TRAINING 8 RUN WITH GIULIA

Giulia is ready to share the training program to prepare the race Marcialonga Coop 26km or a leg of the relay 10km. 

RUNNING PROGRAM WEEK #8 >>

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theme of the week: STRETCHING BEFORE ANDE AFTER RUNNING

Stretching: there are those who hate it and those who love it, but its benefits are evident both before and after running.

Before running the active stretching is a good idea to make our training more effective and avoid injuries, in fact starting to run with cold muscles could cause a muscle strain or a tear.

After running, stretching is useful for muscle cooling down: it helps to prevent pain, speed up the recovery and promote the physical and mental relaxation.

There are different purposes and different exercises, for these reasons we give you some advises about dynamic and static stretching.

The dynamic stretching is useful before running and includes exercises for the muscle activation and joint mobility such as lunges, limb swings and jerks of the legs, arms, and trunk. To better understand what is meant by dynamic stretching, take inspiration from Giulia:

Joint Mobility --> CLICK TO SEE THE EXERCISES
Muscle Activation --> CLICK TO SEE THE EXERCISES 

The static stretching helps after running to stretch the muscles by promoting the flow of oxygen, restoring muscle elasticity and harmony. If we add a correct breathing, this practice will also promote concentration and mental relaxation by completing the training session in a positive way.

Stretching after running -->  CLICK TO SEE THE EXERCISES