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Training for a Marathon (3): Important Cool Down Stretches After a Run

In part three of our five-part running series, national marathoner Serena Teoh shares about the importance of cooling down after any run, be it training or competition

PHOTO: CHERYL TAY, SPORTPLUS.SG


So you signed up for a marathon or half-marathon. It doesn't matter, because you are looking for various ways to improve your running training in preparation of the big day. Over the next month, SportPlus.sg will bring you useful running tips from two national marathoners in the lead up to race day and beyond.


So if you are into running, stick around and read because who knows? You may just pick up some useful new tips you didn't know before that will give you that little edge to improve your running game.

PHOTO: CHERYL TAY, SPORTPLUS.SG


Cooling down after your workout is just as important as it is to warm up before. This allows for a gradual recovery of heart rate and blood pressure, and also to regulate blood flow.


Take the time to wind down, relax your tense muscles and reduce the accumulation of lactic acid in the body.

PHOTO: CHERYL TAY, SPORTPLUS.SG


So what would be the recommended areas to focus on stretching after finishing your run? We ask national marathoner Serena Teoh in our third part of the series with her.


According to the 2019 SEA Games marathoner, there are five areas you should probably focus on and stretch after a run.


Calf


Get into a lunge position. Bring one leg forward and bend it to 90 degrees, whilst keeping the back leg straight. For a deeper stretch, you can start bending the back leg.

PHOTO: CHERYL TAY, SPORTPLUS.SG


Hamstring


Put one leg forward and anchor it on your heel, while keeping the front leg straight. Bend the back leg slightly. In order to get a deeper stretch, bend the back leg a bit more. Switch legs and repeat the process.


Hips and Glutes


Find a ledge and perform a pigeon pose on it. Essentially, put one leg up and bend it in at the knee, pulling your heel towards you.

It is important that you do not find a ledge that is too high for you, otherwise it would not result in you stretching the right muscles.

PHOTO: CHERYL TAY, SPORTPLUS.SG


Quads


In a standing position, stabilise yourself on one leg and then pull the heel of your other leg up to your butt.


Lats


Use a ledge, step away from it and hinge at the hips. Keep the legs straight. Go into a deeper bend for a deeper stretch of the calf.

PHOTO: CHERYL TAY, SPORTPLUS.SG


For each stretch, hold on for 20 to 30 seconds and repeat the process for 3 to 4 times.


Now that you are armed with these tips, don't forget to incorporate them into your recovery and post-run routine from now on!


#Running #MarathonTraining #SerenaTeoh

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