Running is a strenuous and taxing all-over-body workout. However, many injuries can be avoided by stretching after a run. After running, it is essential to allow your muscles to lengthen and return to their standard form.
I’ve been running for over 15 years, and there are several reasons you should stretch after running. These include:
1. Increases flexibility and recovery time after a run
Running is hard on your body, especially your muscles and tendons. Your muscles contract (shorten) as you tense your body and adapt to the running surface when you run. Stretching after running will help you recover faster by re-lengthening your muscles and improving your flexibility. If you’ve ever felt stiff after running for a few hours or a few days, this is the result of lactic acid on your muscles. Buy TB500 UK
Tip: To see the benefit of stretching, try running without stretching afterwards, and then the next time, take 10 minutes to warm up with stretches. When you compare how you feel after doing both, you’ll notice that stretching is more beneficial.
2. Reduce the adverse effects of lactic acid on your body.
Your body works hard during exercise to produce energy for your muscles. This is especially true for runners, who require a steady energy supply to keep their muscles moving. If your body does not get enough oxygen, it starts to produce lactic, attacking forces and making you more susceptible to exhaustion, causing you to slow down.
Lactic acid decreases and muscles return to normal as you rest, and your body can restore normal oxygen levels. However, lactic acid is bad for your body, and gentle stretches after running can help stretch out tired tendons and muscles while also speeding up the process of lactic acid leaving the body. Stretching after running will also help you relax your muscles by gently lengthening them after they become shortened during exercise, as your muscles are more susceptible to small tears after the lactic acid buildup.
Stretching is recommended as a warm-down programme after running.
1. Walk around for 5 minutes to help your muscles relax and prevent spasms. 2. Calf muscles should be stretched (muscles directly behind your knees) 3. Hamstring Stretches (These are the muscles at the back of your legs that lead up to your bum, and they are the site of some of the most common injuries in runners.) 4. Stretch your quadriceps (the opposite side of your hamstring in your thigh area). These frequently hurt after exercise, and you’ll notice them, especially when you try to sit down and cross your legs. 5. Extend your lower back. Running takes a toll on these, especially concrete, and it can be painful and sore after a long run.