How Long Should You Wait to Run After Eating? If you do static stretches, you'll get the most benefit from them now. Unless you feel a specific area that is tight or trigger point that you think needs to be addressed, stretching doesn’t really … “Stretching after a run can help enhance your range-of-motion,” says Chris Wolfe, a RRCA certified running coach and director of STAR Physical Therapy, in Nashville, Tennessee. Running with stiff, tight muscles is not only hard, but it can also set you up for injury if you make it a habit. So doing a few running stretches regularly to maintain or improve your flexibility and range of motion is an essential part of training. “It should be a bit uncomfortable because the point is that you have to have physiological changes to the muscle for it to benefit.”, The Best Affordable GPS Watches for Runners. If I can tell I am going to be sore after a run then I will stretch my legs a little to try and prevent some soreness. Stretching after you run will help with flexibility. Frequency: Stretch daily, especially after a tough workout. You’ll also find that your range of motion improves when you stretch after running. Release and step forward; switch legs. Stand with your feet hip-distance apart. Obviously, after a run is a great time to stretch. If you’re working on building your flexibility, you’ll likely find you can reach further during an after-run stretch than when your muscles are cold. Gerald Smith investigates how to use dynamic stretches for runners and after running stretches.. Finding time to train can often be difficult. That’s where dynamic stretching—active movements that stretch your muscles without holding one position for too long (think: Frankenstein walk vs. touching your toes and holding it)—comes in. Try these stretches after a run that can be done anywhere. How to: While standing, shift weight to right leg, bring your left heel back, and grab your left foot or ankle with your left hand. It’s also important to stretch after a run. “A warmed-up muscle will not only better endure the stretching, but it will have the … When it comes to staying injury-free, functional range of motion is more important than flexibility. The final answer, once and for all. After 20 reps, repeat on left leg. Hold for 30 seconds and switch legs. When it comes to stretching after running, the same holds true. Extend your left leg straight behind … ... Harper recommends the dynamic stretching sequence below post-run… People should stretch after every run while the muscles are still warm and hold each stretch for 10–30 seconds. This may cause you to alter your gait and form, increasing your risk for injury. Piriformis stretch. And remember to stretch both sides equally. How we test gear. You’ve probably heard that it’s good to stretch before any physical activity to help prevent injury, and that can be true, but there has been debate on whether to stretch before running. “Before you exercise, you want to get blood to the muscles, which get them warmed up and ready to go,” Gromelski says. Before you run, your time is better spent warming up with dynamic stretching for 10 to 15 minutes. Should you stretch before or after your workout? But what kinds of stretches to do?To get the heart rate down, a cool down period is always recommended post run. It is helpful to focus on breathing in and out throughout the stretch. August … Find out more about the injury rehab services offered at Paramount Physiotherapy & Sports Injuries Clinic in Brampton by calling 905-455-4488 today! New to running? Stretching after your work out is beneficial because your muscles are already warmed up and you can gain flexibility by holding the stretches for 30 seconds. Stretching and strengthening is beneficial for another reason as well : your stretching will strengthen some important muscles. Remain upright by keeping your core engaged and your hips in line with each other. Hamstring Stretch. Stretching After Running It’s also important to stretch after a run. The answer: Yes, stretching postrun will help loosen any tight muscles. Flexibility boosts performance, improves posture and reduces the chances of getting an injury. Hamstring stretch: While standing, place your right leg slightly in front of you and rest on your right heel, then bend into the stretch slightly with your left leg, hands on your hips. That leads to less force production, so your speed will go down.”. Length: Hold each stretch for a minimum of 15 to 20 seconds for 1 to 2 rounds. Some of my best friends stretch after running. 1. 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