If you are a runner, it is absolutely essential that you makes sure your muscles stay fluid and flexible in every way. This means doing a certain amount of stretches to ensure that you can run to the best of your ability.
There's an endless number of runners who seem perfectly able to squeeze in many hours of running every week but who just don't seem to have the time to stretch for five or ten minutes before and after. Find the time.
Sure, it is not as fun as hitting the road, and the benefits may not be as immediately obvious. However, a good and consistent stretching program can save you a lot of trouble and keep you running when you might otherwise become injured.
Along with training gently and choosing the right shoes, stretching is the most important thing you can do to protect your body from the rigors of the road. You'll also find that the benefits of stretching include reduced muscle soreness after running and even better athletic performance.
That said, you should be careful about how you stretch. If not done properly, it can actually cause injury rather than prevent it.
Rule number one: do not bounce. It's a common mistake, but bouncing risks pulling or tearing the muscle you're trying to stretch and relax.
Muscles must be stretched gradually. If one is applied too quickly, the muscle responds with a strong contraction, increasing tension.
If it is applied slowly, however, this contraction reflex is avoided, muscle tension falls, and you may pull the muscle further. The lesson here: move slowly and hold the stretch for thirty to forty seconds.
Do not move your muscles beyond the point where you begin to feel tightness in the muscle. Do not push through muscle resistance, and never move to the point of discomfort or pain.
Here are some lengthening exercises you are going to want to try to ensure that your running is fun and safe. First, stand about three feet from a wall, feet at shoulder width and flat on the ground.
Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.
From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent.
Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.
Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.
Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders.
Stretch both arms. Lie down with one leg straight up in the air, the other bent with foot flat on the ground.
Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract.
Stretch both legs. Kneel on your knees (without resting back on your heels).
Lean back with your body erect and your arms to the side. Hold for fifteen seconds.
Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps.
Keep your body upright throughout. Change legs and repeat.
Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent.
Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).
By doing a few or all of these each day, your muscles will be much happier and stronger for it. After all, why not sacrifice ten minutes a day to be able to keep running?
Author Resource:-
Jack R. Landry has been writing about the exercise and health industry for years. He recommends using an ellipticals to stay healthy and fit.
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