If you’re a runner or a beginner looking to add some flexibility to your workout, learning how to do the splits is an achievable goal. Splits not only improve flexibility but also make stretching your muscles easier. With a few simple steps, you can learn to do the splits in no time! In this blog post, we’ll be discussing how to do splits for runners and beginners in 4 easy steps. Keep reading to learn more!
Why do runners need to do splits?
As a runner, you know the importance of keeping your body limber and flexible to avoid injury and improve your performance. Doing the splits is an excellent way to increase your flexibility, improve your range of motion, and strengthen your lower body muscles. While it may seem intimidating for some, doing the splits can be a great addition to your stretching and conditioning routine that can have lasting benefits for your running performance. Not only can it help you improve your running form, but it can also increase your balance and coordination, as well as reduce your risk of suffering from injuries caused by tight muscles or joints. In this article, we’ll look at why runners should do the splits, how to do them properly, and some helpful tips to keep in mind. So let’s get started!
Warm Up Properly
Before attempting the splits, it’s essential to warm up your body properly to avoid injury and maximize your flexibility. Begin with a light jog or other type of low-impact cardio to increase blood flow and gradually increase your heart rate. Then, perform dynamic stretching exercises such as leg swings and hip circles to further increase the range of motion and warm up the muscles and connective tissues. Spend at least five minutes warming up before attempting the splits. Once you feel your body is warmed up, you can move on to step two.
Use a Stretching Routine
Before attempting the splits, it is important to incorporate a stretching routine into your regular fitness regimen. Stretching helps to loosen and lengthen the muscles, making them more flexible and better able to handle the stress of stretching. There are several different types of stretches you can do, but for runners, a good place to start is dynamic stretching.
Dynamic stretching is a type of stretching that uses active movements to gradually increase the range of motion. An example of a dynamic stretch for runners would be high knees, butt kicks, walking lunges, and carioca drills. These types of stretches help to warm up the muscles, activate them and prepare them for more intense stretching.
Additionally, static stretching should be incorporated into your routine. Static stretches target specific muscles and hold the stretch for a set period to lengthen the muscle fibers and increase flexibility. For example, a runner might include a standing quad stretch or a hamstring stretch in their routine. These stretches should be held for 20-30 seconds at a time.
It is important to note that static stretches should only be done after dynamic stretches are complete, as they require more flexible muscles. Additionally, proper form and technique are essential when stretching to prevent injury. Be sure to focus on your breath while you stretch and stop if you feel any pain or discomfort.
By incorporating a dynamic and static stretching routine into your fitness regimen, you will not only improve your overall performance but also increase the likelihood of being able to do the splits.
Perform the Splits
Once you have warmed up and stretched, it’s time to start performing the splits. Start by finding your balance point – the point at which your weight is equally distributed across both legs. You may need to adjust your body slightly to get a perfect balance. Once you find this balance point, keep your back straight and begin to slowly lower yourself down into the splits.
Take your time while you lower yourself into the split position since going too quickly can cause strain or injury. Make sure that your legs are kept straight, with your feet flat on the floor and your toes pointed outward. You should also ensure that your hips stay even throughout the movement so that they don’t twist or turn as you lower yourself.
If you feel any pain during this process, stop and take a break. You should never force yourself into the splits if it causes discomfort. Once you are in the split position, take a few breaths to relax your body and focus on stretching out your muscles. To get the most out of this stretch, hold this position for at least 30 seconds.
After 30 seconds, slowly come back up to your starting position. This completes one rep. You can repeat this as many times as needed until you feel that you have achieved the full range of motion in your split. Just remember to take your time and be mindful of your body’s limits. With practice and patience, you will soon be able to do a perfect split!