Cool Down Stretches After Running

Cool down stretches after running help you stay injury-free and improve your overall fitness and running performance. Stretching improves your range of motion which helps you to run faster and remain fit and healthy.

When you run and work out, you build muscle tissue. As that muscle builds, it can become shorter and tighter. You therefore need to lengthen the muscle, as well as your tendons and Achilles, to minimize your risk of getting injured.

Stretching helps your body begin to loosen up and prepare itself for the workout, which in turn allows you to get more out of your biomechanics during your running session. Improving your flexibility and coordination increases your overall health and fitness.

Seven Cool Down Stretching Exercises

1) Lower Calf Stretch

Stand closer to the wall and bend one leg at the knee. Keep your foot flat on the floor.

Lean into the wall, which will intensify the stretch in your lower calf. Do not place pressure on the other foot.

Change legs and repeat.

2) Quadriceps Stretch

Begin by standing along a rail or chair. Stand straight with your leg bent.

Grasp the foot of the bent leg and slowly pull your heel to your buttocks. You should feel the stretch in the front of your thigh. Hold for 10 to 15 seconds, or even longer.

Repeat six to eight times.

3) Hamstring/Bench Stretch

Tight hamstrings can be more prone to bad tears, and contribute towards injuries such as lower back pain and popliteus injury. They may also limit your running or sporting performance.

To stretch your hamstrings, stand facing a bench or chair and place your foot on the bench.

It should form a 75- to 90-degree angle with the floor, as shown in the picture.

Lean forward toward your toes until you feel the hamstring muscle begin to stretch. Hold for 8 to 10 seconds. Repeat five times. Switch legs and repeat.

Alternatively, you can put the front foot on the floor, flexing it toward you.

Bend forward until you feel the hamstring muscle begin to stretch, as demonstrated in the video below.

4) Hip Flexor Stretch

Stand with both feet together.

Step forward with one leg and bend all the way down in a lunge position. Allow the knee of your back leg to touch the floor and move your hips forward. Keep your back and neck straight. Hold for 10 seconds.

Repeat three times. Repeat with opposite leg. If you have bad knees, you can do the standing hip flexor stretch as shown in the video below.

5) Abdominal Z Stretch

Using a mat or towel, lie on your back with your head flat against the floor.

Bend your knees, keeping your knees together and your feet flat on the floor.

Reach with your arms to the left side of your body, have your arms form a parallel line with your shoulders.

Drop both of your knees to the right side of your body (opposite your arms). Your body will resemble the letter Z. Hold for 8 to 10 seconds. Repeat five to eight times.

Switch to the opposite sides, placing your arms to the right and your legs to the left. Hold 8 to 10 seconds. Repeat five to eight times.

6) Cross Shoulder Stretch

Stand up straight, knees slightly bent, feet placed even with your hips, and toes pointed forward.

Bend your right arm at the elbow and extend it across your chest.

Place your left hand on the back side of your right elbow and pull your arm across your body until you feel your right upper arm and shoulder stretch. Hold for six to eight seconds.

Repeat the stretch, switching arms.

7) Neck Stretch

Gently bend your neck, letting your left ear go to your left shoulder until you feel a stretch on the right side of your neck. Hold position for 20 seconds.

Return to starting position. Repeat the stretch 5 times.

Return to starting position. Switching to the other side, gently bend your neck, letting your right ear go to your right shoulder till you feel a stretch on the left side of your neck. Hold for 20 seconds. Return to starting position and repeat the stretch 5 times.

Watch the cool down routine video below if you are unclear about the given instructions.

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This entry was posted on Tuesday, June 29th, 2010 at 8:24 am and is filed under Running Tips. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.