What stretching exercises are suitable for you to do after running?

　　Many friends like running, and they come here for exercise The body comes here to lose weight or stay in shape, but many people don't know that you should do some stretching exercises after running, which can improve the flexibility of the body and prevent injuries. So what are some stretching exercises after running? Let’s take a look below.

　　Stretching after running

　　1. Calf stretching exercises

　　When we run, our calves bear the greatest pressure, so it is necessary to stretch the calf muscles after running. This method is very simple. Put your hands on the wall, spread your legs forward and backward, bend the front legs and straighten the back legs. Stretch both feet forward. When you feel a stretch in your back leg, hold it for 30 seconds, then switch to the other leg and stretch. Repeat this several times.

　　2. Hip flexor stretch

　　The muscles in the front of the hip are called hip flexors. When we lift our legs during running, part of the force comes from the hip flexors, so this part of the muscle also needs to be stretched after running. The method is also relatively simple, that is, keep the body upright, separate the legs in front and back, bend the front legs to 90 degrees, hold the thighs with your hands, and move the hips forward until you feel a stretch in the hip flexors and the upper thighs of the back legs. Keep this action for 30 seconds, then change legs, and repeat this several times.

　　The above is the stretching exercise after running that we are going to introduce. Friends who love running should take a careful look! There are many stretching exercises to be done after running, such as ligament stretching, quadriceps stretching, inner thigh and groin stretching, etc. Doing stretching exercises after running can get twice the result with half the effort, whether it is for weight loss or fitness.

　　Further reading: What exercises to do before running

　　You should warm up before running

　　Before running, it's important to lengthen your hip joints and mobilize your knee joints. Warm up enough before running so that your legs can be in the best condition to participate in the "weight loss battle". You can walk briskly at a slower speed or run 1 kilometer at a very low speed. Start slowly and continue running after your body muscles are warmed up. Your running efficiency will be higher.

　　You should be fully hydrated before running

　　The most important thing when running is not to forget to drink water. The outdoor air is dry, the temperature is lowered, and the air humidity is low. The water lost during exercise will cause the human body to be dehydrated. Therefore, you must "drink" the body in time before, during and after exercise (for running activities within half an hour, just replenish water before running). It is advisable to drink warm water when running.

　　People who run for a long time can carry a bottle of sports drink containing electrolytes with them when running to prevent muscle cramps.

　　Check your blood sugar level before running

　　Eating in moderation can avoid the drop in blood sugar caused by burning calories while running. You should have a snack or meal 1.5-2 hours before running. You can choose foods that are high in sugar, low in fat, low in fiber, and low in protein. Such as bread, bananas, cold oatmeal.

　　Girls should wear sports bra before running

　　The amount of perspiration and impact on the body during exercise is much higher than normal. Due to the starting point of the design, ordinary bras are far from able to provide the protection and comfort that should be provided during exercise. Therefore, girls must wear appropriate sports bras before running.

　　Different sports have different degrees of intensity, that is, they have different degrees of impact, vibration, injury, etc. on the body. The higher the intensity, the stronger the fixation of the bra required. When running, you need to choose a sports bra with medium to high intensity support.

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