[private lesson] running stretching have you done it all

Runners all know the importance of stretching before and after running. Dynamic stretching before running can prevent joint injuries, better protect muscles, and activate muscles and proprioception. Static stretching after running can help muscles recover and relax. Coach Zhu will present a set of standard pre- and post-run stretching exercises.

I. Dynamic Stretching Before Running

1. Hip Flexor Stretch:

Stand upright, lift one thigh and bring the knee up, using both hands to pull the knee towards the abdomen. Hold the end position for 1-2 seconds. Then switch legs. Perform 6-8 repetitions on each side, alternating.

2. Quadriceps Stretch:

Stand upright, bend one leg at the knee, bringing the heel towards the buttocks. Use both hands to hold the ankle and pull it closer to the buttocks, keeping the upper body as upright as possible. Perform dynamic stretching, holding the end position for 1-2 seconds. Then switch legs. Perform 6-8 repetitions on each side, alternating.

3. Hamstring Stretch:

Stand upright, step one leg forward with the toes pointed up and the knee straight, while the other leg is bent. Place both hands on your hips, keeping the upper body straight, then bend forward to stretch the hamstrings. Hold the end position for 1-2 seconds, then switch legs. Perform 6-8 repetitions on each side, alternating.

4. Inner and Outer Thigh Stretch:

Stand upright, take a large step to the side with one leg, bending the knee and lowering the body. Keep the other leg straight. Throughout the exercise, keep the upper body straight, with a slight forward lean. Hold the end position for 1-2 seconds, alternating. Perform about 10 repetitions on each leg.

II. Static Stretching After Running:

1. Lower Back Stretch:

Stand upright with feet shoulder-width apart, bend forward, and try to touch the ground with your palms. Perform static stretching, holding the end position for 15-30 seconds. Repeat 2-3 sets.

2. Hip Flexor Stretch:

Stand upright with feet shoulder-width apart. Step one leg forward and bend the knee, while the other leg supports naturally. Both feet should point forward. Keep the body upright and the pelvis in a neutral position, moving the hips forward until you feel a stretch in the front of the hip and the upper back of the thigh.Perform static stretching, holding the end position for 15-30 seconds, then switch legs. Repeat 2-3 sets.

3. Quadriceps Stretch (Front of Thigh):

Stand upright, bend one leg at the knee, bringing the heel towards the buttocks. Use the same side hand to hold the ankle and pull it closer to the buttocks, keeping the upper body as upright as possible until you feel a stretch in the front of the thigh. Perform static stretching, holding the end position for 15-30 seconds, then switch legs. Repeat 2-3 sets.

4. Gluteal Stretch:

Stand upright and hold onto a fixed handle with both hands. Lift one leg and place the ankle on the opposite knee. Bend the supporting leg and keep the upper body straight with a slight forward lean, moving the hips back and down until you feel a stretch. Perform static stretching, holding the end position for 15-30 seconds, then switch legs. Repeat 2-3 sets.

5. Hamstring Stretch:

Find a step that is the same height as your hips, lift one leg and place the heel on the step, keeping the knee straight. Keep the supporting leg straight as well. Keep the upper body straight and lean forward towards the lifted leg until you feel a stretch in the hamstrings. Perform static stretching, holding the end position for 15-30 seconds, then switch legs. Repeat 2-3 sets.

6. Calf Stretch:

Find a step about 10 cm high, place the ball of one foot on the step with the heel on the ground, keeping the knee straight. Stand upright and shift your weight forward until you feel a stretch in the calf. Perform static stretching, holding the end position for 15-30 seconds, then switch legs. Repeat 2-3 sets.

7. Inner Thigh Stretch (Butterfly Stretch):

Sit down and bend your knees, placing the soles of your feet together in front of your body. Bring your feet as close to your abdomen as possible and bend forward until you feel a stretch. Perform static stretching, holding the end position for 15-30 seconds. Repeat 2-3 sets.

Let's make the most thorough preparations for running together. By consistently stretching before and after running, we can make our running more scientific and enjoyable. If you have any questions, feel free to leave a comment and discuss with me.

This article is by Zhu Chengliang, a well-known fitness coach in China.