Some people think it’s a waste of time to do a set of stretching actions after running, which is irresponsible to their body.
If you don’t stretch after one or two runs, you may feel nothing, but if you often don’t stretch after running, a series of problems will come, such as injuries, thick legs, knee pain and so on.
Compared with static stretching or no warm-up, the most effective warm-up method is dynamic warm-up.
The specific benefits are reflected in the following aspects: improve sports performance and let you run faster; Reduce the occurrence of sports injury; Make you feel better when you start running.
Jog for 1 mile (about 1.6 km), then do 5 groups of 100 meter warm-up exercises (such as jump, cross step, high leg lift, hip kick, foot lift and finger kick), and perform recovery jogging between each group.
If you don’t stretch after running for more than a year, coupled with improper running posture and habits, it is likely to cause lifelong injuries.
Once you get hurt, you will learn a helpless and valuable experience: it is a luxury to be able to run.
Warm up before running is essential.
Running is a lifetime thing, not a long run, a speed run, or a week of heavy training.
It is recommended to stretch the biceps femoris, relax the gastrocnemius, stretch the gluteal muscle, stretch the hip joint, stretch the quadriceps femoris adductor, stretch the shoulder, neck and back, fully warm up before and after running, and run healthily and without injury! Wonderful recommendation Run slowly, nothing! Buffett: running is investing in yourself! Run 10 kilometers before you are qualified to run a marathon! “The strongest civil servant”, the secret of training every day without injury! Even if there is a strong wind, life does not give up! Strong wind blows, Hakone post! David gokins: the 300 pound fat man joined the “seal commando” and was rated as the “running hero” of “running world”! Welcome to share your horse running story and every bit of running on the road! Submission message: 993851252@QQ.com I really like everything you ordered..
If you plan to carry out intensive exercises, such as lactic acid threshold running and speed training, Or complete part or all of the distance at the pace of the 10K race, you need to warm up before practice.
They are relatively simple: the first group: run on the track and field field or in a large space (20-30 seconds for each action), kick and run on the toes, raise your knees and kick your legs after running.
The following groups of dynamic warm-up actions can be carefully studied.
Many people start running maybe to lose weight, to be healthy, to participate in competitions…
Compared with speed, competition results and Pb, health comes first.
Running is the most important thing for us to run all the time.
The second group: where there are steps or benches (20-30 seconds for each action) Bulgarian lunge squat single leg side squat lunge squat lunge step down squat lunge step climbing stairs group 3: the action in place (each action for 30-45 seconds) straighten the two sides, bend back and forth, cross swing the arms, stretch the legs on the side, rotate the body, delay kicking, swing the legs, and kick the legs before and after the running posture.
Warm up can not only fully expand the muscles of the whole body, but also make your joints more flexible.
Running should be happy.
If you can’t enjoy the happiness of running because of injuries, it’s not worth the loss.
But after running for a period of time, many people will think: how can we run faster? In order to achieve the goal quickly, many people increase their running volume and speed in a short time, and then there are various injuries.
Stretching is more important than running itself in many cases.
Dynamic warm-up can help you quickly increase your heart rate and prepare your body, such as muscles and joints, for running.
Stretching after running is an important means to relax and recover the body.
Stretching after running can’t be lost.
In short, everyone has their own reasons.