Do you run daily? If so, you should know the value of rest days and stretches. A few people ask me whether it is important to do stretching. The answer is clearly yes! When we workout and even run daily, muscle tears, tissues get damaged, soreness and injuries become our friends. If you’re a runner, this is the best 10 minute stretch for you to replenish and recover properly. Get your free 10 minute stretch for runners guide now.
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Best 10 minute stretch for runners
Stretching after a run is important to recover the muscles. A cool down is essential after a workout, too. It helps to reduce muscle soreness and keeps you from overworking your muscles. Generally, you should perform stretches after your run for about 10 minutes. Your body will warm up if you wait longer than that, so it’s best to get started as soon as possible after running.
When stretching, it’s important to remember that the key to any stretch is “form”— not just squeezing the muscle tight enough. You want the muscle to be loose and relaxed when you’re finished with the stretch — not tense or tight actually. Okay, enough of lecturing. Let me tell you why stretching is important for a runner. Here are some essential stretches for runners:
1. Quadriceps Stretch Laying:
Lay down with your knees bent and feet flat on the floor. Do this for a minute. Keep your back on the ground and your arms at your side. Finally, raise your toes off the ground and hold them there for 30 seconds. Make sure you do this five times, then do it again.
2. Hamstring Stretch:
Stand with your feet shoulder-width apart and your toes pointing outward. Cross one leg in front of the other, supporting yourself with both hands on the wall behind you. Lean forward into a slight squat, squeezing your glutes to keep a straight line from knee to ankle. Hold for 30 seconds, then switch legs and repeat five times for each leg.
3. Groin Stretch:
It’s best to lay face down on the floor with your knees bent. Your feet should be flat on the ground. Your hands should be behind your head. Keep your back straight while crossing one leg over the other. Then lower one leg to the ground while keeping your back straight to feel a stretch in the groin area. Hold for 30 seconds, then repeat five times for each leg.
4. Achilles Stretch:
The heel of your foot is on the ground. Pull up on your toes as if you were trying to touch your heel to your buttocks for 30 seconds; then let go of your toes and let go. Then switch legs and do this five times in all.
5. Quadriceps Stretch Standing:
Stand with your feet shoulder-width apart, toes pointed outward, and arms extended out at your sides. Bend from the hips until you feel a stretch in the front of your thighs. Keep your back straight. Hold for 30 seconds, then do this five times for each of your two legs.
6. Glute Stretch:
Lie down on the floor with your knees bent and feet on the ground. Keep your back straight, and don’t let your hips fall. Cross one knee over the other, making sure your back is straight. In the next step, lower one of your legs down to the ground, but keep your back straight. Hold for 30 seconds, then do this five times for each of your two legs.
7. Knee-Tuck Stretch:
Put your legs out in front of you on a chair. Bend one knee so that it is at a 90-degree angle, then do the same thing with the other knee. It’s time to grab the chair and pull it toward you, but keep your back flat on the ground. Hold for 30 seconds, then switch legs and do the same thing five times for each leg. Do this for each leg.
8. Toe touch:
This stretch can also help runners become more flexible. Toe touch is when you stand with your feet together or shoulder-width apart. Then, keep your knees straight but not locked. So you have to bend your hips and slowly lower your head toward your knees, keeping your back as straight as possible while you do it. Now, the last thing to do is move the fingers toward the toes and let the neck go back. Then you have to hold for up to 30 seconds, rise, and do it all over again.
9. Downward Facing Dog:
Start on your hands and knees, with your hands under your shoulders and knees under your hips. Inhale, exhale as you rise to all fours, one knee toward the ceiling and the other leg extended. Maintain a long tailbone over your heels as you lift up, keeping your hips and back flat on the floor.
10. Seated twist:
Our gluteal muscles are powerful and large. They’re used for running, climbing, and getting out of a seated position. The muscles in the back of the thigh and the buttocks benefit from a seated twist stretch. To perform this stretch, sit on a mat and stretch your legs out in front of you. Bring the left leg over the right leg and place the left foot on the floor, twisting the left knee to the left and pressing the left knee to the inner side with the right arm. You must hold this position for at least 30 seconds. Return to your starting position and repeat on the other side.
Without these, you can also follow some extra tips like; never go excessive stress on the first go; it is important to progressively increase the distance, occurrence, speed, and force of running. On the other hand, wearing perfect running shoes is also very important.
Suppose a person is running on pavement or any type of solid surface needs to wear proper running shoes. In that case, the muscle-tendon will be damaged very body and may cause bone deterioration. Even you need to wear proper clothes for running or any workout. Finally, do the given stretches after your run and warm up before you start running. It is very important to warm up our muscles to prevent risks of injuries.
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These 10 minute stretches for runners are very useful for preventing common running injuries. Any type of body movement, whether in the gym or only running, can lead us to injury risk. Taking some precautions can help people prevent injuries. So, follow these stretches right after or before you are done with running.