Fitness Tips Tuesdays: Warm-ups, Stretching and Post-run Recovery

 

Warm-up vs. stretching. What is the difference? In this post, I will share with you my personal thoughts and research on warming up, when to stretch and post-run recovery.

Pre-run warm-ups:

Something that I have not been so good at is warming up before I go on a run. So, I have been researching ways to better prepare my body for the run I am about to put it through. Here are several things that I have found that will help any runner, beginner to more experienced, prepare for a run (not a race) via a warm-up:

1) Do not stretch before a run, it can lead to a pulled muscle. Save these static types of stretches for after the run.

2) Dynamic stretching is best before your run. Leg swings and walking lunges are two good examples of dynamic stretching.

2a) 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.

2b) 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).

Also, check out this video from Popsugar. The video will show you several other dynamic stretches to activate movement and lubricate your muscles and joints.


Post-run stretching:

 The following stretches target the major leg muscles to maintain healthy flexibility and range of motion. Hold all stretches for 15-30 seconds.

1) 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.

 2) 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.

3) 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.

4) ITB (iliotibial band) stretch -  While standing, cross your right leg behind your left leg. Keeping both feet on the ground, lean to your left side and push you right hip outwards. Don’t bend forwards or stick your buttocks out. You should feel the stretch along your outer right thigh and hip. Repeat with the other leg.

For images of how to do these stretches, check out NHS.uk.

Recovery:

 Don't forget to take necessary steps to help your body recover. I always try to make sure to have a drink to replace the electrolytes lost during a run, such as Gatorade. If that is not an option, water will sure do the trick, sans electrolytes. If you are driving to a destination such as a park, lake or trail, make sure you have water waiting for you in the car placed somewhere that it will stay cool.

 After hydrating, I always try to have some sort of light snack. I usually have a banana because I am usually not very hungry after a run. Run on Texas says that "If you eat soon after your workout, you can minimize muscle stiffness and soreness...consume primarily cars, but don't ignore protein. A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs. Nutrition bars, such as Clif bars or Power bars, are a healthy option."

 From an article I found on runnersworld.com (link below), runner Shalane Flanagan recommends for any runner to change into dry clothing after a run. She also says "If you let your muscles get cold immediately after a hard workout, you'll miss out on your body's healing metabolic activity. Keep them warm and loose until you find a few moments to stretch each of your major muscle groups."

More on recovery after a run can be found here.


Tune in next Tuesday for more running, fitness and exercise tips on Fitness Tips Tuesdays!

Also, check in tomorrow to see my first post on Product Review Wednesdays