Warm-up exercises are usually done before running, and stretching exercises are rarely done. There is a situation where people stretch before running. For example, some people have strong calf muscles and want to reduce their legs. For such people, it is recommended to stretch the soleus and gastrocnemius muscles of the calf before running. The purpose of pre-stretching exercise is not to use the soleus and gastrocnemius muscles behind the calf too much during running, but to use the quadriceps and gluteus muscles as much as possible. After running, it is recommended to stretch the soleus and gastrocnemius muscles of the calf again. In this way, with the extension of time, the muscles of the calf are less involved in running, which will gradually make the calf smaller. This is the advantage of stretching before running. Stretching before running is a warm-up activity, which is necessary.

Stretching before running can play the following roles: it can effectively reduce the cramp of calf muscles during running, which is what we often say. Can effectively reduce muscle and ligament strain. Stretching activities before running can warm up muscles and ligaments in advance, which can play a more effective role in running activities and avoid accidents. Stretching before running can effectively relieve exercise fatigue, make the body in an excited state and exercise for a longer time. Stretching before exercise is necessary, just like warming up a car before driving. Relieve muscle tension and make the body more relaxed. Make the body easier to exercise, thus improving the coordination of the body. You can expand the range of your body's activities, such as stretching first and then climbing, which will make your movements unconstrained. Can prevent muscle sprain (strong, soft and stretched muscles can withstand pressure better than stiff and unstretched muscles).

Helps to maintain the flexibility of the body, and the body will not become more and more rigid with age. No stretching, no exercise. Effective warm-up exercises make our whole fitness process more effective. Running stretching needs to pay attention to three elements: time, intensity and sequential time. People's reactions to stretching, that is, people's reactions to pain or discomfort vary widely. Because there are a large number of blood vessels in the muscles and soft tissues of the human body, not only the nervous system is affected, but also the local blood circulation of the human body is reduced during stretching. If the stretching time is too long, ischemia will easily occur, which will cause discomfort. . How to control the strength of stretching? Generally speaking, the control of stretching force will not be too much problem due to instinct and timely response during active stretching. The problem mainly occurs in passive stretching. Therefore, controlling the strength of stretching mainly depends on the tacit cooperation between stretcher bearers and stretched people.

It is suggested to control the stretching strength in the following two ways: when most people stretch to feel pain, their eyes and expressions will change, which can be used as a reference when stretching. This method can be used when the stretched person can't see the facial expression in the prone position. When there is some discomfort or severe pain, the stretched person should speak immediately so as to adjust the stretching strength in time. Sequential human body is an organic chain with links, and each link will have an impact on movement. When a link is rigid, the power will be concentrated here. But if you want to stretch this link, it is often useless to only care about one point and ignore the others. Many times, we should relax the muscles of other links first, so that the stretching force can be transmitted to people or concentrated on the target parts. Therefore, the drawing order is particularly important.