You’ve just finished your running session, is it really necessary to perform 10 to 15 minutes of cool-down after running stretches? It sure is! After such a vigorous and demanding run your muscles need some time to stretch out and relax. Moreover, performing stretching exercises after running will also speed up your recovery and you will be able to hit the running track sooner than you thought you could! A few important tips to remember while performing stretching exercises after running include the following: perform each stretching exercise gradually and hold it for 30 seconds; the after running stretches are gentle exercises so do not push your body up to the point of pain and discomfort.
Once you take out the time to perform these stretching exercises after running and begin to notice the difference in your performance, you will realize just how important those 10 to 15 minutes of cool-down after running stretches really are! The following after running stretches are simple to perform and are highly effective.
Once you take out the time to perform these stretching exercises after running and begin to notice the difference in your performance, you will realize just how important those 10 to 15 minutes of cool-down after running stretches really are! The following after running stretches are simple to perform and are highly effective.
After Running Stretches # 1- Quadriceps Stretch!
Place your right hand on the wall or hold onto a chair for support. Bend the left knee, bringing the left heel up towards the buttocks. Grip your left foot with your left hand, straighten your back, and maintain the quadriceps stretch for at least 30 seconds. Repeat the quadriceps stretch sequence with the right foot.
After Running Stretches # 2- Lower Back Stretch!
Lie on your back, on the floor or on an exercise mat. Bend your knees bringing them in towards your chest. Lift your upper body towards the bent knees and wrap your arms around both the knees. Hug your knees to your chest for at least 30 seconds. Repeat the lower back stretch at least 2 to 3 times.
After Running Stretches # 3- Hamstring Stretch!
Lie down on your back, on the floor or on an exercise mat. Bend your knees so that both feet are pressed flat against the floor. Lift one knee towards your chest and then extend it upwards. Use both your hands to hold onto the hamstring or calf of the raised leg. Breathe in, and as you slowly breathe out bring the raised leg back down towards your chest and onto the floor. Repeat the hamstring stretch sequence with the other leg. Perform the hamstring stretch at least 2 to 3 times.
After Running Stretches # 4- Groin Stretch!
Position yourself on the floor or on an exercise mat in a seated position. Press the soles of your feet together and place your elbows on the inside of your knees. Slowly lean forward and press your knees down towards the floor. Hold the groin stretch exercise for 30 seconds at least. Repeat it 2 to 3 times.
After Running Stretches # 5- Hips, Shoulders and Back Stretch!
Position yourself in front of a wall. Maintain a distance of 3 feet between yourself and the wall. Place your feet together pressing them flat against the floor. Extend your arms straight out in front of you and place your hands on the wall. Lean backwards on your heels, keeping your legs and arms as straight as possible. Hold this stretching exercise for 30 seconds. Repeat at least 2 to 3 times.
