STRETCHING can feel like the last thing you want to do after a run.
You’re feeling pumped from pushing yourself and all you want to do is jump in the shower and treat yourself to a big fry-up or slice of cake.
It’s vital to stretch after running to avoid injury, experts say[/caption]
But cooling down properly is a critical part of recovery.
And skipping this step can leave you at risk of tight muscles and even serious injury.
Experts say a good cool-down starts by reducing the intensity of your workout for five to 10 minutes.
When running, this could be a light jog or even walk to slowly bring your heart rate down to normal. Then it’s time to stretch.
James Thie, from run coaching app Coopah, the official training partner of the Royal Parks Half Marathon on October 13, said: “The post-run or race cool down should include static stretches to aid the recovery of the body.
“This means holding each stretch position for around 10 seconds.
“The demands on the muscles and tendons mean that there is a chance of injury if some stretches are not a routine part of the cool-down process.
“Holding stretches allows the body to start its self-recovery and return to its pre-run or pre-race condition.
“It is also a good chance to lower the resting heart rate and reflect on the performance that has just occurred.
“Here are seven static stretches to try which you will hopefully find beneficial post-training and racing.”
1. Arms across the body
Start with an upper body stretch by reaching one arm across your body[/caption]
James, a former middle-distance runner specialising in the 1,500 metres, said: “Put one arm across your chest and use your opposite arm to hold it in place for approximately 10 seconds.
“Then switch to the other side.”
2. Side lunge hold
Then move into side lunges[/caption]
James, 46, said: “Stand with your legs shoulder-width apart and go into a side lunge by bending one leg and leaning to the side, with your weight resting on the bent knee.
“Hold for 10 seconds before going over to the other leg.”
3. Forward lunge with reach
In a forward lunge with a reach position, you should feel the stretch through your hip flexor[/caption]
James said: “Get into a normal forward lunge position with your knee on ground.
“Then reach up with the opposite arm to the knee that is out in front, and hold.
“You should feel the stretch up through what is known as your hip flexor.
“Do this for 10 seconds, then swap over to the other side.”
4. Leg pull to chest
Pull your knee to your chest while lying down[/caption]
James said: “Lie on your back and pull one knee to your chest, keeping your head on the ground.
“Hold that for 10 seconds then do the other side.”
5. Sitting hamstring reach
Avoid over-stretching in the hamstring position[/caption]
James said: “Sit on the ground and put one leg straight out in front of you, while keeping the other bent.
“Reach forwards until you feel the stretch and hold for 10 seconds before switching.
“Avoid over-stretching here, and don’t bounce.”
6. Quad pull
For quad stretches, try using a wall for support[/caption]
James, Team GB’s coach for the Tokyo Olympic Games in 2021, said: “For this quad stretch, hold onto something – whether that’s a wall or a friend.
“Using your opposite hand, pull your leg and foot behind you towards your bum.
“Keep your knees together. Do 10 seconds on each leg.”
7. Calf wall push
Finally, cool down with a wall-assisted calf stretch[/caption]
James, senior lecturer and performance director for athletics at Cardiff Metropolitan University, said: “You need a wall for this one too.
“Push against the wall and think about bending the front and back knees. But put your weight through your back heel.
“Switch sides after 10 seconds.
“This is a great stretch for your calves. Push against the wall for an extra stretch.”
Sun Health’s favourite workout gear
FROM leggings to sports bras – everybody has their go-to workout gear. These are our favourites.
Eliza Loukou, Health Reporter
Girlfriend Collective Compressive High-Rise Leggings
“I have a workout set from Girlfriend Collective that’s my go-to – the Paloma Racerback Bra and Compressive High-Rise Leggings. They can be expensive unless you get them on sale, but this set has lasted loads better than other sportswear I’ve bought. The leggings haven’t lost any elasticity since I got them four years ago and the bra is super comfy and supportive. Plus, all of Girlfriend Collective’s activewear is made out of recycled materials!”
Lizzie Parry, Head of Health
“I try to vary my workouts with a mix of cardio and weight training each week. I’ve tried and tested lots of different leggings but always seem to come back to the Power Leggings. They don’t fall down when you run, and I love the fact that whatever the colour there’s no risk they will go see-through when I’m squatting. They can be expensive, but I tend to only buy them in the sale or when I spot a discount code, and they do last really well.”
Alice Fuller, Senior Health Reporter
Shock Aborber Ultimate Run Bra
“I’ve had this longer than I care to admit, but it really is the best sports bra I’ve tried. It is incredibly supportive while not digging in like some others do. The size range isn’t the best, it is very adjustable. Plus, it comes in so many colours!”
Vanessa Chalmers, Health Features Editor
“I mostly do spin classes and there’s no way I’d do it without a portable fan attached to the bike in front of me! The aircon is rarely strong enough and any spin-goer will know it’s a sweaty affair, which becomes unbearable after a while. This fan has three speed settings and is easily adjustable to the height you want it at.”
Isabel Shaw, Health Reporter
“I absolutely love this. While it’s designed for running (as the name suggests), I find it perfect for everything I do – from yoga to weight training. It’s really lightweight and the fit is incredibly flattering and sculpting without causing any discomfort or chafing.”
