Best 5 Basic Stretches for Runners

Sometimes runners tend to forget the most important part of every exercise session and start the training directly without doing enough stretching and warming. Many bad things can happen when you start running without taking the time for stretching. By neglecting these exercises the body is vulnerable to contractures and injuries in general. Running many miles without stretching can cause muscle imbalance that in the medium term, may cause injury. Stretching muscles properly help in recover their initial position, and facilitate drainage and stimulate greater blood flow.

Why runners need to stretch? Stretching reduces muscle tension and makes the body feel more relaxed. Stretching improves body coordination by allowing freer and easier movements. Increase the length of movements which can now be longer. Helps prevent injuries such as muscle pulls avoid the loss of mobility that occurs in sports such as cycling. Stretching improves the understanding of your body.

Is very important to focus on the area to be stretched, at least for about 10 to 20 seconds. If this is done correctly every day it will make easier to train, and overall progress will be faster and without any injury.
If you still do not take stretching seriously you should know that if you want to enjoy running and doing your favorite exercise for long time you should start stretching, never it's too late to begin stretching well. Here are 5 of the most recommended basic stretches for runners that you can start doing before each exercise session.

Hip flexors: It begins in a standing position, moving one leg at a right angle and the other extended delays. Gradually lower the hips, feeling a gentle stretch on the front of the hip in the tendons in the groin. A variant is stretching the foot of the leg behind. Never advance the knee that should form the right angle.

Heel Drops: This stretching technique will help runners in preventing Achilles tendonitis by loosing calf muscles and will also take the burden from your shins when bringing your trailing leg forward when you are running. To perform this stretching technique you can step and drop your heels until you start feeling discomfort and then relax your calves.

Quadriceps Stretching: On foot, you just have to support with one hand on a wall or bench and the other hand to grasp your foot bending the knee, lifting it toward the buttocks. Maintain the position with 20 seconds each leg. If you do it by taking the foot with the opposite hand, you're going to tighten over the outer portion of the quadriceps.

Hamstring Stretching: Runners suffer from muscle pain and stiffness most of the time because of tightness in the hamstrings and lower back. Stretching the hamstrings can help reduce the risk of injury. To perform this stretching technique you can sit in the floor with you legs extended in front of you. Remember to maintain you knees straight and slowly extend as far as you can trying to reach your feet. Maintain the stretch for 10-20 seconds each to start and repeat 3 times. You can also perform this stretching in standing position.

Calf Stretching: The calf orgastrocnemius is the muscle that runs along the back of the lower leg. You can prevent calf strain performing this simple exercise. In standing position put both arms extended in a wall. Then extend the leg to be stretched as far back as you can, and the other leg to the front close to the wall. Lean to the wall until you feel the stretching in your leg and hold for about 20-30 seconds, then change to the other leg.

Stretching should be made slowly and gradually, maintaining a good support to prevent contraction of other muscles. We need to stretch the muscle to relax, but not to feel pain. The exercises should last between 10 and 20 seconds. With 5 minutes a day is enough, if carefully and stretches focusing on the muscle group.