Stretches for Runners

Stretching is an important part of any fitness training. It increases the range of motion and improves muscle coordination. There are a number of great stretches that one must keep in mind the next time he/she decides to go running or jogging. By not incorporating them in your regimen you will be more prone to muscle cramps, muscle pulls, muscle pain, and many other problems such as pulled hamstring injury.

Running is undoubtedly one of the best cardiovascular exercises to perform. The fact that it works so many different muscle groups in the body at the same time, makes it an exercise that can cause muscle damage or muscle injury. Hence, it is important for runners to incorporate some stretching exercises in their regimen.

It is also important to carry out the right stretches correctly, because doing them wrong can also lead to some serious injuries. The key is to perform it slowly, and hold a position for around 20 seconds. If you stretch too fast and 'bounce' while doing so, it can cause more harm than any good.

The second thing is not to push the body beyond the point where you feel tightness in your muscles.

Incorporate a stretching routine into your running regime and make it a point to carry them out before you start running. Studies show that performing a range of stretches allows the athlete to get the full benefits of this exercise. Here are some of the popular stretches that you can carry out.

Flamingos: This will benefit your hamstrings and your quads at the same time. Lift one foot up towards the back, and use the hand on the same side to grip the toes and pull the heel towards your buttocks. Now hold the position for some time. Remember to keep your knee pointed towards the ground. You can hold on to something for balance.

Standing Forward Fold: This will work your hamstrings and your lower back muscles. Keep your feet joined together, and bend forward without bending your knees. Try touching your toes, shins, or the ground. Keep your head hanging loose and relax your neck.

• Heel Drops: The calf muscles and the shins will reap the benefits of these exercises. Perform them on a step by placing the front part of your feet just over the edge. Drop your heels towards the ground one at a time, and then lift them back up.

• Lunges: This will benefit your groin muscles and your hip flexors. Step forward with one leg as far as possible and bend your other leg at the knee, remember to keep your back straight. The toes of the trailing foot must point downward. Repeat the same steps for the other leg as well.

The aforementioned exercises should be good enough for most beginners and for people who run once in a while. There are many variations of these stretching exercises and one can incorporate them in his/her running regime. Also remember to spend some time to cool off after running, and ensure that your running shoes and the running surface are appropriate.

Disclaimer: This story is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.