Your post recovery methods from running are very important to help you fight off soreness. One key to helping soreness is your stretching routine after the run. Here are the top 5 stretches to perform after running.
Immediately after the run one should perform these stretches. I recommend each stetch to be statically held for 1 minute. Be careful not to overstretch pulled or sore muscles.
1. Inverted Hamstring Stretch: Seated.. invert one foot and gently reach forward to the elongated leg. Be careful not to bounce as you are reaching towards the toe. Slowly reach forward by inhaling and exhaling.
2. Laying Hamstring Stretch: Laying on your back elevate one leg upwards. Reach up behind the knee or calf and gently pull your leg back. Your opposite knee can be bent or straight.
3. Runners Stretch: This is a great stretch for soleus and gastrocnemius. Be careful not to overstretch with this exercise. Place one foot on the end of the stairs and gently let your heel drop. Repeat both sides.
4. Hurdler Stretch: Start in the pushup position bring one foot forward. Place your elbow on the outside of your knee. Your front heel should be flat.
5. Cobra Stretch: Start laying face down with hips flat on the ground. Slowly 1 vertebrae per time elevate your chest upwards until your hips start to leave the floor. Be careful not to overstretch. Slowly release downwards 1 vertebrae until flat again.
{ Comments on this entry are closed }