Basic stretching for runners

Running or jogging uses many muscles of the body, especially the muscles in the legs, feet and back. Forgetting to stretch after running can cause muscles to become stressed and painful, which can cause a person to not reach their fitness goals.

1. Who needs muscle relaxion?

Stretching when you run lightly also makes your muscles active and exercising. Many doctors have offered advice on dilating and stretching muscles before exercising and after a workout.

Our body exercises shortening muscles, reducing mobility with time. Stretching gives the muscles on the body flexibility, leaving the muscles and joints in a state of maximum movement.

Doctors will advise you to warm up and act on activities such as stretching your shoulders, running lightly to allow your muscles to adapt and react better when the muscles are warmed up. The warm-up movement is as simple as walking with a time of 5 to 15 minutes to let the blood flow throughout the body.

Most doctors also recommend booting before stretching your shoulders and running. Muscles respond better to the stress that the body causes when they are warmed. Warm-up can be as simple as walking for 5 to 10 minutes, just enough for blood to flow throughout the body. Here are the areas of muscle that are important to runners and the stretching movement you need to keep them healthy.

2. Stretching operations

2.1. Tendon strain

This hamstring stretching movement feels great and it's easier for your back than bending. Here's what to do:

  • Lie on your back, legs wide open and your back straight. Make sure your lower back is on the floor and your hips are level.
  • Fold your left knee and keep your left leg extended on the floor.
  • Slowly straighten your right knee, grabbing the back of your leg with your hands.
  • Gently pull your right leg towards you while keeping your hips on the floor. Hold for 20 to 30 seconds. Repeat on your left side. If straightening your legs is too difficult, you can also perform this movement with your knees bent.

2.2. Quadriplegic thigh strain

Quadriplegic muscles (front thighs) are active muscles when you are running, so it is important that you stretch them. Here's what to do:

  • Stand upright (without rushing forward), lift your cramping feet backwards and grab your feet with your hands on that side.
  • Gently pull the heel towards the buttocks, creating a feeling of quadriplegic muscles stretching.
  • Keep your remaining legs straight and try to keep your knees as close together as possible.
  • Hold the position for 15 to 30 seconds. Release and repeat. Change legs and repeat the steps on the other leg.

2.3. Calf strain

Your calf muscles are active when you run, so they will need to be stretched when you're done practicing. Stretching your calf can also help prevent splints of the legs. Here's what to do:

  • To begin with, stand face up the stairs or take an exercise step.
  • Your position so that the shadow of your feet and toes is on the edge of the step. You can hold a railing or wall for further assistance.
  • Drop the heel of a foot towards the ground, while bending the knees of the opposite leg. You will feel tension in the calf of the leg when lowering the heel.
  • Hold for 30 to 60 seconds, then repeat with the opposite side.

Stretching after jogging

Calf tension is a very important stretching movement after running

2.4. Straining the back thighs

This is a great muscle tension movement for your hip folding muscles, this muscle works hard to lift your legs up while running. Here's what to do:

  • Step into a lunge position.
  • Keep your toes facing forward and your upper body straight. Your hind legs must be straight back behind you.
  • Press down with your hands and extend your hips forward until you feel stretched from the front of your hips and the upper side of your thighs (hind legs).
  • Hold for 30 to 60 seconds, then change sides.

2.5. Groin skin tightening

This groin strain is called hip tension, which stretches the inner thigh and inguinal area.

  • Sit on the ground. Fold your knees and bring the lower part of your feet together, so that your knees face the sides.
  • Arms around your feet and slowly slide your heels towards your body to the point where you can be comfortable.
  • Slowly lean forward and press your knees to the ground. You will feel a slight strain on the inner thigh.
  • If it feels too easy to stretch, lean forward more as if touching your nose to the ground. But be careful not to overdo it.
  • Hold this position for 30 to 60 seconds. Make sure you don't get returned while stretching.
  • Slowly return to the starting position and repeat the steps again.

2.6. Hip and back skin tightening

This movement is great for your hips and lower back. Here's what to do:

  • Sitting on the ground, legs straightened in front of you.
  • Lift your right leg and cross it over your left leg, the right leg stays straight.
  • Pull the right leg over the chest and twist the body to look over the right shoulder.
  • Hold for 15 to 30 seconds.
  • Change legs and repeat the order.

2.7. Hand and abdominal muscle tension

This movement is suitable for straightening the hands and folding the abdomen or folding the abdomen. Here's what to do:

  • Stand with your legs as long as your hips.
  • Stretch your hands over your head, dropping your shoulders off your ears.
  • Grab your opposite wrist and lean back as much as you can without hurting your back.
  • Stand upright again and tilt to the left and then to the right, to stretch the sides.

Stretching after jogging

Be sure to perform stretching after running to ensure health

2.8. Triangular muscle tension

You use the upper body when running, so it's important to stretch your arms when you're done running. Here's how to stretch the triangular muscles, the muscles on the back of your upper arm:

  • Take one of your elbows across the body, towards your opposite shoulder.
  • Use the other hand to bring the elbow closer to the shoulder.
  • Hold for 15 to 30 seconds, then change sides.

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About: Minh Quynh

b1ffdb54307529964874ff53a5c5de33?s=90&d=identicon&r=gI am the author of I had been working in Vinmec International General Hospital for over 10 years. I dedicate my passion on every post in this site.


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