Stretching after running is easier to be ignored than warming up. Not warming up before running can make people nervous or feel cramping pain, but after running, they are tired and relaxed. They just want to go home and take a bath and have a rest. If they don't exercise, they won't be in immediate danger ... I don't know that the accumulated potential damage is more harmful to your body.
Every time you exercise, the muscles stretch and contract repeatedly, which can also be said to be a cycle of injury repair. Tight muscle groups need to stretch back to their original length in a short time after exercise, otherwise it will cause pain. After exercise, the muscle will inevitably accumulate sticky waste and lactic acid, and the non-metabolized waste will be blocked in the muscle, causing muscle tissue damage and stickiness. When runners feel that some parts are particularly prone to pain during running, they may have accumulated in deep muscles, so they must seek the help of doctors. Professional athletes spend at least13 of their day's training schedule on massage and repair, so don't go crazy with wrong ideas.
Let's share some stretching exercises after running.
Static stretching after running When stretching statically, please exercise slowly and steadily, and remember to breathe. Don't bounce, because it will overstretch your muscles and cause injury. Deep stretching with some tension is ok, but don't push it too far to avoid pain.
I. Leg stretching
2. hamstring muscle extension
Three. Quadrilateral stretching
You can get a lot of running motivation from quadriceps femoris. When you sprint up and down the uneven path, they will get serious exercise, so it is important to stretch them after running.
4. lunge variant (hip flexor)
5. Needle-eye type (gluteus maximus)
The intransitive verb lengthening of iliotibial tract
pay attention to
I am a runner, and your concern is the best encouragement to me!
The importance of stretching after running is self-evident. Don't underestimate the stretching after running. Many runners just don't pay attention to stretching after running, don't stretch at the wrong time, or perfunctory things, which bring harm to their health, and some can't run.
Therefore, stretching after running is even more important than running itself. Stretching in time after running can help our body relax, relieve fatigue after running and make our body recover faster; Help the muscles and fascia that are tense due to running relax and lengthen, and restore elasticity and softness.
If you don't stretch for a long time or stretch in time, the muscles and fascia will become tighter and tighter, stick together and tighten together. We will not only be injured because of the deformation of running posture, but also lose the elasticity of running, and muscles and fascia will frequently suffer from fasciitis, muscle strain and other injuries.
Now that we know the importance of stretching after running. So, when do you stretch after running? Stretch after running until the heart rate returns to normal and the body cools down for a while.
The heart rate is still high, the body is not cooled, and a lot of blood in the muscles does not return to the heart. Stopping stretching at this time is not only easy to cause hypoxia in the brain, but also easy to make blood circulation poor.
After cooling for a period of time, a lot of blood has returned to the heart. At this time, muscles and fascia need to relax and recover urgently. At this time, stretching can easily restore their elasticity.
Once this time has passed, the muscles and fascia will become tighter. Stretch again, it will not be so easy to stretch.
Therefore, you must wait for the body to cool for a while before stretching. After we finish running, we can jog 1 or so and stop slowly. You can also slow down gradually before the end of running 1 until you finally stop, then walk slowly for a few hundred meters to see that your heart rate returns to normal, and then stop for 2 3 minutes before stretching.
And I usually jog after running 1, then go back downstairs after running 1 and have a rest before stretching.
After stretching, you are really relaxed and light-footed. This ensures that I run almost every day without any damage, and I want to run after running.
Stretching after running is very important, but you should also choose the right time. Only in this way can we ensure the best effect of stretching after running. Therefore, my answer to the question raised by the subject is:
I am a mountain and a river. Keep an eye on it for me before you go. Let's run together. Come on!
After running, you usually walk slowly for about one kilometer or 500 meters to calm yourself down before stretching. Waist and calf are the key stretching objects, which takes about 10 minutes.
If time and conditions permit, I usually do another set of strength training, such as squats and pull-ups.
Fat brother once weighed 230, and successfully lost 70 pounds through a year of running training and diet control. Welcome to pay attention to fat people who love fitness and exchange and learn together. I have gone through many detours, and I hope I can teach you my experience. There is no shortcut to success. Make unremitting efforts to meet a better self. Come on!
It is better to pull up within half an hour after running.