You may have heard that stretching before running is a big mistake. In fact, studies have shown that static stretching before exercise-keeping muscles in an elongated and fixed position for more than 30 seconds-may damage athletic performance. (These stretches can be left behind after running.) However, dynamic stretching-using controlled leg movements to improve the range of motion can relax muscles and improve heart rate, body temperature and blood flow, thus helping you run more efficiently.
The following pre-running routine was formulated by Nikki kimball, the physiotherapist of Super Horse Champion Pozmann, for the muscles used in running. Start slowly and pay attention to your figure. When practice becomes easy, you can speed up. You can use small moves in the first few rounds, and then gradually expand the scope of activities.
1, leg lifting action
When standing, swing one leg outward, and then swing to the other side in front of the other leg. Repeat 10 times with one leg, and then repeat the above actions with the other leg. If your body feels unstable, you can grab a fixed object.
2. Hip kicking
Stand up straight, walk forward, and kick your heel to your hips. When this action becomes easy, try jogging and kicking at the same time. Every time you kick and change sides, each side repeats 10 times.
3. Peak stretching
The body is in the shape of a "mountain peak", with the hips facing up and the right foot behind the left ankle. Keep your leg straight, press your left heel down, and then lift it. Repeat 10 times on one side, and then repeat on the other side.
4. Kicking shuttlecock style
Lift your left leg and bend your knees outward. Try tapping the inside of your left foot with your right hand, but don't turn your palm forward. Repeat 10 times on one side, and then repeat on the other side.
5. Toy soldier style
Keep your back and knees straight, legs straight, lift, bend your toes and step forward. When you can do this comfortably, you can increase the jumping action to make it more challenging. Change sides at each step, and repeat each side 10 times.
6, cut squat walking
Take a big step forward, with your front knee over your toes or slightly back. The back knee is vertical to the ground, and the center of gravity of the body is lowered. Keep your upper body upright and tighten your abdominal muscles. Change sides at each step, and repeat each side 10 times.
Static stretching after running
These six postures are formulated by Sage Rountree, a yoga instructor, aiming at the most tense and weakest parts of the runner's body, which can improve the range of motion and strength and keep the muscles and joints healthy. In addition, body balance, core muscle strength and attention are also exercised. Taken together, these exercises can be used as ideal routine activities after running.
Keep breathing for 5~ 10 times (or more) in each posture. You can stretch one side of your body first and then the other side, or you can stretch both sides of your body in one posture and then stretch the next posture.
1, triangle
Benefits: Stretch inner and outer hips and legs, strengthen core muscles and thighs.
Action: Take a fully open posture, with your right foot forward and your left foot at a certain angle with your right foot. Tilt your left leg and raise your right arm.
2. Pyramid style
Benefits: Stretch gluteal muscles and hamstring muscles, and enhance the strength of quadriceps femoris and core muscles.
Action: lift your hips and bend your body to your left leg. You can bend your knees as needed to keep your hamstring comfortable.
3, quadriceps femoris shear squat stretch
Benefits: Stretch hamstring muscles in front legs, gluteus flexors and quadriceps femoris in rear legs.
Action: the right knee touches the ground, and the hip presses the left heel. Hook your right foot with your right hand.
4. Pigeon-like body bending
Benefits: Stretch hip muscles, including piriformis and iliotibial tract.
Action: Place the left heel in front of the right hip and land the left knee. Bend forward and lean on your left leg.
5. Head-to-knee style
Benefits: Stretch thighs and calves. If the legs are too tight, you can use a bandage to help.
Action: straighten your legs, press down, and touch your ankles with your hands.
6. Happy Baby Style
Benefits: Stretching thighs and groin thighs helps to relieve back tension.
Action: Lie on your back, separate your knees, then hold your thighs tightly and lower your legs or feet, but your head and coccyx can't leave the ground.
Step 7 Stretch the back of the calf
Action Description: Stand upright facing the wall, put your hands on the wall, extend one foot backwards as far as possible within a comfortable range, put your toes forward, touch the ground with your heels, and then lean towards the wall.
Of course, there are many things to pay attention to when running, such as running shoes, running posture, coordination strength training and so on.
The American Heart Association suggests that warming up and slowly raising the heart rate before each exercise can help relieve the pressure on the cardiopulmonary system. Relaxation after each exercise can ensure that your heart rate and blood pressure gradually decrease, and your heart and blood circulation system will not be suddenly changed.
So every complete exercise, warm-up and relaxation are essential!
Authoritative sports medical institutions and mass health media unanimously recommend dynamic stretching as a part of warm-up before exercise and static stretching as a part of relaxation after exercise.