Author

Lee Jimenez

Lee Jimenez

Lee Jimenez is a Miami Running Coach, Fitness Trainer, 8 x marathon runner, and Global Running Ambassador. Jimenez is the founder of Body Battle Fitness, a fitness brand that strives on custom performance training at all fitness levels. Learn more at www.bodybattlefitness.com

Post-Run Stretches
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Lifestyle,News

4 Post-Run Stretches to Help You Recover Properly

The act of running is a repetitive exercise that will tighten the quadriceps, glutes, hamstrings, hip flexors, and calves. It's important to know how to prepare for a run. But what about after your run? Excessive muscle tightness or strain leads to potential injury. Try these four post-run stretches to help you recover.

Leaning Calf Stretch

Face and place your hands on a wall, leaning slightly forward,with your back leg straight and front knee slightly bent. Lean forward untilyou feel a stretch in your back leg, and hold for 30 seconds, repeating up tofive times per leg. Perform at least two sets with your back leg slightly bent,to target a different part of your calf muscle.

Side-Lying Quadriceps Stretch

Lay on your right side and bend your left (top) knee. Grab yourleft foot with your left hand and lightly pull your foot toward your glutesuntil you feel a stretch along the front of your thighs. Hold for 30 secondsand repeat 3–5 times before switching sides.

Lying Hamstring Stretch

Lay on your back with your left foot on the floor, and yourright leg extended toward the ceiling, hands clasped behind your right knee.Gently pull your right leg toward you, and hold for 10, 5-second reps beforeswitching sides. 

Kneeling Hip Flexor Stretch

Kneel on your right knee, with your left foot flat on the floor,and left knee bent at 90 degrees. Press lightly forward to feel a stretch atthe top of your right thigh. Hold for 30 seconds, 3–5 times, and then repeat onthe other side.

Excessive muscle tightness or strain leads to potential injury. Try these four post-run stretches to help you recover.

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5 Tips Every Runner Needs to Know Before Training

Running is a repetitive exercise with no added resistance. Runners build muscular endurance as opposed to strength. Running also increases bone density as the impact of running builds calcium in the bones of the feet, legs, and even the spine. On the flip side, overtraining and lack of calories in your diet, compounded with strenuous running, can lead to injury or even bone loss.

Here are five tips to keep you healthy, strong, and without injury while running.

Monitor Your Caloric Intake + Calcium Rich Foods

On average (depending on bodyweight) a runner will burn 100 calories per mile. Meaning if you want to burn 500 calories, your target distance should be around five miles. To have a successful and strong run, your focus shouldn’t always be on a deficit of calories, which would cause nausea, fatigue, and potential injury on a longer run. Calcium-rich foods help the muscle contraction process during running preventing muscle spasms or cramping post run.

Glutes + Hamstring Prep

Running involves the quadriceps, glutes, hamstrings, abs, and calves to name a few. The first muscle groups to experience fatigue on any long run are your glutes and hamstrings. To stay strong, here is a banded glute and hamstring pre-run exercise:

  • Position mini band above the knees
  • Place feet slightly wider than the hips (just a tad)
  • Sit butt back like you were sitting down in a chair andkeep your chest lifted and abs engaged
  • Push out on the band the entire time and never let kneescave.
  • Squeeze glutes to stand
  • Repeat 20 times

Shoes Do Matter

All running shoes were not created equal, as no two feet are the same. Supination (weight rolls to the outer edges of feet) or Pronation (weight rolls to the inner edges of feet) can cause pain in hips, feet, knees, and alignment of the spine. Runners find shoes and or inserts that will help to correct your supination or pronation for the longevity of your run without pain. 

Cross Training and Strength Conditioning

When recording setting turns up in conversation, runners often overlooksupplementing running with strengthtraining exercises, to achieve results. Not only will it help prevent injury,but it will also make you a stronger, faster, and more efficient runner. Exercisesthat help to strengthen quadriceps, glutes,hamstrings, abs, and calves include the Squat,Deadlift, Lunge, Push-up, and Plank.

Post-Run Recovery

As mentioned, the act of running is a repetitive exercise thatwill tighten the quadriceps, glutes, hamstrings, hip flexors, and calves.Excessive muscle tightness or strain leads to potential injury. Don’t forget tostretch post-run to prevent injury.

Here are five tips to keep you healthy, strong, and without injury while running.