Done with your running workout? Then now it's time for stretching after the run. Or is it? We'll tell you what it really does.
The running season is in full swing. No matter whether early in the morning, at noon or in the evening at any time you meet numerous runners.
You're probably lacing up your running shoes again or have even just started running. Today we would like to devote ourselves entirely to the time after jogging.
Completely exhausted, you return from your running session, take a few more steps and take a deep breath.
And now? Stretching - yes or no?
In fact, it is still very controversial how effective stretching really is. For some, stretching is part of the workout, while others think nothing of it.
But we've done our research and tell you when stretching after running makes sense and what exercises are available for it.
Table of contents
Why stretching after running?
Opinions about the usefulness of stretching still differ widely. There is no proven evidence that regular stretching prevents muscle soreness.
Nevertheless, it is known that stretching is not completely ineffective or useless.
In fact, there are some positive effects for our body. Regular stretching:
- Increases flexibility
- promotes blood circulation and metabolism
- Provides relaxation
- promotes regeneration
- increases the general well-being
- Reduces back pain
- relieves tension
- counteracts muscle shortening
- Prevents muscular imbalances and bad posture
Regular running is an enormous strain on the skeletal muscles. The monotonous motion sequences can cause tension and muscular imbalances.
During the load, the basic tension of the muscle also increases. In order to increase its performance, it shortens.
If you don't stretch regularly, the contractions will remain. These can then lead to tension and poor posture.
Thorough stretching after running helps you to loosen the muscle again and make it supple. Regular stretching also maintains flexibility and balance between muscles.
If you have no muscular imbalances or shortened muscles, stretching is unnecessary. It can even be counterproductive if you are too flexible.
However, since even scientists and medical professionals disagree about the positive effect of stretching, it's up to you whether you stretch regularly or not.
Find out for yourself what is good for you and what you prefer to do without.
13 ingenious stretching exercises for the back!
When should you stretch after running?
5 to 15 minutes after jogging is the perfect time to start stretching. After your jog, catch your breath. Wait until your heartbeat calms down and you can breathe normally again.
Now is the right moment to start stretching after running. The muscles are still warm and stretchy.
Depending on how long and strenuous the run was, it may be a good idea to hop in the shower first, especially after races. Get it done right away, change your clothes and then start stretching.
With a leisurely and relaxed run, the shower can wait until after stretching.
How do I stretch properly after jogging?
Just like running, stretching is all about doing it right. Whether you choose to stretch after running or before, it doesn't matter. You can do both.
However, take enough time for it and concentrate.
You can harm your body if you stretch too jerkily or hold the stretch too long.
That's why you should definitely pay attention to this:
- When stretching after running, you should hold each exercise for 30-45 seconds
- Perform each stretching exercise two to three times.
- Relax for about 2 seconds between each exercise.
To help you remember the stretching technique easily, there is a great mnemonic. It is also S-H-E-S expansion technology and describes exactly how to stretch properly.
S tretch yourself carefully until you feel a slight pull in the muscle
H old the stretch for 30-45 seconds
E ntspan for two seconds
S tretch you again for 30-45 seconds. But now a little stronger.
What is the difference between static and dynamic stretching?
There are two types of stretching: static and dynamic. Static stretching is a slow, sustained stretch held for 30 seconds or longer. It can be used after running to relax tight muscles and reduce the risk of injury.
Dynamic stretching involves low-intensity active movements such as arm swings, leg kicks and trunk twists. This type of stretching helps prepare your body for activity by improving range of motion.
Dynamic stretching should be performed before running to warm up muscles and increase overall performance.
Both types of stretching are important for maintaining optimal performance levels during regular running, so incorporate them into your workouts as needed!
Fingers to the floor at last: Here's how!
9 exercises for stretching after running
Do you like to stretch after a run? These exercises should not be missing from your cool-down program. They help you to reduce the tension of the muscles and support the regeneration.
1. stretching exercise for the calves
Running puts a lot of stress on your calves, so be sure to stretch them.
- Lean against a wall or tree.
- Take a big step backwards with one leg.
- The feet both point parallel to the front.
- Shift your body weight to the front leg and try to push the heel of the back leg towards the floor.
- The foot remains extended.
2. stretching for the posterior thigh muscle.
The posterior thigh muscles protect the knee joint and strengthen the anterior cruciate ligament. Mobility can be reduced by shortening.
That's why thigh stretching should be an integral part of your cool-down program. More You can find thigh stretching exercises here.
- Stand up straight.
- Stretch one leg forward and pull the tips of your toes toward you.
- Bend forward with the upper body until you feel a slight stretch.
- Hold and change leg.
3. stretch hip flexors
A weak, shortened and insufficiently trained hip muscle restricts the range of motion when running. Your steps become smaller and the body's center of gravity is not optimally distributed. This can put a lot of stress on the knee.
Find more hip stretches here: "How to stretch your hips properly!“
- Make a lunge forward with one leg.
- Put down the back knee.
- Push the hips forward and pull the heels of the back leg toward the buttocks.
- Hold the stretch and change the leg.
4. adductors stretch after running
Adductors stabilize the pelvis and leg axis and are very important for running movement. Interested in more stretches for the adductors? Look here: "Great stretches for the inner thighs!“
- Stand shoulder width apart.
- Squat down until you can push your knees out with your elbows.
- The back remains straight.
- Hold the position.
5. stretching exercise for the gluteal muscle
Sitting for too long or monotonous movement sequences can lead to tension in the gluteal muscle. The tense muscle then presses on the sciatic nerve. This can cause pain in the back, buttocks and legs.
- Stand up straight.
- Place your foot on the thigh of your standing leg.
- Angle your leg so that your knee points outward.
- Get on your knees and bend forward so that you feel a slight stretch.
What helps against heavy legs while jogging?
6. stretch front thigh muscle
This stretching exercise is a classic and should not be missing from the stretching program for runners.
- Stand up straight.
- Angle one leg backward.
- Grab your ankle with your hand and pull your leg further towards your buttocks.
- The pelvis tilts slightly forward in the process.
7. stretching after running: shinbone
The shin stabilizes the whole body and receives heavy impacts when running. To keep it protected from pain, you should stretch your shins regularly.
- Kneel on the floor or on a mat.
- Your feet are flat on the floor and your toes point backwards.
- Lean your upper body backwards.
- Only your feet should be in contact with the floor.
- Hold the stretch.
You regularly have knee pain when doing this exercise or even when running? Then look here: "That's why you have knee pain when jogging“
8. stretch sole of foot
Our feet carry us for miles. That's why we should also pay them some attention.
- Kneel on the floor or on a mat.
- Your feet will remain planted.
- You can influence the strength of the stretch with your buttocks.
- The lower you sit, the stronger the stretch.
9. stretching exercise for the knees
If you have knee pain or a long run on hard ground behind you, then this exercise helps. It relieves tight knees and takes the pressure off. It also stretches the back of your thighs.
- You start in an upright position.
- Place the right leg over the left.
- Bend forward and touch the floor with your hands.
- Make sure that your legs remain straight. If you can't reach the floor, that's not so bad.
- After a few seconds, change the page.
Our conclusion
Even though stretching is still very controversial, it can have positive effects on your body. The important thing is to listen to yourself and pay attention to what feels good and what does not.
Whether stretching before running or stretching after running is better is up to you. But make sure that you stretch gently and carefully and take enough time for it.
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