How Long After Running To Stretch And How Long After Running Is It Good To Stretch?

Stretching is an exercise that can make you feel relaxed and happy, regardless of time or place, as long as you want to do the stretching movement, you can do it immediately. When you get up in the morning, after working and sedentary, before and after a fitness workout, you can stretch to relieve the fatigue of the body and achieve a state of relaxation.

Why stretch which?

1.Stretching can adjust the state of the body and relax the mind, 2Relieves muscle tension, increases muscle blood flow, and builds muscle efficiently.

3.It allows the body to move more easily and freely, which improves the coordination of the body.

4.It can expand the range of motion of the body, and stretching will allow the movement to be unrestricted.

5.Prevents muscle sprains (strong, soft, stretched muscles can withstand stress better than stiff, unstretched muscles).

6.Helps maintain the flexibility of the body so that it doesn't get stiffer with age.

7.It makes the muscles tighter and the lines smoother and smoother.

After reading so much, do you realize that daily stretching is very important? Remember to stretch every day!

Hello, don't stop immediately after running, just continue to walk normally for about ten minutes, one is to let the heart rate slowly stabilize, and the other is to prevent Han from suddenly concentrating on the downstream, causing discomfort caused by a sudden rise in body temperature. Pat the thighs and calves first, disperse and digest the lactic acid, and then do some simple stretching exercises, such as arm swing, wrist and ankle activities, leg presses and a series of auxiliary training, do not press the legs just after running, which is easy to be injured by sports.

Hope it helps, thank you!

Precautions for stretching after running:

1. After jogging, you can only stretch after the body gradually cools down, which makes the heartbeat and body surface temperature gradually drop to the normal range, the nerve excitement gradually decreases, and the muscle blood returns to the internal organs. This process continues10 minutesAround.

2. Stretch the calf, keep the back heel on the ground, straighten the leg, feel the feeling of the calf being stretched, and keep it for 20 seconds to repeat.

3. Ligament stretching. Legs crossed, feet next to each other; Bend over with your knees straight. Touch your feet with your hands or body against your legs. Hold for 15-30 seconds and switch legs.

4. Hip flexor stretching. Legs apart, one in front and one back; Keep your feet pointing forward and your body upright. Press your hands on your thighs while moving your hips forward until you feel a stretch in the front of your hips and above the thighs in your back legs. Hold for 15-30 seconds and switch legs.

5. Stretch the inner thigh side and groin, sit down, bend the knees, and place the soles of the feet in front of the body; Keep your feet as close to your groin as possible and your feet as close to the ground as possible. Hold for 15-30 seconds.

6. On the back of the thighs and back, straighten the legs together, lean down the upper body, touch the ground with the tips of both fingers, feel the back and the back of the thighs tight, and maintain for 15 30 seconds. Then get up and do it again after a few seconds. For friends with good flexibility, you can try to touch the ground with your fists and palms; To take it a step further, hold your calves with both hands so that your cheeks are pressed against your legs.

Stretching after jogging can promote the relaxation of the whole body after running, and also help the body's lactic acid to disappear faster, the whole stretching process lasts 10-15 minutes, correct stretching, can also avoid the formation of thick calves formed by running.

Before using a commercial treadmill for the first time, please stand next to it and familiarize yourself with how to control it - such as starting, stopping and speed adjustment, etc., and wait until you are familiar with it before using it. Then stand on the plastic skid boards on both sides of the treadmill, grab the handrails with both hands, drive the machine to a low speed of kilometers per hour, stand up straight, look forward, and use one foot to make a few strokes on the running belt, as relaxed as possible; Then stand on the running belt and move with it. After acclimatization, slowly increase the speed to 3-5 km/h.

Maintain this speed for about 10 minutes, and then slowly stop the machine. Note: Do not run at high speed for first use to prevent falling.

Warm up, no matter what speed you're walking, it's a good idea to do stretching exercises first. Warm muscles are easier to stretch, so first walk for 5 to 10 minutes to warm up. Exercise volume, exercising for 15-20 minutes is a great way to save time.

Warm up on the treadmill at a rate of 4 km/h for 5 minutes, then increase the pace of km/h every 2 minutes until you find it challenging to keep moving at a certain speed for 45 minutes. Frequency of exercise: Aim for 15-60 minutes of exercise 3-5 times a week.

It's good to make a good workout schedule according to your physical condition, not to exercise according to your preferences, and you can master the intensity of the exercise by adjusting the speed and time of the exercise. (The above is for reference only.) Clothing, running shoes or gym shoes are recommended.

At the same time, do not stick foreign objects to the soles of the shoes, and avoid carrying foreign objects into the treadmill running belt to wear the running board and running belt. Clothing should be comfortable and suitable for exercise, and it is recommended to use cotton and breathable sportswear. In addition, it is necessary to understand your health condition before exercising, and it is recommended to consult a doctor or professional, maybe you can achieve more results with less.

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First of all, in daily life, it is often the case that after one day of hard work, it is particularly easy to have backache the next day, because the body does not stretch in time. If you take about 20 minutes to stretch your body before doing a heavy amount of exercise, you can relieve muscle soreness, keep your joints healthy, and make your body feel soft and strong.

Secondly, stretching is not a part of the warm-up, it is suitable to be done after the warm-up, because at this time the muscles and body joints are already in a state of "impatience", and the stretching effect is best at this time, so as to minimize the possibility of injury. The most effective stretching should be after exercise, which will make the workout effect better. Finally, in terms of the amount and duration of exercise, people who rarely exercise need to stretch about 3 times a week to maintain the flexibility of the body.

Each session takes 30 minutes. People who exercise a lot should stretch 7 days a week, stretching 2-3 times a day, and you can repeat various stretching movements for less than that long until your body feels flexible.

I usually run in a place similar to a playground, and it is better to stretch after walking a lap, and it is better not to stop immediately after running, but to stop slowly, and then it is better to do stretching.

My approach is to walk briskly and then slowly until the sweat is gone (or the heart rate is normal), and then stretch.

After running, it is suitable to do 2-3 minutes of stretching.

Stretching method: 1. Calf stretching.

There is a lot of pressure on the calves when running, so the calf muscles need to be stretched and relaxed after running.

Directions: Spread your arms apart and press against the wall. The legs are spread apart, one in front and one in the back; The front legs are bent, the hind legs are straight, and both feet are straight forward; The back heel rests on the ground; Feel a stretch in the calf muscles and hold for 15-30 seconds; Swap legs.

2. Ligament stretching.

The hamstrings, the hamstring muscles, are located behind the thighs, extending from the pelvis to the calves, and are prone to injury, so it is also important to stretch the muscles in the back of the legs. Method: Cross your legs with your feet next to each other; Bend over with your knees straight. Try touching your feet with your hands or pressing your body against your legs; Hold for 15-30 seconds. Change.

Leg. 3. Hip flexor stretching.

During running, part of the strength of the leg lift comes from the strength of the hip flexors, so this part of the muscle also needs to be stretched well after running.

Method: Spread the legs apart, one in front and one behind; Keep your feet pointing forward and your body upright. Press your hands on your thighs while moving your hips forward until you feel a stretch in the front of your hips and above the thighs in your back legs. Hold for 15-30 seconds; Swap legs.

Stretching usually starts about 10 minutes after running. I've always loved running, and I also pay a lot of attention to stretching, and I stretch for a long time after every run.

I feel like after the run, relax. You can stretch completely in about ten minutes, after all, your heart rate and heartbeat will return to normal in about ten minutes, so I think it's more appropriate.

Precautions for stretching after running: 1. After jogging, you can only stretch after the body gradually cools down, which makes the heartbeat and body surface temperature gradually drop to the normal range, and the nerve excitement gradually decreases

After running, you can do stretching exercises after resting for a while, try not to do it immediately, the muscles are relatively tight, and it is easy to cause muscle strain.

Stretching should be done within half an hour after running, so that the muscles of the body can relax and it is not easy to get injured.

How Long After Running Should I Stretch? You need to stretch after a 1 to 2-minute break after running.

Not only running, but also after any exercise you need to do relaxation and stretching.

Personal understanding of the main role of stretching:

1.Relaxes congested tense muscles and fascia.

If you use a lot of force to stretch the spring and keep it elongated, the spring will easily lose its elasticity. The same is true for muscles, proper stretching after exercise is to help the muscles return to their normal state, avoid rigidity, and also help to recover from fatigue.

2.The human body is relatively hot after exercise, and it is good to stretch at this time, which helps to stretch the fascia.

A stretched and elastic fascia that has a huge positive impact on health and athleticism. "One inch long tendon, ten years of life". In other words, stretching after a run is in a sense more important than the running itself.

So how long should you stretch after running?

As a general requirement, it is necessary to maintain it for 15-30 seconds, not less than 15 seconds, and not more than 30 seconds. Studies have concluded that stretching for 30 seconds is essentially the same as stretching for 60 seconds.

Of course, this does not mean that one part only needs to be stretched once, you can repeat it 2-3 times, for example, to stretch the muscles of the back of the thigh, you can stretch for 30 seconds, then rest for 5 seconds, and stretch again for 30 seconds.

In this way, the total stretching time of one part may be as long as 1 to 1 and a half minutes, so it is completely necessary to stretch all the main muscles of the whole body after running, 15-20 minutes. This time is not saved!

How should I stretch after running? Today I'm going to share a few sets of actions, have you got it?

Yes, because if you don't stretch, you will grow muscles in the calf area.

Not necessarily, you can finish running without stretching, but it is better to stretch.

How should I stretch after running? Today I'm going to share a few sets of actions, have you got it?

People with soft body lines are practicing stretching movements.

After running, you can stretch like this, method one, spread your arms apart, prop up on the wall, one leg in front, put one leg in front of you, bend your front legs, straighten your back legs, stretch both legs straight forward, heel to the ground, feel the calf muscles stretch, hold for 20 seconds, and then change legs. Method 2, open your legs, bend down slowly, and slowly touch the ground with both hands, Method 3, stand upright, lift and bend the other leg up, touch with one hand, feel the force of the muscles, hold for about 15 seconds, and change legs. All of the above methods can be stretched.

You can go to the yoga studio to stretch, hold on for a minute, and then change your feet.

Leg back stretch, leg front stretch.

Stretch your abdomen and stretch your hips left and right.

Back stretch, waist stretch, arm stretch. Leg back stretch.

The first step is the leg back stretch of the left leg and the right leg, you can bend one leg with your hands against the wall or not, and press the other leg down hard, the standard action is not to let the foot off the ground, if you really can't do it, you can lift your toes. Feel the tug behind the whole leg.

One set of 20 seconds, left and right. Leg front stretch.

The second step is to stretch the left and right legs in front of the legs, either against a wall or in a chair. Stay upright, grasp the ankle in the same direction with your hand, and keep the other leg unbent. Feel the tug in front of your legs.

One set of 20 seconds, left and right. Stretching of the abdomen.

The third step is the stretching of the abdomen, for the abdomen you can choose to stand upright and tilt your head back, or you can choose to lie on the ground and stand upright with your arms, both of which can stretch your abdomen, be sure to hold on!

Set of 40 seconds.