Stretching after running
1, stretching the calf
There is a lot of pressure on the calf during running, so the calf muscles need to be stretched and relaxed after running.
(1) two arms apart, according to the wall. Legs apart, front and back, front legs bent, rear legs straight, feet straight forward, feet on the ground, feel calf muscle stretching, hold 15-30 seconds, and change legs.
Hold the wall with both hands, keep your hind feet on the ground, straighten your legs, and feel the feeling of calf stretching. Repeat for 20 seconds.
(3) Bend down and support your body with one arm and one leg (straighten up and touch the ground with your toes). The other leg bends in front of you, relax. The center of gravity of your body is concentrated on the toes that support your feet, and the heel is forced backwards and downwards. You feel the muscles in the back of your calf tighten and stay tense. Count 10, relax, repeat 3 times, and then change the other leg 3 times.
Step 2 stretch the ligament
Rope muscle, that is, hamstring muscle, extends from pelvis to calf at the back of thigh, which is easy to be injured, so it is also important to stretch the muscles after leg.
① Cross your legs, put your feet together, bend over and straighten your knees. Try touching your feet with your hands or sticking your body on your legs, and hold for 15-30 seconds to change your legs.
(2) Keep your chest close to your knees, and don't bend your knees. Feel pain in leg ligaments and back, stop stretching and take a deep breath twice, and slowly return to the initial action. Repeat the action 12 times.
(3) Pull up the stretched left leg slowly, without bending the knee, tighten the muscles of the buttocks and thighs until the thighs are at right angles to the body, then stop stretching, take a deep breath twice, and slowly return to the initial action.
Step 3 stretch gluteal muscles
During running, part of the strength of leg lifting comes from the strength of hip flexors, so these muscles also need to be stretched well after running.
(1) Legs apart, one in front of the other. Keep your feet pointing forward, keep your body upright, press your hands against your thighs, and move your hips forward until you feel stretched in front of your hips and above your thighs on your hind legs. Hold 15-30 seconds and switch legs.
② Hands backward and hips slowly slide forward for 20 seconds.
③ Put your hands behind your head, press your knees and hips to one side, hold for 20 seconds, and repeat in another direction.
Step 4 stretch your knees
① Press your knees down with your hands for 20 seconds.
② Right hand support, twist the left elbow to the right knee, feel the feeling of stretching the outside of the right leg, and feel the feeling of stretching the muscles of the left waist. Repeat for 20 seconds.
(3) Stand up straight, with your feet shoulder-width apart, with your toes pointing outward in the direction of your legs. Don't bend your feet, bend your body downward, and touch your toes, feet and feet with your hands.
(4) Feet left and right, one leg is bent, the other leg is straight, and the body vibrates to the straight leg side. Alternate left and right legs during practice.
Step 5 stretch your abdomen
Sit down, bend your knees, put your feet in front of your body, keep your feet as close to your groin as possible, and keep your feet as close to the ground as possible for 15-30 seconds. If you can do this easily, lean forward as far as possible (be careful not to overdo it) and hold 15-30 seconds.
Step 6 stretch your upper arms
When you run, your upper body is also moving, so stretch your arms. Extend the left arm to the right side of the body, press the elbow joint of the left arm with the right hand to make it as close as possible to the right shoulder, hold it for 15-30 seconds, and change the arm.
Step 7 stretch your thighs
The muscles in the front of the thigh also need to be stretched.
① Stand up straight, raise your left foot and put it behind you, grab it with your left hand, keep your knees together as close as possible, and slowly pull your left foot to your hip with your left hand until the quadriceps feels stretched, and hold it for 15-30 seconds, then change your legs.
② Sit on your knees with your feet facing each other, hold your feet with your hands and lean forward.
(3) Put your hands in front of the ground, separate your legs into a straight line, and lie prone or sideways.
(4) sit on the ground, straighten the leg to reach in front of you and bend the other leg. The outside of the whole leg clings to the ground and forms a triangle with the straight leg. Keep your back straight, bend forward as far as possible from the crotch, grab the toes of the straight legs with both hands, hold this position for 20 seconds, and then relax. Personal flexibility is different, it is normal not to touch your toes, just try your best.
⑤ Sitting posture, feet and soles together, knees propped outward as close as possible to the ground, both ankles supported by both hands, keep this posture, count 10, relax, and then repeat for 3 times.
⑥ Sitting posture, keep your feet straight and open in front of you, keep your back and knees straight, bend forward from your crotch, grab your ankles from the inside of your legs with your hands, keep this posture, feel the inner thighs tighten and relax, and then repeat.
Step 8 stretch your shoulders
① Lie on your back, lift one leg, grab one end of your thigh near your knee, and pull it towards your chest. Keep the other leg straight and close to the ground, and keep your head on the ground. Hold the posture, count 10, repeat 3 times, and switch legs.
② Grab the elbow of the opposite arm from the outside and the back with one hand, pull it to the opposite side of the grabbed arm, keep the posture as 10, repeat for 3 times, and then stretch the other shoulder.
③ Hold your hands and fingers crossed on the top of your head, palms up, arms up and backward, and hold for 15 seconds.
④ Straighten one arm upwards, then bend the forearm to the back of the head, relax, grab its elbow from the back of the head with the other hand, and slowly pull it to the opposite side. 15 seconds.
You should warm up before running.
Before running, it is very important to open the hip joint and move the knee joint. Only by fully warming up before running can your legs be put into the "weight loss campaign" in the best condition. You can walk at a slow speed or run at a very low speed 1 km. Start slowly, wait until your muscles are warm, and then continue running. Running efficiency will be higher.
You should replenish enough water before running.
The most important thing for running is not to forget to drink water. Outdoor air is dry, with low temperature and low air humidity. The water lost during exercise will lead to water shortage. Therefore, you should "drink water" to your body before, during and after exercise (you only need to replenish water before running for half an hour). Warm water is suitable for running and drinking.
Long-term runners can carry a bottle of sports drink containing electrolyte with them when running, which can prevent muscle spasms.
Ensure blood sugar level before running.
Eating in moderation can avoid the drop of blood sugar caused by calorie consumption during running. You should have a snack or dinner 1.5-2 hours before running. You can choose some foods with high sugar, low fat, low fiber and low protein. Such as bread, bananas and cold oatmeal.
Girls should wear sports bras before running.
The amount of perspiration and the impact on the body during exercise are much higher than usual. Because of the starting point of design, the general bra is far from providing the protection and comfort it should have during exercise. Therefore, girls must wear appropriate sports bras before running.
The intensity of different sports is different, that is, the impact, vibration and injury to the body are different. The higher the strength, the stronger the fixity of the required bra. When running, you need to choose a sports bra with medium and high strength support.
What stretching exercises can I do before running?
Stretching tensor fascia lata
The tensor fascia lata starts from the front of the lateral hip and extends downward, forming a powerful tendon connected with the lateral thigh. This tendon is the tibial ligament. The tibial ligament extends downward along the lateral side of the knee to the upper end of the tibia. Tensor fascia lata is responsible for contracting hips and extending legs to both sides of the body. Because its tendon is connected to the lower knee, tensor fascia lata also helps straighten the knee.
The main point of action is to kneel with your back to the wall and touch the wall with your toes. Step forward with the left leg, step on the ground with the whole foot surface of the left foot, and the left calf is vertical to the ground. Lean forward on your left thigh. Next, the right foot slides to the left along the wall for a distance of about 30 cm. Tighten your abdomen and put your hands on your left knee. The upper body leans slightly to the left, forming an arch with the legs.
The upper body and legs should be arched and the calves should be bent inward at a certain angle.
1 Slowly straighten your arm and stretch for 5 to 10 seconds. Don't bend your waist or hips. Continue stretching until a tingling sensation appears on the outside of the thigh. Relax your muscles for 5 to 10 seconds.
The right foot is pressed against the wall, and the right knee is carefully pressed down, resulting in resistance. Relax your muscles for 5 to 10 seconds.
3 Continue to straighten your arms for further stretching, and be careful not to bend your waist or hips until you reach a new termination point. Repeat 2-3 times.
Stretch rectus femoris
The rectus femoris starts from the front of the hip joint, extends to the hip joint and knee joint, is connected with the top of the front leg, and is connected with the other three muscles of the quadriceps femoris at the patellar tendon. In this action, the other three muscles are also stretched; However, for health, the importance of the other three muscles cannot be compared with that of the rectus muscle.
The main point of action is to find a stable plane. The height of an airplane depends on its height and flexibility. The most important thing to pay attention to is not to bow your head at any time during exercise. Lift your forearm with both hands and pull your right foot with the rope on your right shoulder. Step forward with your left foot and lie on the flat surface of the bench. Make sure your whole left foot is on the floor and your back is completely straight.
Make sure your knees are pulled in the direction of your hips. Carefully straighten your arm, drive the rope to pull your calf and stretch your muscles for 5 to 10 seconds. Stop pulling the rope when the front side of the thigh feels stretched. Relax your muscles for 5 to 10 seconds.
2 Hold the rope firmly, at the same time straighten your right knee as far as possible, and press your right knee down on the bench surface for 5 to 10 seconds to generate resistance. Relax for 5 to 10 seconds.