有关跑步拉伸的好处首先讲一个我自己的故事：读高中时为了提高身体素质参加

Regarding the benefits of running stretching, <br>I will first tell a story of my own: I joined the school track team in high school to improve my physical fitness. Basically, I train every day, such as running training: return run, 30-meter sprint, 50-meter sprint, 100-meter sprint, 1500-meter long-distance running, 5000-meter long-distance running, strength training, squat, leapfrog, barbell, etc. From Monday to Friday, I always have legs and legs and waist soreness. At first I thought it was because of lack of training and no improvement in physical fitness. I could practice for half a year, but my body was still aching. I didn’t practice for 2 days. I didn’t respond to physical discomfort. eliminate. This problem has always plagued me. I didn't realize that it was not a physical fitness problem, but a sports science problem-I didn't stretch to warm up and recover before and after exercise. Later, I couldn't help but scold the original coach, how did he teach us? Ha ha! <br>So before and after exercise, you must first do stretching exercises. Stretching after running exercise can effectively relieve muscle tension caused by exercise, promote blood flow, and increase muscle flexibility. Stretching is also an effective measure to avoid muscle stiffness and relieve muscle soreness. There is a saying in the running circle: running without stretching is equivalent to playing a hooligan. <br>Stretching is suitable for everyone who runs. It is worth noting that it is generally not recommended to perform static stretching before exercise. Instead, it is recommended to use dynamic stretching, or to jog for five minutes before static stretching. Stretching is not the exclusive patent of runners. Even people who do not have the habit of running can integrate stretching into their lives, which will benefit you a lot. <br>Stretching is generally divided into dynamic stretching and static stretching. Dynamic stretching is most suitable for pre-running exercises. It can use the movement of related muscles through activities instead of maintaining a single posture to activate the muscles in order to prepare for better exercise. Static stretching refers to the activation of muscles on a single body part. It is generally used after running exercises and warm-ups, and is best performed after the exercise. Therefore, before your next run, try the following dynamic stretching exercises. <br>So what are the benefits of stretching? Let's take a look together today. <br>1. Effectively improve the level of exercise<br>Stretching is often regarded as an integral part of training and therapy by coaches, physical coaches or rehabilitation therapists. Stretching before exercise can reduce muscle viscosity and reduce internal energy consumption during exercise. At the same time, increased elasticity can improve muscle contraction speed and muscle contraction strength. Proper stretching during and after exercise can make muscles more elastic, which is helpful for muscle strength and movement speed. The method and use of stretching should be targeted and have high technical requirements, and should be designed and executed by professionals trained in stretching, such as coaches, doctors, physical coaches or rehabilitation therapists, in order to achieve the best results. <br>2. Quickly accelerate the recovery <br>exercise Stretching is a recovery method after training. Studies have shown that stretching can effectively relax the muscles, reduce muscle stiffness, increase blood microcirculation, and allow nutrients to reach the tissues that need to be repaired and accelerate the elimination of metabolic waste. Stretching can effectively reduce muscle soreness, including short-term muscle soreness and delayed muscle soreness after exercise. <br>With the development of modern technology and changes in lifestyles, more and more people lack sufficient exercise. Many white-collar workers are prone to fatigue and tension in the cervical spine and upper back muscles, causing insufficient blood supply to the head, leading to dizziness and dizziness. , Work efficiency decreases and mental stress increases. Stretching between work can relax muscles, relieve muscle tension and improve mental stress. <br>3. Effectively prevent injuries. <br>On the other hand, muscle fatigue is also a cause of sports injuries. Stretching after sports training can speed up the recovery of muscles and reduce the situation of muscle training and work in fatigue the next day, in order to achieve the purpose of preventing injuries. However, at present, the mechanism and principle of stretching in injury prevention has not yet reached a unified conclusion. Despite this, most people still recommend stretching as an important part of a complete exercise prescription.

About the benefits of running stretching<br>First of all, tell a story of my own: in high school in order to improve physical fitness to participate in the school track and field team, basic daily training, such as running training: back run, 30 meters sprint, 50 meters sprint, 100 meters run, 1500 meters middle distance running, 5000 meters long run, as well as strength training, squats, frog jumps, barbells and so on. Monday to Friday is always leg size legs, waist soreness, at first thought is less training, physical fitness is not more on, can practice for half a year, or the phenomenon of sore body, rest 2 days did not practice, physical discomfort response to eliminate. This problem has been bothering me, until I went to college sports training classes do not know, not physical fitness problems, is sports science problems - before and after exercise did not do stretch warm-up and recovery. Later can't help but scold the original coach, teach us? hehe!<br>So before and after doing sports, you have to do stretching exercises first. Stretching after running can effectively relieve muscle tightness caused by exercise, promote blood flow, increase muscle flexibility, stretching is also an effective measure to avoid muscle stiffness and soothe muscle soreness. There's a saying in the running circle: running doesn't stretch, it's like playing hooligans.<br>Stretching is suitable for every runner, and it's worth noting that static stretching before exercise is generally not recommended, but rather advocating the use of dynamic stretching, or five-minute jogging before static stretching. Stretching is not a unique patent for runners, and even people who don't have a running habit can incorporate stretching into their lives, which can also benefit you.<br>Stretching is generally divided into dynamic and static stretching. Dynamic stretching, best for running before exercise, can be used to use the movement of the muscles involved, rather than maintaining a single posture to activate the muscles in order to prepare for better exercise. Static stretching means that you activate muscles on a single body part, usually after running and warming up, preferably after a workout. So, before you run for the next time, try the dynamic stretch below.<br>So what are the benefits of stretching? Let's get to know about it today.<br>1, effectively improve the level of exercise<br>Stretching is often seen by coaches, fitness coaches or rehabilitation therapists as an integral part of training and treatment. Stretching before exercise reduces muscle viscosity and internal energy consumption during exercise. At the same time, increased elasticity can improve muscle contraction speed and muscle contraction strength. Proper stretching between and after exercise can make the muscles more elastic and help with muscle strength and movement speed. The method and use of stretching should be targeted and highly technically required, and should be designed and executed by a stretch-trained professional, such as a coach, doctor, fitness coach or rehabilitation therapist, for best results.<br>2, fast and accelerated recovery<br>As a means of post-training recovery, the study shows that stretching can effectively relax muscles, reduce muscle stiffness, increase blood microcirculation, allow nutrients to reach tissues that need to be repaired, and speed up the elimination of metabolic waste. Stretching can effectively reduce muscle soreness, including short-term muscle soreness after exercise and delayed muscle soreness.<br>With the development of modern science and technology and lifestyle changes, more and more people lack enough exercise, many white-collar long-term ambush work easy to lead to cervical vertebrae and upper back muscle fatigue tension, resulting in insufficient blood supply to the head, resulting in dizziness, reduced work efficiency, increased mental stress. Stretching the work gap relaxes the muscles, relieves muscle tension and improves stress. <br>3, effective prevention of injuries and illnesses<br>Muscle fatigue, on the other hand, is also a cause of exercise trauma. The use of stretching after exercise training can speed up muscle recovery and reduce the next day's muscle training and work in fatigue, in order to prevent injury. However, there is currently no uniform conclusion on the mechanism and principle of stretching in injury prevention, and despite this, most people still recommend stretching as an important part of a complete exercise prescription.

About the benefits of running and stretching<br>First of all, tell a story of myself: in high school, in order to improve my physical fitness, I joined the school track and field team and trained every day, such as running training: turn back run, 30 meter sprint, 50 meter sprint, 100 meter run, 1500 meter middle and long distance run, 5000 meter long distance run, strength training, squat, frog jump, barbell, etc. From Monday to Friday, my legs are always big and small, and my waist aches. At first, I thought it was because of less training and poor physical fitness. I could practice for half a year, but I still feel aching all over. If I didn't practice for two days, my discomfort would be eliminated. This problem has been bothering me all the time. I didn't know until I went to college and had a sports training class. It's not a matter of physical fitness, it's a matter of Sports Science - no stretching, warm-up and recovery before and after exercise. Later, I couldn't help but scold my coach. How did he teach us? ha-ha!<br>So before and after exercise, we should do stretching exercise first. Stretching after running can effectively relieve muscle tension caused by exercise, promote blood flow and increase muscle flexibility. Stretching is also an effective measure to avoid muscle stiffness and relieve muscle soreness. There is a saying in the running circle: running without stretching is equivalent to playing hooligans.<br>Stretching is suitable for every runner. It is worth noting that it is generally not recommended to carry out static stretching before exercise. Instead, it is advocated to use dynamic stretching or jog for five minutes before static stretching. Stretching is not the exclusive patent of runners. Even people without running habits can integrate stretching into life, which will benefit you a lot.<br>Stretching is generally divided into dynamic stretching and static stretching. Dynamic stretching, the most suitable for running before exercise, can use the related muscle movement through the activity movement, rather than maintaining a single posture to activate the muscle, in order to prepare for better exercise. Static stretching refers to the activation of muscles on a single body part. It is generally used after running and warming up, preferably after the end of the exercise. So before your next run, try the dynamic stretch below.<br>So what are the benefits of stretching? Let's learn about it today.<br>1. Effectively improve the level of sports<br>Stretching is often seen as an integral part of training and therapy by coaches, physical coaches or rehabilitation therapists. Stretching before exercise can reduce muscle viscosity and internal energy consumption during exercise. At the same time, the increase of elasticity can improve the speed and strength of muscle contraction. Stretching properly during and after exercise can make muscles more elastic, which is helpful to muscle strength and movement speed. The method and use of stretching should be targeted and high technical requirements, and should be designed and implemented by professionals who have received stretching training, such as coaches, doctors, physical coaches or rehabilitation therapists, in order to achieve the best effect.<br>2. Fast recovery<br>As a means of recovery after training, exercise stretching can effectively relax muscles, reduce muscle stiffness, increase blood microcirculation, get nutrients to the tissues that need to be repaired, and speed up the elimination of metabolic waste. Stretching can effectively reduce muscle soreness, including short-term and delayed muscle soreness after exercise.<br>With the development of modern science and technology and the change of lifestyle, more and more people are lack of enough exercise. Many white-collar workers' long-term desk work easily leads to cervical spine and upper back muscle fatigue and tension, resulting in insufficient blood supply to the head, leading to dizziness, decreased work efficiency and increased mental pressure. Stretching between working hours can relax muscles, relieve muscle tension and improve mental pressure.<br>3. Effective prevention of injuries<br>On the other hand, muscle fatigue is also the cause of sports trauma. The use of stretching after exercise training can speed up the recovery of muscle, reduce the next day's muscle training and work in the state of fatigue, so as to achieve the purpose of preventing injury. However, at present, there is no unified conclusion on the mechanism and principle of stretching in injury prevention. Nevertheless, most people still recommend stretching as an important part of a complete exercise prescription.<br>