8 Stretches You Must Do If You Run & 10 Amazing Benefits Of Stretches
Are you one of those people who run for fun and as a bonus you burn some extra calories? Or are you one of those people who run just with the purpose of burning extra calories?
Regardless of what your intent is, it may all be going for a waste, if you aren’t warming up and performing simple stretches before the run!
How do stretches help?
(Isn’t it waste of time while I could spend time running? NO. Read on to know why.)
If you’d like to know the most effective way that you could avoided damaging your body, reduce the cramps and muscle pains, and make your running count – follow these simple 8 Stretches that you must do if you run. (even though you might not run like a marathon runner)
But before launching onto the 8 stretches that you must do, you should know that stretches have to be done before and after the run too.
10 Benefits of stretches
1. Stretches improve the efficiency of your run
By stretching, the body gets warmed up. This helps you be more prepared for the run and improves your performance.
2. Stretches helps avoid injury to the body
There are higher chances of causing an injury to a body organ if it is used strenuously before it is stretched, because organs are not generally equipped to handle sudden bouts of pressure hence leading to injury.
3. Stretches reduces the risk of getting muscle pulls
Stretches relax the muscles and hence muscle pulls can be reduced.
4. Stretches make your body more flexible and agile
Stretching allows you to move your muscles and joints to the full extent possible hence making body movement and motion more fluid-like and flexible.Stretches improve the strength of your muscles
The muscles get the necessary support and strength to deal with strain, hence making them stronger.
5. Stretches help the body get limber
Stretches relaxes the body and eases out tension and loosens the hard muscles.
6. Stretches prepare your body for a strenuous fitness regime
Stretches ensure that your body knows that some form of physical activity will follow; hence the body is better equipped at handling pressure and stress.
7. Stretches reduces the muscle cramps and pains
Muscle cramps and pains are caused due to ineffective movement. Stretches allow the necessary motion, hence reducing these
8. Stretches relieves the tension in your body
Stretches relieves the tension in the muscles. When muscles are tight, they hinder the performance and entire functionality.
9. Stretches result in increased energy levels
By performing stretches, there is an increased flow of blood circulation to various parts of the body. This results in higher energy levels and hence a better running session.
You can start by warming yourself up with a three minute jog, followed by the stretches below, which are aimed at helping you bring out the best out of the running session about to follow! About half a minute of each exercise along with a three minute jog, would take up roughly 6-8 minutes and you can happily run your way to a healthy and fit lifestyle post that. And what’s more, you reduce your chances of injury and the amount of muscle soreness too!
The Stretches You Must Do Before You Run:
1. Marchers
The method:
Keep your body in a straight posture with your feet apart, facing towards the front.
Move your right leg straight in front and extend your left arm as you edge to reach towards your right toes. In this posture stretch your right arm completely in the opposite direction, behind you.
Put down your right leg on to the ground.
Now, stretch your left leg in front as you edge to reach out your extended right arm to touch your left toes. In this posture stretch out your left arm completely in the opposite direction, behind you.
Repeat this cycle for both legs. Remember right leg with left arm and vice versa.
The pull of muscles you’ll feel at:
Your back, abs, butt, and hamstrings.
2. Jumping Jacks
The Method:
Stand straight. Keep your feet together and your arms on your sides. Jump and extend both your legs to have space between them. Simultaneously lift your arms to clap over your head. Hop back to the original position.
Repeat this.
The pull of muscles you’ll feel at:
Your back, shoulders, and legs.
3. Star stretches
The Method:
Stand with your legs wide apart, with feet facing in the front. Stretch your arms above your head in a “V” posture.
Keeping your left arm as it is, move your upper body forward and extend your right arm to edge towards and touch your left toes. Stretch as much as you can.
Straighten up and come back to the original posture.
Now, keeping your right arm as it is, move your upper body forward and extend your left arm to edge towards and touch your right toes. Stretch as much as you can.
This is one cycle. Repeat this.
The pull of muscles you’ll feel at:
Your shoulders, back, and hamstrings.
4. Heel Taps
The Method:
Keep your legs in a wide stance. Your feet should face forward. Your shoulders should be stacked up over your hips. Get the heel of your right leg to touch your left hand in front of you.
Return to the original posture. Now, move your heel of the left leg to touch your right hand in front of you.
Repeat the cycle.
The pull of muscles you’ll feel at:
Your butt and lower back.
5. High knees
The Method:
Bend your knees and elbows at 90 degree angle. Shift your body weight on to your left foot as you pull your left knee up to the hip-height. Move your left hand till your shoulder level.
Shift your body weight a=on to your right foot as you ull up your right knee up to the hip-height. Move your right hand till your shoulder level.
Repeat the cycle. Be sure that you are quick while doing so.
The pull of muscles you’ll feel at:
Your shoulders, butt, core, and legs.
The Stretches you must do after your run
6. Quad stretch
The Method:
Stand straight. Ensure that your feet face towards the front and your shoulders are straight and stacked above your hips.
In a swift motion, move your right heel backwards. Extend your right hand, reach out and catch your foot from outside, hold this and bring it close to your body. Ensure that your knee is straight and your hips are sqaure. Stretch your left arm upwards and maintain body balance.
Stay in this posture for about half a minute and repeat with the other leg.
The pull of muscles you’ll feel at:
The front of your thighs.
7. IT Band stretches
Method:
Stand with your feet not so wide apart with your feet facing in front. Move your left foot behind your right foot in a criss-cross manner. Now, bend your upper body forward and downwards to reach out to your left foot.
Stay in this posture for about half a minute and repeat with the opposite legs by crossing right foot to be behind the left foot and in the same manner by touching the right feet.
The pull of muscles you’ll feel at:
The muscles that run from your butt through the outer thigh and knee.
8. Hamstring stretch:
The Method:
Keep your legs wide apart. Move both your arms straight in front. Keep your back absolutely erect, while you bend your knees. In this posture, slowly sit on the back of your hips. It is a low squat. In the process be sure to stretch out your arms straight in front.
The pull of muscles you’ll feel at:
The back of the thighs and the butt.
Follow these simple 8 stretches to make the most of your run. Now that you are equipped with the basic knowledge of stretches and understand the importance of stretches, it is time this is put to test. Grab your running shoes and begin stretching your way to a healthy life!
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