The Importance of Stretching - Important Things You May Not Know

Running is one of the most efficient aerobic exercises that you can ever do. It strengthens your cardiovascular system, builds stamina, develops endurance, tones your leg muscles and promotes effective and stable movements. Running also burns calories and is thus an ideal exercise for those seeking to lose weight. Aside from the physical benefits, running also fosters enhanced feelings of positivity as the so-called "feel good" hormones flood the body. This explains the reason behind the commonly-touted "runner's high."

However, running is a high-impact exercise. It is not the recommended workout for those with joint or knee injuries. It is also a very demanding exercise for those who are obese or have delicate heart conditions. Even for those who are relatively healthy, running can still be potentially injurious if done without the necessary preparations. A quality pair of cross-trainers with good cushions to absorb impact is one essential gear that all runners must have. Without these, don't even think of running-- you're only asking for injury. Of course, comfortable clothing is also needed. Equally important in a runner's preparation are pre-running exercises. These exercises and stretches will warm up your muscles to keep you from straining or injuring yourself. "Cold" muscles are more prone to injury than muscles which have been limbered prior to a run. When your muscles have been prepped well, you can also run faster for longer.

One of the first pre-running exercises you can do is the heel-to-buttocks stretch. Stand straight. From your back, reach for your right foot and pull it up towards your buttocks. Hold the position for twenty to thirty seconds, feel the stretch as you try to keep your balance and your body straight. Don't lean forward so you can give the same stretch to your quads and hip flexors. Do the same to your other leg.

Another basic stretch that you can do prior to your run is the toe touch. Again, begin in a standing position. Reach for your toes and hold for about twenty to thirty seconds. If you can't reach your toes, don't strain. Touch your knees and go lower every time you stretch. You'll eventually be fit enough to reach there.

The third pre-running exercise you can do is the wall push. Your calf muscles are most prone to cramps when you run without warming them up first. By doing a wall push, you limber up your warm muscles before the run. Stand in front a wall and put your hands flat on it. Extend your arms but don't lock your elbows. Do the push by putting your face close to the wall and bending your elbows but keeping your legs straight. Count for twenty seconds before getting back to starting position. If you want to deepen the stretch, stand farther from the wall.

One final stretch that you need to perform before your run is the hamstring stretch. Sit on the floor with your legs extended straight in front of you. Gradually lean over so you can touch your shins. Try to lean farther to touch your toes but do so only without straining your back and neck. Stretch only one leg at a time, holding it for twenty to thirty seconds while keeping the other leg tucked inside the opposite thigh.

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