Five Post-Workout Stretches Every Runner Needs to Perform

Stretching is an important component of any fitness routine, but this is especially the case if you’re a runner. You might do a few stretches before you go out running, but then you’re really not in the mood to stop and stretch when you arrive home after a 10-mile run. Stretching has many benefits to your wellness, including increased range of motion and improved muscular coordination. Research shows that the more flexible your muscles are, the more quickly they will recover and fuel your next run.

 

However, if you’re worried about taking time out for extra exercise, Certified Personal Trainer Jen Mueller notes, ‘Your flexibility routine doesn’t have to take a lot of time. Just five or 10 minutes is all you need at the end of your workout. While any full-body stretching routine will do, there are some specific stretches that can help improve your running performance and prevent the aches and pains runners commonly experience. Because running, while good for you in many ways, does put stress on your body—especially the lower limbs and joints.’ Mueller warns, ‘The most important thing to remember is to only stretch warm muscles…fitness experts recommend stretching after you workout; this is when your muscles are warmest and your joints are lubricated, and therefore primed to stretch. While it’s OK to stretch after your warm-up (but before your run), doing so might actually interrupt or negate the warm-up process, which is more likely to result in injury or problems.’

 

So, let’s take a look at the stretches you need to incorporate into your post-running routine:

 

1. Hamstrings Stretch: According to Mueller, ‘Runners are notorious for tight hamstrings that can cause lower back problems and lead to pulled muscles. Tight hamstrings also limit your range of motion, which can affect running stride, form and speed. To improve hamstring flexibility, try [a] lying hamstring stretch, which keeps the spine neutral whereas basic toe touches (forward bends) do not, thereby reducing risk of low back pain.’

 

2. Quadriceps Stretch: ‘Stretching the quads forces your hamstrings to contract, helping them get stronger,’ Mueller explains. ‘It’s important to have strong and flexible quads since these muscles help lift your knees and increase your speed.’

 

3. Piriformis Stretches: Mueller details, ‘Your piriformis muscle is responsible for the rotation of the hip. Although it’s very important in activities that frequently change direction, it tends to tighten up in runners. If the piriformis becomes too tight or spasms, it can irritate the sciatic nerve, which causes pain in the glutes, lower back and thighs. To prevent these issues, try asking your trainer about piriformis stretches.

 

4. Calf Stretch: ‘Flexible calf muscles can improve your ability to increase the length of your stride, which results in increased speed,’ says Mueller. ‘Loose calf muscles also take some of the burden away from your shins as you bring your trailing leg forward when running, helping prevent shin pain or shin splints. A basic calf stretch is an easy one to incorporate.’

 

5. Iliotibial (IT) Band Stretch: Mueller comments, ‘The illiotibial band is part of a muscle that runs along the outside of the knee and can create pain when it starts to rub on the kneecap. This is typically an overuse injury (trying to do too much too soon or not giving your body adequate time for rest and recovery). Stretches that target the IT band can reduce pain and prevent future knee problems.’

 

Try incorporating these stretches into your post-running routine after you’ve cooled down, and see what a difference it makes to your flexibility and overall performance.

Categories: calf muscles, calf stretch, flexibility, nbsp, piriformis stretches, post running, problems nbsp, Running, running routine, stretch, Stretching, tight hamstrings

5 Reasons You Should Spend More Time With Your Toothbrush

Brushing at least twice daily, for at least two minutes at a time, is important to your overall health. In fact, as the following examples prove, the links between oral hygiene and the health of various parts of the body are often surprising.

 

Prevent Heart Disease

The condition of your mouth can affect the condition of your heart. Gum disease often leads to increased chances of deadly heart attacks. This is mainly due to the fact that the bacteria that cause gum inflammation can trigger inflammation throughout the body, which often contributes to heart disease, as well as a variety of other problems.

 

Brushing = Brain Power

When you do a good job brushing your teeth, you can boost your brain activity. According to a New York University College of Dentistry study, senior citizens suffering from gingivitis scored lower on cognitive tests than seniors with healthy gums. Plus, a five-year study from the Institute of Psychiatry at King’s College in London indicated that adults of varying ages — from their early twenties to their late fifties — performed better on the same kinds of exams if their gums were in good shape.

 

Respiratory Health

Gum disease has been scientifically connected to respiratory disorders like pneumonia and chronic obstructive pulmonary disease (COPD). A study that the American Academy of Periodontology published in January 2011 explained that the bacteria that cause gum disease can travel down to a person’s lower respiratory tract, infecting these sensitive areas and causing problems.

 

Avoid Diabetes

There’s now evidence to suggest that gum maladies can bring about diabetes as well. Gum disease weakens the body’s ability to regulate its glucose levels. Specifically, the bacteria that bring about periodontal disorders produce substances that can alter the rates at which cells metabolize carbohydrates. It’s also possible that the body becomes more resistant to its own insulin after it combats the bacteria associated with gum disease, and glucose levels thus remain elevated. Over time, that condition can result in diabetes.

 

Decrease Risk of Premature Birth

Finally, as the staff members at Whiteman Dental could tell you, there’s a relationship between oral hygiene and healthy pregnancies. Scientific studies have reported that women afflicted with gum disease have higher risks of delivering their babies prematurely, since periodontal ailments can prompt the production of labor-inducing fluids.

 

Of course, there are plenty of reasons to brush your teeth for the sake of your mouth. By brushing thoroughly each day, you’ll have fewer cavities, fresher breath, and brighter smiles. In short, take care of your teeth and your mouth and your entire body will be sure to thank you for your constant efforts.

Categories: Bacteria, body, brain power, Disease, glucose levels, Gum Disease, heart disease, nbsp, oral hygiene, problems nbsp, Toothbrush