Stretching is advised before doing any kind of activity since it helps you maintain the optional functioning of your joints. But far more benefits come with stretching, and you should always consider it before running or any other activity.
In this article, we are going to tell you about the benefits and importance of stretching before running.
1. Stretching Warms Your Muscles
Your muscle fibers are required to be warm before doing any activity. And the best way to warm your muscles is through stretching. Your muscles are cold when doing nothing. A simple 10-minute jog can be very effective in warming muscle fibers. Another great way to warm your muscles is by taking a nice hot bath or even going to a sauna. When your muscles are warm, the chances of injuring yourself are decreased.
2. Improves Blood Flow
Another great way to avoid an injury is by improving your blood flow, which can be easily achieved through dynamic stretching. Dynamic stretching is done by continuingly moving your joints in multiple ranges of motions. The best dynamic stretching is done repetitively; the longer you do it the better the stretch. The best dynamic exercise that will help your blood flow is the forward and back leg swing. This exercise will kick-start your leg muscles through blood flow. Another exercise is kicking your leg as high as you can, and then swinging it back; repeat this 10 times and increase the height as much as you can with each swing.
3. Static Stretches Complement Dynamic Stretches
Static stretches are performed after you’ve dynamically warmed up your muscles through a range of exercises. Static stretches, according to www.physioinq.com.au and Shellharbour physio, takes your muscle to the maximum and longest length possible. Statically stretching helps your muscles since it holds them at their peak for up to 60 seconds. However, static stretches should always be performed in a relaxed manner and accompanied by rhythmic breathing. Be careful as you should never bounce why performing static stretches. Bouncing has the biggest chance of you tearing your muscle fibers, subsequently causing injuries. Static stretches are best advised to be performed at the end of your exercise or running to restore muscle fibers.
4. Prevents Tightness
One of the most obvious benefits of stretching is that it prevents muscle tightness. Muscle tightness occurs during long-distance running. One way to complement your stretching routine is by adding in strength training. The benefits of strength training can be numerous; with the best being that it increases joint stability and improves endurance during long-distance running. As a matter of fact, strength training is a regular part of any long-distance running program and it is used by most Olympic runners. A big component of strength training is doing squats and lunges.
How to Make It a Habit?
If you are serious about running, then you need to make stretching a habit. If you have a running program, make sure to include it as this is the best way to never forget it. Most people don’t stretch as they feel it takes too much of their time. This couldn’t be further from the truth as stretching can take up to 10 minutes of your time, but the benefits that come with it will save you a lot of it.