that the body still feels comfortable at a higher pace
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Therefore, we need to clearly understand which muscles are stretched and how to stretch them
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But stretching is not about trying to extend your stride, it’s just about letting your muscles move unimpeded
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Whether it’s big or small, it’s mainly determined by body shape and body structure, and it’s difficult to change it through training
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Whether it’s stretching before or after running, stretch within 15 minutes after running
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