What are good exercises/stretches to do after you go running?

Question

What are good exercises/stretches to do after you go running?

Answer 1

Stretch before AND after running

After is just as important

1st elevate your legs to help release the lactic acid out of your muscles, taking a rolling pin up and down while doing this will help...and feel good :)

hurdle stretches (sit down-one leg straight in front-in leg bent to the side 90 degrees-lean over straightened leg)

calf stretch (stand in front of a wall-heel to the floor-bottom of foot pressed against wall)

this one is a 4part stretcher:

1.left leg back straight-front leg bent like your doing a lunge-push hips forward

(stretching left hip&calf)

2.touch left knee to ground-slide right foot slightly forward

3.straighten right leg (might need some balance)-tought butt to left heel (basically sitting back)

4.Still facing forward-point your straightened right leg to your right (which will be on the same linear path as your shoulder)-lean to your left

This will stretch your inner hip

Basically its just a sequence. I hope its not too hard to follow :)

Strecth your stomach by laying on your back on a big exercise ball or something

Stretch EVERYTHING!

Even though you only thing your working your legs running takes a toll on many different parts of you body

Take very good care of your feet.

Being the roots of your body its usually the root of most pain

Drink lots and lots of H2O to keep your muscles hydrated

Hope this was some help

Happy running :)

Answer 2

This is what my team does, before and after our runs.

Left && right quad stretch-use your left hand to grab your right foot, and hold your foot behind you until you feel the stretch.

Down the middle-spread your legs and bend over and try to put your palms to the ground. To really feel the stretch, bring your legs in closer.

Right leg out-Keep your right knee bent with your left leg straight back at an angle. Bring your right knee forward, but don't let it go over your shoes. Switch sides.

To the right-keep your left foot pointed straight and your right foot pointed to the right, and bend over and put your hands down your right leg. Switch sides.

Butterflies-sit on the ground and bring your feet in so that they touch each other with your knees up. Sit up straight, and try to bring your knees to the ground.

Right leg out sitting-Keep your left leg up and put your right leg out with your foot pointed up, and bring both of your hands over your right foot or as close as you can. switch sides.

Butt stretch-Sit with your left leg up and your right leg going across it, and bring your knee down until you feel the stretch around your butt area

Calf stretch-get into a push up position, with your butt up a little higher and stand on the balls of your feet. Put your left foot behind your right foot and focus on pushing your right foot to the ground.

Or, you can do the right leg out stretch [standing] against a wall and push against the wall or fence.

Answer 3

Do the same stretches before and after you run. I'm middle school our coach always made us stretch after running and not before. i always found that odd.

Answer 4

drink plenty of water

stretch before and after

walk a little distance to cool down

Answer 5

You should really stretch BEFORE you run.  There's this exercise tool out called "the stick" (no kiddin`) You roll it over your muscles before you exercise, and it loosens them up.  No stretching required.  You should check it out.

Answer 6

Just touch your toes.... and strech anything that is hurting

Answer 7

Hello,

The best thing to do is a cool down walk.  This works some of the lactic acid out of your muscles and keeps you from getting stiff.  The best stretches are ones that stretch the muscles on the back of your legs (hamstrings & calf).  Try touching your toes or doing the cross-legged 'runner's hang' (see link below).  Hope that helps.

- Mike

Answer 8

do not stretch before running only if you have had a warm up no one should ever stretch cold muscles and always after a run.   if any one has been taught to stretch a cold muscle i can only ask WHY?. thats how you cause injury, yes stretch before a run but only after a warm up sorry but its common sense!