Stretching After A Run

What do runners typically do after a run? Walk home, bike home, have a post-run electrolyte drink, or head for a shower, breakfast, and take their kids to school?

(Photos: Stretching Anatomy - Arnold G.nelson, Jouko Kokkonen)

 

Recreational athletes, especially newbie lacking experience often underestimate muscle stretching, particularly during easy runs. In the case of long runs, we tend to focus on rehydration and overlook a crucial final step of the run: stretching.

So, what is stretching? How does it play a role in running?

Stretching, or muscle stretching, involves full-body or targeted muscle elongation following a workout. This helps relax the muscles after strenuous training while simultaneously promoting blood circulation to deliver more nutrients and oxygen to the muscles. It accelerates the recovery process and reduces post-workout soreness.

Benefits of post-run stretching:

Faster recovery: Stretching activities enhance blood flow to the muscles, along with oxygen and nutrients, which aids recovery and prevents muscle soreness from intense training.

Improved flexibility: After training, muscle groups tend to contract, especially for daily runners. Proper stretching is the most effective remedy for addressing muscle tightness, limiting cramps, enhancing joint flexibility, and improving coordination among muscle groups.

Increased range of motion: Consistent stretching increases joint mobility by expanding the range of flexion and extension, or, in other words, increasing the "elasticity" of the muscular and connective tissue systems as well as joint mechanics.

Note: When performing stretching exercises, maintain the position for a certain period, usually around 30 seconds, within a comfortable range and sensation. Avoid excessive force that could lead to counterproductive muscle stretching.

Here are some post-run stretching exercises (JustRace):

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The Halong Bay Heritage Marathon running track is certified by the World Athletics and the Association of International Marathons and Distance Races. The race is part of the official competition system of the Vietnam Sports Administration and the Vietnam Athletics Federation. The marathon has joined the Age Group Ranking System of Abbott World Marathon Majors since 2022.

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Race Date: November 19, 2023

Faccbook fan page: https://www.facebook.com/HalongBayInternationalHeritageMarathon

Should you have any question about the Halong Bay Heritage Marathon, please email us at: halongrace@dhavietnam.vn.

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The Heritage Race system, organized annually by DHA Vietnam, comprises the Hanoi Marathon - Heritage Race in October, the Halong Bay Heritage Marathon in November and the Can Tho Marathon - A Heritage Race in December.