stretch after run

Why Stretch After Run?

Every Runner should stretch after run. Running is an activity that requires moving your body in a specific pattern for a prolonged period of time. This continuous stretching and flexing in a repetitive way to propel you forward strains many body muscles – which ultimately results into stiffness, dehydration of all soft tissues (muscles, fascia, tendons, and ligaments).

To reduce this uneasiness and fasten the recovery process, you need to re-hydrate yourself as soon as you finish your runs. It’s even better to have an electrolyte solution post-run to drive water quickly into dehydrated tissues/cells.

Once you had some hydration you must to do a 15-20 min easy stretch-out (preferably while lying down on your back and then face down) for entire body (legs, spine, shoulders and neck) to relieve stress from key muscles and to realign your body. This helps in reducing overuse injuries and aids in faster recovery. Consume a Carbs plus Protein meal immediately after your stretching exercise.

Stretching has been hotly debated in recent years. There is no evidence that static stretching prevents injury or improves performance, experts now say. In fact there’s some evidence that it can hurt. When it comes to staying injury-free, functional range of motion is more important than flexibility.

 Before your workout, your time is better spent warming up with dynamic stretching. These moves, which include butt kicks and walking with high knees, improve range of motion and loosen up muscles that you’re going to use on the road. They also increase heart rate, body temperature, and blood flow so you feel warmed up sooner and run more efficiently.
After your run, if you have an area that still feels tight—the calves, hamstrings, hip flexors, IT bands, and quads tend to be tight after running—a little stretching may be in order. But it is not necessary. You might try a standing quad stretch, stand on one leg, bend opposite knee raise lower leg and hold it around the ankle.

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