Since then, Xiaobian has to stretch after every run, even running 3 kilometers or 2 kilometers.
Today I’ll tell you about stretching after running.
Good muscles should be soft but elastic, so that we can meet all kinds of challenges.
If you straighten your knees and only rely on muscle contraction to complete the action, it will become a funny zombie jump.
Xiaobian once participated in a professional running training camp.
Regular muscle contraction will increase local pressure, produce local inflammatory factors, block the discharge of metabolic waste, and muscle fatigue.
Without stretching, your body will be destroyed step by step.
Introduced the importance of stretching, but some friends may still think that running without stretching in the past does not have pain and other problems now? Maybe you’re a lucky guy, but let’s see how you can destroy your body step by step without stretching after running.
The complete running training includes: warm-up before running, running training, stretching after running, and nutrition supplement, which are indispensable.
The simple running time is about 1 hour, but it takes almost half an hour to stretch after running.
At this time, the stretching effect is the best, and the stretching is static.
After stretching and rolling the foam shaft, Xiaobian’s body really felt very comfortable, and there was almost no fatigue.
If you want to know whether a runner is professional or not, it is not to see whether he is fast or not, or whether his posture is standard, but to see whether his stretching action after running is standard or not, and whether the time is long enough.
You don’t feel obvious when running, but the next day after running, you may have body parts, such as fatigue or vague discomfort in your knee joint, which is the manifestation of early aging.
If you know a little about running, you know that stretching is very important for running.
Human muscles have contractility and extensibility.
Before running, we usually use dynamic warm-up actions, which should not be confused with stretching after running, such as opening and closing jump, lunge forward, high leg lift, back kick (heel to hip), and step run.
Why stretch? Before answering this question, we must understand the working principle of muscles.
If you don’t stretch after running for 3 consecutive months, your muscle elasticity begins to decline, and your muscles may be more tight.
Generally, after running or exercising, let the body cool down (walk slowly) and wait until the heart rate drops to about 120 before starting stretching.
Stretching is not only the key to improve muscle movement ability, but also the guarantee of sports safety.
At this time, you may feel a dull pain in your joints after running 3-5 kilometers.
In the long run, it is naturally easy to cause sports pain.
If the time is longer, full rest should also be an important part of running training.
If you stretch less or no after running, it will lead to the decline of muscle elasticity, and the posture of the sports body is prone to stiffness and other problems.
If you don’t stretch after running for 6 months, if you don’t stretch after running for half a year, the muscle length may have been shortened significantly, the muscle elasticity will further decline, and the muscle tension will continue to increase.
Only through the cooperation between different muscles and the coordination of stretching and contraction can our body acquire the ability to exercise.
Incorrect movement posture will lead to the continuous superposition of impact force during the movement, resulting in sports injury and pain.
What are the benefits of stretching after running? Stretching is to improve the stiffness and contraction of muscles through specific actions, exercise the stretching ability of muscles and tendons, increase muscle elasticity and joint flexibility, and facilitate the storage of more elastic potential energy during exercise.
For example, when we want to jump up a step, we will quickly lengthen the thigh muscles in the process of knee bending and squatting, and then the muscles will quickly rebound and contract to make the body jump up.
Since stretching is so important, can you really stretch? 1、 Do static stretching after running and dynamic warm-up stretching before running.
After stretching, he also uses foam axis to deeply relax his muscles.
And the pain itself will also lead to muscle protective spasm, further aggravate muscle tension, and create a vicious circle.
At this time, the muscle still has heat and elasticity, and the breath of heart and lungs tends to be stable.
One month running without stretching if you have started running, running 2-3 times a week, and haven’t formed the habit of stretching after running, you won’t feel much, but your muscles have begun to tighten.
Don’t stretch after running for 3 months.
When we exercise, we often need to constantly exert ourselves to keep specific muscle groups in a Contracting State.
The pain will cause great trouble to your normal running, and you have to reduce running or interrupt running.
Although many professional coaches and media have painstakingly warned friends who love running to pay enough attention to post exercise stretching, it is still normal to drink a few salivas and go home after running.
At this time, running a long distance, such as 10-20 kilometers, you may have joint pain in the middle and later stages, and the pain and fatigue on the second day after running are more obvious than before.
Long-term exercise has enhanced muscle contraction, but also shortened muscle length, weakened stretching ability and decreased flexibility, which directly affects the stretching and flexibility of sports, such as heavy and rigid running posture.
So stretching can effectively relieve the tension of muscles, ligaments and joints, speed up the recovery of the body, eliminate fatigue, and make the muscle lines look better.
If you don’t stretch your muscles after a run, your muscles will be in a tense state, your joints will be stiff, and it will take a long time to relieve your fatigue.
You may know later.
However, muscles have memory.
The muscles feel hard, the muscles are obviously overstressed, the muscle elasticity is also significantly reduced, and the flexibility and flexibility of the joints are also greatly reduced.
If you don’t stretch after running for one year, your muscle performance will be greatly reduced.
Generally, when you sweat a little, you can start formal running training..
This indicates that you have suffered from running strain injury.
click 👆 Pay attention to the “running professor” and update the running dry goods once a day.
Do not stretch after a run.