Stretching can be one of the most beneficial things for a runner to do after any run, but it is often the overlooked part of the cool-down.
It helps to reduce muscle tension after a run, improving blood flow and aiding the parasympathetic nervous system (the rest and digest system) in its recovery after the stress caused by a run. Stretching also improves a coordination (we’ve all hopped about trying to stretch a quad) and helps prevent injuries by giving you the opportunity to spot early indications of a niggle. It can also decrease postrun soreness.
If you are new to running, it can be difficult to know where to start when it comes to your postrun stretch, so to simplify things, we spoke to physiotherapist Christopher Pettit, from Movement Perfected to find the best postrun stretching exercises.
How to stretch properly:
- Stretch a joint to the limits of your normal range: do not force a stretch.
- Mild soreness should take no longer than 24 hours to resolve after stretching. If more recovery time is necessary, the stretching force was excessive.
- If you’re not used to regular stretching, we’d suggest maintaining a stretch for 10-15 seconds initially and gradually increases to 45-60 seconds over 4-5 weeks.
- Breathing – inhale through the nose and exhale through pursed lips during a stretch. You may wish to close your eyes to increase concentration and awareness during the lying stretches.
