If that’s what you’re doing, I hope you can change your current practice after reading the following, because stretching is really important for running.

Active stretching active stretching is similar to static stretching.

Regular post run stretching will restore flexibility.

Dynamic stretching refers to using some specific actions to quickly tense the muscles and make the body quickly enter the state of running.

A large number of studies have shown that stretching can indeed reduce the risk of running injuries.

It only requires stretching the muscles to a tense state, and then holding this position for 10-15 seconds.

The difference is that static stretching generally needs external force, while active stretching has no external force and mainly relies on anti muscle rebound to stretch muscle.

This phenomenon is called Golgi tendon reflex.

However, if the static stretching time is too long, the Golgi tendon will rebound in order to avoid tearing the muscle.

It is suitable to do some warm-up and step exercises before running, which will help to improve the stride and increase the flexibility of muscles.

01 hamstring posture: lift one leg on a fixed object about the height of the leg, stand the other leg straight, and lock both legs and knees in a tight state..

If the stride is shorter, even if the stride frequency is fast, it will take longer to run a fixed distance.

So why can stretching reduce the risk of injury? How to do stretching? And when is it appropriate to stretch? These are the key topics discussed in this paper.

It’s like a pair of scissors.

To understand stretching, we first need to understand three ways of stretching: 1.

It is recommended to practice in groups and keep one posture in each group for 10-15 seconds.

Whether stretching before or after running, stretch within 15 minutes after completing the run.

Three stretching methods muscle stretching is actually stretching the muscle to the maximum extent of the movement as far as possible, increasing the tension of this part of the movement muscle and the rebound of the opposing muscle.

Everyone can run, but not everyone can stretch, and not everyone understands the importance of stretching to running.

Because high-quality training will bring the greatest sense of fatigue, and fatigue will reduce the flexibility of muscles, which may make you more vulnerable to injury.

running shin sleeves

2.

In order for the quadriceps to contract enough to lift your legs, your hamstrings need to relax so that you can stretch your hamstrings more easily and closer.

As for the above three stretching methods, everyone has different answers.

In fact, it’s easy to understand.

If you like to stretch before running, jog for 10 minutes, then stretch the sore parts of your body, and then continue running.

Compared with dynamic stretching, static stretching does not require vigorous exercise.

Stretching reduces your risk of running injuries.

3.

Do you run every time you run, without any pre run warm-up, or after a hard long run, without any stretch recovery.

Let’s take a look at how these parts should be stretched.

Dynamic stretching.

The risk of injury decreases with the reduction of resistance to motor muscles.

Stretching method of eight muscles when stretching, the muscle fibers will be stretched, which will cause pain and injury if done improperly.

For example, if you want to stretch the hamstrings of your right leg (the back of your thigh), you need to lie on the ground and lift your right leg to force the quadriceps to contract.

Stretching before or after running for the question of whether you should stretch before or after running, in the 1980s, experts and coaches would recommend stretching before running, but now research has found that the best time to stretch is 10 minutes after the end of aerobic exercise or after the end of training.

But stretching isn’t about trying to expand your stride, it’s about letting your muscles move unimpeded.

For example, lunge leg pressing, ankle and knee movement, high leg lifting, standing jump and so on.

If you don’t use it at ordinary times, it’s laborious to open two knife holders.

Therefore, static stretching should not be too long.

If you move frequently, the knife holder will open flexibly and the opening range will be much larger.

According to the main parts of the body involved in running, we can focus on stretching these muscle groups: hamstrings, adductors, abductors, gluteus maximus, psoas Maximus, pectoralis, gastrocnemius and Achilles tendon.

Therefore, proper stretching can increase the flexibility of the body, reduce muscle resistance, increase the stride to the most suitable size, and greatly reduce the risk of running injury.

But regular running without stretching will reduce the flexibility of the body and reduce the range of strides, resulting in shorter strides.

These stretching movements can quickly activate the leg muscles, reduce muscle resistance, and raise the body temperature, so that the body can still feel comfortable at a higher pace.

The stretching of these muscles will increase the range of activity of the whole leg muscles, increase the stride and reduce muscle resistance.

In his book how to breathe while running, bud Coates said, “stretching takes time, which is the most common excuse for many runners not to stretch, but every minute spent stretching is worth it.” So why is stretching so important? The study found that each of us has a suitable stride.

Therefore, we need to clearly understand which muscles are stretched and how to stretch them.

After many people’s repeated attempts, it is found that the most ideal state is that the step frequency can reach 180 ~ 200 steps per minute.

This step determines the distance we take each step, and also affects the number of steps we need to take for a fixed length.

Therefore, it is recommended to do warm-up activities for 10 minutes before running, such as high leg lifting in place, ankle and knee movement, and stretching activities, such as leg pressing, within 15 minutes after running.

Whether it is large or small is mainly determined by body shape and body structure, which is difficult to change through training.

Bard Kotz believes that in order to obtain better and safer results, he recommends the combination of active stretching and static stretching.