Stretch the muscles after a run is important

Get pumped and get those legs moving as the first Wednesday in June is Global Running Day — on June 1 this year. Whether you’re a regular runner or a bit of a novice, it doesn’t matter, this holiday is about inspiring each other to lead a more active lifestyle, no matter the distance covered. This celebration is open and free to everyone. Simply grab your running shoes, and a bottle of water, and get your legs moving!

Here comes to play the It is a key element in the fitness regime - stretching improves flexibility and allows your joints to move through their full range of motion. Stretching is very important for injury prevention too. Incorporating stretching into your daily routine is just as important to health and body functioning as regular exercise is.

You can stretch the muscles any time of the day, virtually anywhere where you can, and have some space to spread your hands and legs – when you wake up before bed or during breaks at work. Simple stretching moves that you can perform sitting at your desk not only break the monotony of work but also rejuvenates your muscles. Stretch your hands and arms, feet, and body to improve flexibility and blood circulation. You can also practice yoga.

You can also combine warm-up movements along with stretching before a workout. However, stretching after heavy workouts such as weight training or running relaxes your muscles without strain.

The most striking benefit of stretching is that it helps maintain and increase the mobility of key body parts without much physical effort. According to the American College of Sports Medicine, you should stretch each of the major muscle groups at least twice a week for 60 seconds per exercise.

Stretching can help keep your hips and hamstrings flexible even in your old age. Besides, it can also help resolve issues created by poor posture or repetitive activities.

Stretching soon after waking up can help jumpstart the mind and body.

Stretching loosens tight muscles which help your muscles both relax and increase blood flow. It also encourages the release of endorphins, providing a sense of tranquility and euphoria. Stretching directly before bed will even give you a more comfortable sleeping experience.

Always start with mild exercises such as brisk walking, jogging in place, or riding a stationary bike for 5 to 10 minutes to warm up your body and the muscles before you move on to stretching. This helps increase your heart rate and blood flow as well as raises the temperature of muscles, ligaments, and tendons. Avoid bounces during stretching and make sure you are stretching opposing muscles.

Back Stretch

• Stand with your feet shoulder-width apart and knees bent slightly
• Lean forward and place your hands just above your knees
• Round your back so that your chest is closed, and your shoulders are curved forward

• Then arch your back so that your chest opens, and your shoulders rollback
• Repeat several times

Arm Stretch

• Lace your fingers together and turn your palms outwards
• Push your arms as far as you can, curving your back and shoulders forward
• Hold for 10 seconds hands so that your chest opens, and your shoulders rollback

Global Running Day aims to encourage people to run more and essentially to lead more active lifestyles. The day is centered around running, but it isn’t necessarily just that. It can be anything from walking your dog, racing with your kids, or participating in marathons. The holiday is quite new so there aren’t any time-honored traditions, but as long as you are running and having fun, it’s all good!