How do you stretch after a long run?

We need to hydrate, nourish and stretch after the race. Today, I'm going to teach you how to do stretches after running. When we run, we feel tired because our whole body is basically involved in the workout.

It's also because our muscles are tense, so we can't relax and work less.

1. Calf stretching part

Achilles tendon, gastrocnemius and soleus muscles, plantar specific actions: find a wall, foot protrusion forward and backward, toe forward, high heel sticker, hand push wall support, at this time you will feel a feeling of calf back expansion or tension, pay attention to the high heels when doing the action, otherwise it will limit the effect of stretching, if the legs are too tight, the foot and span can be smaller. Hold for 30 seconds and switch sides.

Stretching purpose: In addition to stretching the calf, this action can also be associated with stretching the plantar fascia, which is often the culprit of plantar fascia problems if the calf is too tight, so that the calf can relax and stretch, and the plantar related problems will also be improved.

2. Stretch the front of the thigh

Specific movements of the quadriceps: hold the instep with your hands, bend your knees, and bring your heels closer to your hips, the front of your thighs will have a feeling of stretching, and if the feeling of stretching is not obvious, your upper body can be slightly straightened; If you can swing from side to side, use your other hand to support the wall or anchor. Hold for 20 seconds and switch sides.

Stretching purpose: The quadriceps muscles are explosive muscles that act as an acceleration during fast running. Although it is rarely used in long-distance running, its important task is to stabilize the knees.

Having sufficient quadriceps muscle strength can reduce the pressure on the calf muscles and effectively avoid sports injuries in the knee joint.

Finally, start by squatting and slowly lifting your hips with both hands on your heels and your belly pressed against your thighs. You will feel the muscles in the back of your thighs tighten and stretch. It's okay to do a little tightness on the back legs, don't force the legs to straight; The abdomen should be as close to the front of the thigh as possible, and the stretching effect is better.

Purpose: This stretch extends to the hamstring muscles, which play a key role in leg lifts and pace changes during running, and are a larger, less fatigued muscle group than the quadriceps.

Teach you a set of full stretches after running.

Press the leg to stretch and step back, the right hand is over the top of the head to the left, the left hand is also to stretch the arm, the head is tilted back to stretch the neck, the body leans forward to stretch the back and waist, and these are almost enough.

For the calves, the heels are on the ground, the toes are standing against the wall, so that the soles of the feet are forced, the waist is pulled back, and the upper part is tilted forward, so that the calves feel like they are being pulled.

Generally, after a long mileage of running, the body's energy is exhausted, and it is very tired at this time, but it also needs to be stretched to avoid injury. Stretching can be done by squatting up and down, jumping in place, etc.

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 buttocks 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.

It is better to stretch 30-50 seconds after running.

Where to work: Piriformis (a muscle in the buttocks) starts in a push-up position with your hands on the floor. Lift your left knee close to your shoulder, with your ankle on the side of your right hip.

Instead use your forearms to support your body, lower your right foot, and land on the ground with the instep of your foot. Keep your chest up and your eyes fixed on the ground; If you're flexible enough, lower your chest to the ground and keep your hands straight in front of you.

Stretch method after jogging.

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 lasts about 10 minutes.

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 buttocks 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;

Generally speaking, after running 5 kilometers, you can walk a few hundred meters and then stretch. For example, I run 10 kilometers normally, and then walk about 500 meters after the run, which takes about 3 minutes, and then I stop, drink water, and stretch.

Stretching after running and warming up before a run are very important, especially for long-term runners. I've always insisted on running injury-free, not how fast or far I run, but I want to run for a long time, and I can run until I'm 70 or 80 years old, so injury-free is the first goal.

Therefore, stretching after running, you must do it, the time is about 3-5 minutes after the running stops, and the stretching takes about 5-10 minutes, I wish you more and more health.

Cool down exercise and stretch after running, don't rest or stretch immediately after running, the leg muscles are in a relatively tense state at this time! After running the Zhao Destroying Shen Clan, you will walk slowly for a few minutes, and your body will faintly begin to feel sweaty, and your leg muscles will be relaxed before stretching! At this time, there will be no severe pain and tension when stretching!

Stretching usually lasts about 10 to 15 minutes. The following should be noted during the stretching process:1

Wait for your body to cool down before stretching. 2.Each joint and ligament should be stretched for at least 30 seconds.

3.The thighs and calves should be stretched continuously to prevent deformities such as radish legs and O-shaped legs.

Generally, 15-20 minutes is enough, and if the amount of exercise is large, it can be extended appropriately, which can not only avoid lateral muscle growth, but also avoid the accumulation of lactic acid, which causes muscle soreness.

The stretching time after running is determined by the duration and intensity of the runner's exercise:

For joggers in half an hour, 10 minutes is almost;

Runners within half an hour, about 15 minutes;

1 hour for a fast runner, about 20 minutes.

It is better to stretch and relax and feel that your muscles are relaxed.

Stretching after a run.

You can also use Jianluotong to activate the network before exercising and do nursing after exercise.

You need to stretch after a run, and try to stretch your gold enough so that you can get in shape.

Question 1: How long do you have to stretch your legs after running 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.

Question 2: How long do I need to stretch after running? Generally 10-20 minutes is fine.

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.

It is good to 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.

Question 3: How long does it take to stretch after running? Is 10 minutes enough? If you want to stretch before and after running, you can go to the male god and goddess bar to learn muscle stretching training methods.

Question 4: How long does it take to stretch after running in the gym? After running, you can.

Question 5: How long does it take to stretch after running? Is 10 minutes enough? Generally speaking, the thigh stretch is 30 seconds each of the left and right legs, and the thighs are pulled back, like yoga, and then the left and right calves are 30 seconds each, which is about two minutes, and it is useless to do more, thank you.

Question 6: How long does it take to stretch after running 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!

Question 7: I often hear people say that you need to stretch after running, how long does it take to stretch! The amount of time to perform stretching activities should be determined by the level of participation in a particular sport. For those who aim to improve their physical fitness, stretching is generally about 5-10 minutes;

For professional athletes, the total stretching time of all stretches throughout the day should be close to 2 hours, divided into multiple times, about 20 minutes each time, and if the level of exercise is between beginners and professional athletes, the stretching time should be adjusted according to the fitness situation.

Question 8: How do girls stretch after running, how long does it take to stretch and it is not easy to grow muscles, you can walk for a while, and then press your legs with the help of a horizontal bar for about 20 minutes.