Everyone knows a post-run stretch routine is essential after we log our miles, however how usually will we really take the time? (Cue the crickets.)
Whether or not you’re strapped for time or—let’s be trustworthy—simply not feeling a full-fledged stretch routine, know that one thing really is higher than nothing. And that’s very true after a run, when muscle tissues like your hamstrings, quads, hip flexors, glutes, and calves are likely to tighten up and stiffen.
Put up-run stretching is a straightforward technique to increase restoration, ease muscle stress, and make mobility features—and there’s no threshold you must hit to begin reaping outcomes, Brian Schwabe, P.T., D.P.T., C.S.C.S., a board-certified sports activities bodily therapist, tells SELF. Which means any time you spend gently stretching your muscle tissues goes to assist your physique, even if you happen to can’t commit an entire lot of time to it.
That mentioned, if you happen to solely have a few minutes to stretch, you’ve bought to make your stretches rely to the max. “The massive three areas you need to give attention to are thoracic backbone, hips, and ankles,” he says. “These are usually probably the most restricted, and when labored on constantly, can add probably the most profit to your operating and restoration.”
In the meantime, including some dynamic actions along with the standard static stretching can assist you progressively decrease your coronary heart charge (aka, the all-important cool-down) and stretch on the similar time. For those who’re going for effectivity, you may as properly do all of it the way in which, proper?
This 2-minute post-run stretch routine, courtesy of Schwabe, does simply that. Set the timer and also you’re good to go.
What you want: Nothing in any respect! You should use a yoga mat for added consolation if you happen to’d like, although.
The Workout routines
- Downward canine to runner’s lunge
- Standing quadricep stretch
- Standing hamstring stretch
Carry out the runner’s lunge for 60 seconds, the quadricep stretch for 15 seconds per aspect, and the hamstring stretch for 30 seconds.
Demoing the strikes under are Shauna Harrison (GIF 1), a Bay-area primarily based coach, yogi, public well being educational, advocate, and columnist for SELF; and Charlee Atkins (GIFs 2 and three), C.S.C.S., creator of Le Sweat TV.