Here Is the Most Common Mistake Runners Make When Stretching

Before going for a run, it is important for runners to go and do some stretches. This is done to avoid sprains or overworking any muscle. Otherwise, if runners fail to stretch, they may end up suffering from some sort of injury.

One common stretch a lot of runners often do is to perch their leg up high on a fence or a tree. This stretches the muscles of the legs and your hip area at the same time. However, runners make the mistake of placing their leg up higher than it should be. Doing this distorts their body and messes up the placement of their hips.

How to Properly Stretch before a Run

Here are the steps you need to follow to make sure you properly stretch before you head out for a run.

1. Elevate your leg by placing it against a wall, tree or on a fence. Make sure that it is not too high of an angle.

2. Square your hips so that your elevated leg is at par level with the hip of the standing leg.

3. Keep your knees straight and firm.

4. Steady your ankles and do not let them roll in or roll out.

5. Lean forward, aiming your nose to your knee and your chest to your thigh. Do this slowly, and don't suddenly jerk your body.

6. Feel your muscles if they feel tight or are being pulled too much. If yes, slowly go back and fix your position and angling. Make sure you are not pushing your chin forward. Rather, you are bringing down your chest to your thigh.

7. Take it slow and just lean into it. If it feels too much, don't force yourself. Do this every day before a run, and you should be able to get used to it.

Over time, your flexibility will improve and doing this stretch will be much easier. You should also feel your muscles are more loose and relaxed when you run.

How Long Should I Hold My Stretch?

The number of seconds or minutes at which you hold your stretch does not actually matter. Even if you hold your stretch for five minutes, as long as it is not done well, then your stretch is most likely to be ineffective.

The best way to tell if you have stretched enough is to feel your muscles. To do this, you must first have control. When doing your stretch, be steady enough to know how to start it and how to hold it. Some people get sloppier the longer that they hold their stretch, which impacts the results. So, you will need to have full control of keeping your stretch stable.

Another thing to remember is to time your breathing. Doing proper breathing lessens exhaustion and guides you to release the muscle. If it feels like you have stretched it enough, slowly release the muscle and bring it back to its correct position.

Conclusion

There are tons of things that runners can do that will enhance flexibility. However, before a run, it is best to do a set of stretches that will help you avoid sprains and overworking your muscles. The stretch we have discussed here is simple and easy to do. Do this every time you run to prevent injuries and have your muscles properly loosened up.

Stretch therapy can help you so much more than you think! Here at Stretch Studio, we offer assisted stretches to help you improve your flexibility and overall improve your body’s wellness. Contact us today to learn more about our services!