Here on the west coast, things have heated up.
The snow has melted and we are getting above 10 degrees Celsius.
It is time to start thinking about dusting off the running shoes and getting outside.
Today, I have a guest post from Bayo on stretches you have to do after your run. When we get back into running, many of us neglect stretching. This can lead to muscle pain and tightness and even injuries.
Take it away, Bayo!
Rick Kaselj, MS
Hello, how are you guys doing?
My name is Bayo Adio from Kansas. I am a track and field coach, a certified personal trainer, and a running coach.
I have helped a lot of people run 5Ks, half marathons and obstacle course races. But today, my goal is to share 5 stretches you need to be doing after you run.
5 Stretches You Have To Do After You Run
YouTubeto watch the YouTube video.
#1 – Hip Flexor and Psoas Stretch
Move into a 90-90 position, with your knee and hip at a 90 degree angle.
For a deeper stretch, lean forward a little bit more. This will help stretch your hip flexor, which often gets tight when you run.
Hip Flexor and Psoas Stretch
Complete 2 repetitions and hold this stretch for approximately 20 seconds on each side.
#2 – Glute Muscle Stretch
Sit on the floor with your knees raised and cross one ankle above the opposite knee. You will likely feel some tightness in the muscles here.
Glute Muscle Stretch
For a deeper stretch, lie on your back, reach through the hole between your legs and pull your leg closer.
Glute Muscle Deep Stretch
#3 – Quadriceps Stretch
Your quadriceps will generally get quite tight as well. If needed, hold on to a wall or chair for balance. Hold this stretch for 20 seconds on each leg.
#4 – Hamstring Stretch
Hamstrings often get tight after running. Move into a 90 90 position, extend your front leg forward, straighten your knee, and lean forward. Slowly bend as far forward as you can.
1st Hamstring Stretch
Or you can also stay right here.
2nd Hamstring Stretch
Remember the goal is not to strain the muscle. The goal is to stretch it to where you start to feel a little bit of stretch and then hold it there. Again, try to do 30 seconds on both sides.
#5 – Shoulder Stretch
We often overlook shoulder stretches when running. One simple stretch for your shoulders is to grab your elbow and just pull. Hold for 20 seconds on each shoulder.
We don’t do a lot of stretching when we start running. We focus a lot on mobility and dynamic stretches and drills to get warmed up and walking. The static stretches are usually saved for after a run.
I hope you enjoyed the stretches. Thank you so much for watching. Remember, always commit to be a better you! Good luck with your running! Peace!
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