There are many benefits to stretching before running: it prepares your body for the workout to come and increases joint flexibility. “While many runners don’t see the advantage of a pre-workout stretching routine,” says running expert Sascha Wingenfeld,
“it’s important for your body to warm up properly before running.” Stretching is also a good idea after your workout: it helps tired and sore muscles to relax and lengthen and initiates the recovery process.
“ Are you not really sure what stretching exercises to include in your warm-up or cool-down? We have put together two short routines to help you optimize your warm up and cool down. ”
Stretching has many benefits Of course, regular stretching cannot make you run faster or correct improper body posture. “It’s more about relieving everyday soreness and preventing muscle imbalances before your workout.
That way you don’t have to struggle against your body during your run.” A short warm-up routine of dynamic stretching can help your muscles feel refreshed. After your endurance workout, a static stretching routine initiates the recovery process. “Stretching as a cool-down relaxes your body and mind.” This supports and speeds up your recovery post workout.
The most effective stretches for warming up and cooling down
Are you not really sure what stretching exercises to include in your warm-up or cool-down? We have put together two short routines to help you optimize your warm-up and cool-down.
Warm-up: Dynamic stretching is designed to warm up your muscles. “This should help loosen and warm up your muscles without reducing muscle tone,” says Sascha. Move smoothly through the exercises and do not try to stretch to the maximum point of flexibility. Recommended warm-up routine:
5-10 minutes of easy running
1-2 series of stretches with 10 repetitions each
Hold each position for 1-2 seconds
Cool-down: The following cool-down routine helps your body reduce the initial soreness in your muscles after your workout. Remember to stretch until you feel a slight pull, not until you feel pain. Make sure to breathe calmly and deeply: your body needs oxygen to relax your muscles. Note: You should not perform this extensive stretching routine after very intense workouts. A shorter version of the exercises is probably enough.
Recommended cool-down routine:
5-10 minutes of easy running
3-4 series of stretches
Hold each position for 60 seconds
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