Running until today I don't know that running runners have to do less stretching after running, but every time after running, they do stretching. Stretching is not in place, the effect will be greatly reduced. So, what is called the standard in place?
The core of stretching has four points
There must be no less one part of this stretch;
Each site is not stretched once, but repeated several times;
The time for each stretch is sufficient;
Stretching feels full, no need to pursue pain
Today, just talk to everyone about the details of the stretch after the run, because the details determine the success or failure.
Why is stretching important?
At the end of the run, the muscles are highly excited and show a stiff state of tension. Therefore, when the legs feel firm and stretched, stretching can allow the muscles to transition from a state of tension to a state of relaxation and relaxation, thereby facilitating fatigue elimination and maintaining muscle flexibility.
If this step is missing, muscles rely on natural processes to recover, metabolic wastes will accumulate for a longer time, fatigue will be removed more slowly, and elasticity will decrease. Over time, damage due to muscle fatigue and lack of elasticity will easily occur.
From the microscopic level (under the electron microscope), after the movement, the fine structure of the muscle fibers is disorderly, which easily leads to muscle knotting and produces arousal pain points, and stretching can achieve the effect of promoting the normal alignment of the muscle fibers through stretching, thereby reducing long time Exercise damages muscle fibers.
How long should the stretch last?
The duration of stretching is the core issue of stretching.
If the stretching time is too short, the stretching effect cannot be achieved and the time is too long. Compared with the optimal stretching time, the actual effect has no significant advantage. What is the best time for one part of a stretch to last? 20-30 seconds.
It is not recommended to be shorter than 20 seconds, nor is it recommended to exceed 1 minute. Studies have shown that stretching 1 minute and stretching 30 seconds, the effect is basically the same. Stretching too long can also cause discomfort to the limb.
Can a site be stretched only once?
of course not? When the muscle is in a stiff state, one stretch can only slightly improve its tension, while one stretch can cause numbness and other uncomfortable feelings, so you need to stop stretching for 10-15 seconds. Then the next stretch. By doing this many times of stretching, the muscles can be fully relaxed and the muscle fibers can be restored in order.
Therefore, the effect and experience repeated three times for each 30 seconds of stretching are definitely better than continuous stretching for 90 seconds. So, how many times is the best? We recommend not less than 2 times, and the best is 3-5 times.
Stretching parts to be comprehensive
Running is a full-body, full body exercise. Therefore, the lower extremity is the most important thing for stretching, and stretching should be applied to the major muscle groups of the lower extremities in order to fully achieve relaxation, eliminate fatigue, and improve muscle elasticity.
If you only perform stretching for some muscles, those areas that are not stretched may still be unrelaxed, affecting the overall performance of the muscles.
Here are the parts where the lower extremities need to stretch: (Seven key areas)
Pelvis: Ankle, buttocks
Thigh: anterior, posterior, medial, lateral
Leg: rear
How long it takes for a stretch to be the best
We took each part to be stretched once and it took 30 seconds. Each side of the unilateral body was repeated 2 times. The body's left and right sides were added up to 4 times. Plus the action interval, the time for a stretch was basically 18 minutes and 40 seconds. That is, the best duration of stretching after running is approximately 15-20 minutes, which is the normative stretching.
Less than 15 minutes is a reflection of the hurried stretch. This is also the total time taken to calculate when each part is stretched with only one action. Some parts can also be performed with multiple actions and the time will be longer.
How long does it take for you to stretch?
How much should the tensile strength be?
When we stretch, in the process of gradual exertion or increase in the amplitude of stretching, your muscles will experience a process of feeling no pain - a feeling of pulling - a pain - a growing pain.
What kind of feeling should we pursue when we stretch after running? Is there a sense of tension in the muscles? Should there be some slight pain? Or the more obvious the pain, the greater the stretch, the better the stretching effect?
To understand what kind of feeling is best when stretching, we must first understand what changes have taken place in the muscle during the process of stretching the muscle. It seems that stretching is nothing more than stretching the soft tissue such as muscles. The muscles are elastic, so they can be stretched, just like stretching a rubber band.
In fact, there are a large number of receptors and nerves inside the muscles. They can feel the changes in the length of the muscles, and they can also feel the changes in the tension of the muscles.
When the muscles are stretched, these receptors (known as the muscle shuttle) are stimulated and can cause the muscles to contract reflexively. The purpose is to fight against being stretched. The relative magnitude of stretching is greater, and then the muscles themselves produce opposing pulls. The longer the strength is, the more we call it a stretch reflex.
Why is it enough for the muscles to feel stretched when stretching?
Through the above principles, the runners should understand that when stretching, the muscles are not just as simple as they are stretched, but they are elongated and the muscles can produce a certain contraction force to fight against being stretched. This is stretching. reflection.
The larger the muscles are stretched, the greater the contraction of the muscles against stretch, that is, the greater the resistance. However, the stretch reflex does not go on without restriction. When the muscle pulling power is really growing, the muscles will stop contracting, that is, the muscles do not fight. This is to avoid excessive confrontation and muscle damage.
Of course, if the pulling force is still present at this time, the muscles will be extremely torn and the muscles will still be strained. Therefore, the mechanism of muscle strain is very complicated. This article describes only one of them.
From the foregoing, we can imagine that pulling is also a process that consumes muscle energy. The greater the pulling force, the greater the resistance to muscle contraction. At this time, pain will be induced. The pain indicates that the muscles are fighting hard, which is equivalent to: muscle. In the stretch and shrink, then in the end is elongated? Or shrink it? Both have it. This is like pouring water from the pool while draining water from the pool, which ultimately results in failure to store water.
The same applies to stretching. The muscles are stretched, but the muscles are desperately fighting. In fact, the efficiency of stretching is reduced. Finally, fatigue cannot be effectively relieved by stretching.
Because the muscles are tense and stiff when running, indicating that the muscle tension is high, what you need to do is to stretch and relax the muscles. If you stretch violently, the muscles will not only relax when stretching. If not, it will cause further muscle tension.
Therefore, we said that the pain during stretching is actually a signal that the muscles are beginning to have stronger resistance to contraction. Such stretching is unnecessary.
When stretching, it is good enough if the muscles have a slight stretch. When there is a pulling sensation, the muscles will not be very obvious against contraction, and they can fully exert the positive effects of stretching, including relaxing muscles, promoting blood circulation, reducing muscle tension, and improving muscle elasticity.
At present, even the most radical view is that slight pain is not allowed during stretching, that is, stretching should be completely controlled within the range of painlessness.
Let the smile stretch after running, instead of chewing your teeth
After you've finished running, you're tired. Stretching should be a very pleasant and relaxing thing. There's no need for stretching to make people grimacing and painful. After intense running, you should enjoy the muscle pull. The ease of pleasure, the more painful, the greater the extent of stretching, the better the effect can not withstand scrutiny.
Remember that running is very tired. Don't make the stretching process more involved. Make stretching easier and more comfortable. It will only increase the stretch relaxation without lowering the stretching effect.
When stretching, it is a correct and reasonable approach to pursue a sense of tension rather than pain.
Old-fashioned stretches
When running friends finish running, the environment they live in is ever-changing. There may be an empty square near the destination, which may be the fitness path of the community. It may be greenery or parks or lakes.
The North is so cold in winter. The runners in these places all want to hurry back home after they finish running. They don't want to stretch outside in the cold wind, which means that it is better to go home and stretch.
When runners face different situations, how should they stretch?
Adapting to local conditions
Standing position without support stretch
Stand by stretching
Standing position using a fitness path for stretching
Standing position using tables and chairs for stretching
Stretch on the mat
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