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May 07, 2020 4 min read

There are two major killings in the running world——

No warm-up before running and no cold-up after running.

The importance and correct method of warm-up have been shared with you in the previous period. This time I'll talk about stretching after running.

As we all know, when a machine operates at a high load suddenly pulls out the power supply, it will definitely cause some damage. So just after running, you can't sit down and rest directly. It needs a cold-hearted process to recover to the daily standby state smoothly.

Many people run with thick legs, often because they neglect to cool down after running. Without stretching the tense and stiff muscles to restore their flexibility, can the legs remain unchanged if the muscles are huddled together in the long run?

In a word, cold-up after running, like warm-up, is an inexpensive running step.


The purpose of cold-up after running

1. Slowly reduce heart rate and protect cardiovascular system

2. Promote muscle oxygenation and blood circulation, and promote lactic acid excretion. Reducing the possibility of delayed soreness (DOMS)

3. Stretch muscle fascia to restore muscle flexibility and flexibility. Effective protection of ligaments, tendons and the shaping of the legs, to avoid running strain and pain caused by long-term tension and rigidity of muscle bundles.


How to cool down before running?

The process of cold-up, like warm-up, includes two stages:

Low strength aerobic + static tension.

Slow down for 3 to 5 minutes, from jogging to brisk walking, and then to normal walking, when your breathing is much smoother and your heart rate is reduced, you can stretch.

Well, when you listen to stretching, a lot of people raise their hands: Hey, stretch, who won't?

Is this action familiar?

Is that what primary school teachers teach you?

Does it have a unique sense of rhythm and feel like it's working hard?

Well, if you're still stretching like this...

Stop it!

Large range of action good stretching effect

The stronger the soreness, the better the stretching effect.

Relying on explosive force and inertia, uncontrolled elastic-shock stretching can easily cause muscle strain and ligament relaxation.

The correct way to do static stretching is to stretch slowly to a certain position and keep it there, with a sense of tension and a little soreness, without challenging the limits of your pain tolerance.

In addition, there are two points to note:

1. Don't hold your breath, cooperate with stretching, and keep breathing slowly and rhythmically.

2. Stretching time should not be too short or too long. Long time is not more effective, 15 to 30 seconds is enough for each action.


Static stretching after running

Shoulder stretching

Stretch your right arm horizontally to the left without shrugging your shoulders.

The left glove holds the elbow joint of the right arm and pulls the right arm closer to the body by exerting force on the left rear side.

Turn your head to the right, keep your torso forward, don't turn

Chest stretching

The left leg bows in front, the right hand crosses the waist.

The left shoulder is slightly raised, the left arm and palm are close to the wall, and the upper arm is parallel to the ground.

Move your upper body forward and turn right to feel the pull on your left chest.

Abdominal stretching

Lie prone on the cushion, legs completely close to the ground

Put up the upper body with both hands and stretch the abdomen vigorously.

Triceps brachii stretch

Upper body, waist and back straight, raise one hand, touch the same shoulder blade

The other hand holds the arm and pulls it downward and backward.

Latissimus dorsi stretch

Hands crossed against the wall, upper body straight waist and back, overall forward bending

Head between arms (shoulder below hand, center of gravity moving backward)

Tension of quadriceps femoris

Natural Standing, Left Hand Holding Support, Stand Steady on One Foot

Lift your right foot back and grab the ankle or instep with your right hand

Slowly pull your calves closer to your thighs and gently touch your buttocks

Hip stretching

Lie on your back on a cushion with your upper body and back straight.

One leg is bent and the other leg is above the knee.

Holding the supporting thighs in both hands and pulling them toward the chest

The pelvis should not leave too many cushions, and the upper body should be close to the cushion.

If there is no cushion, the wall can also be stretched by "four-character stretching"

Right side standing on one leg, knee slightly flexed, right hand holding left ankle on right knee

Keep the left handrail balanced, sit down straight with your chest and back, and your center of gravity sinking as far as possible.

Tension of Achilles tendon of calf

Walking on the wall with the forefoot of the right foot, between 5 and 10 centimeters in height

At the same time, the right knee is straight and the center of gravity of the body is forward.

Leg back stretch

Right leg bends knee, left leg straightens forward, heel touches ground

Keep your toes in a natural position. Do not straighten or lift them up.

Keep your upper body straight and your abdomen forward close to your thighs

After running, stretching, and then going home to take a bath, to ensure a relaxed body, a good night's dream.

All in all, friends, remember this formula:

Complete running process = warm-up before running + run + cold-up after running

If you can't fully remember this set of stretching after running, you might as well collect this article.

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