R*****s
发帖数: 41236 | 1 By Selene Yeager
We know, we know: Stretching is confusing. One minute experts tell you to
stretch before you run, and the next minute research reveals that static
stretching (think: touching your toes) may actually zap performance. What's
a runner to do?
Well, first, know this. You need to stretch. Running makes your legs strong,
toned, and, unfortunately, tight. Every step you take forces those quads,
hamstrings, calves, and hips to flex and extend over and over to propel you
down the road. After many miles, those hardworking muscles and tendons can
develop imbalances, scar tissue, and tension, slowing you down and paving
the way for common overuse injuries like IT Band syndrome, and Achilles
tendonitis.
In terms of when and how you should get all Gumby, Chicago-based NASM
personal trainer and USA Track & Field certified run coach Meghan Kennihan,
suggests doing dynamic stretches before you pound the pavement, and do
static stretches after your run, when your muscles are pliable.
"Dynamic—that's in motion—and static stretching is an essential part of
any runner's training program," Kennihan said. "Dynamic stretches activate
and loosen up all your leg muscles, preparing you for your run. Static
stretching at the end of your run can bring your heart down, cut your risk
of injury and lessen muscle soreness."
Stay loose with this stretching plan:
------------------Pre-Run------------------
Both these dynamic stretches loosen up and activate all your leg muscles—
inner and outer thighs, hips, hamstrings, calves and quadriceps—through
full range of motion.
Leg swings: Hold onto a sturdy object, stand on one leg and swing the other
leg forward and back. Do 20. Then swing that same leg side to side 20 times.
Each swing should build until your leg is close to its full range of motion.
Walking lunges: Take a large step forward with your right leg, and bend the
knee until your thigh is parallel to the floor and knee is aligned with your
ankle. Push back upward, draw your left foot even with your right and step
forward with the left. Try to keep your walking lunges fluid, and focus on
proper form. Do 20 (10 per leg).
------------------Post-Run------------------
The following stretches target the major leg muscles to maintain healthy
flexibility and range of motion. Hold all stretches for 30 seconds to two
minutes.
Kneeling hip flexor and hamstring: From a kneeling position, plant the right
foot on the ground in front of you, so the leg is bent 90 degrees, with the
knee and ankle aligned. Keeping your back straight, press forward into your
right hip while keeping your left knee pressed into the ground, stretching
your left hip and right hamstring. To increase the stretch to the left hip
flexors, squeeze and contract the glute muscles of your left hip.
Standing quad: Stand with legs together. Bend your left leg, bringing your
heel toward your butt, and grasp your left foot with your left hand. Press
your shoelaces into your hand, so that your leg does the stretching instead
of pulling up with your hand.
Standing calf: Stand facing a wall with your hands on the wall at about
chest level. Placing the ball of your right foot up against the wall, heel
touching the floor, gently lean into the wall until you feel a stretch in
your calf while keeping your leg straight. |
|
