This is a topic we hear very little about. After an evening jog, we return home or to the car, get in and that's the end of training. Exhausted muscles considerably contract by the end of training, which is why they need to be stretched for these muscles to regenerate faster, reduce their fragility and last, but not least to prepare them for the next training.

Muscle maintenance

This is a topic we hear very little about. After an evening jog, we return home or to the car, get in and that's the end of strenuous training. Exhausted muscles considerably contract by the end of training, which is why they need to be stretched for these muscles to regenerate faster, reduce their fragility and last, but not least to prepare them for the next strenuous training. Stretching muscles cannot be left out of a running training. If it is omitted, you may easily wake up the next day with stiff, sore muscles.

Strained muscles and stretching

Muscles are in incredible harmony, work constantly and "pass the baton to one another" when running. Numerous leg and hip muscles play a part in executing the running movement. These muscles should be stretched in a static position, i.e., without springing at the end of the training session. Stay in each position for 10-20 seconds.

CALF

It contracts every time the heel is raised, i.e., when springing. This may occur over a thousand times during a single run. Stretch the calf as follows if we want it to be able to bear the strain and be springy.

Explanation: hold down the heel and turn the foot forward. Do this exercise on both the left and right side by focusing on the back leg.

QUADRICEPS

The muscles on the front of the thigh are the strongest muscles of the human body. They contract every time the leg stretches, i.e. when springing off the given leg when running.

Explanation: keep the body in the same position by holding the instep and bending forward.

HAMSTRING

They contract, function at the back of the thigh when the leg is bent. This is the phase when the feet touch the ground when running, when the knee bends upon touching the ground to support the body weight coming down.

Explanation: bend forward slowly and push the chest to the thigh.

HIP MUSCLE

It is in the front at the femur head and pulls the leg forward when running. It is extremely exhausted in long distance running and its contraction may also lead to lower back pain.

Explanation: it's best to push the hip on the side of the leg stretch out toward the ground as strongly as possible in the position on the picture.

(Source: www.futanet.hu)

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