Ultramarathon stretch is an essential because it is the transition that your body needs to either get ready for the run or relax after it. The Ultramarathon races needs certain preparations in order to be able to reach the finish line on the ultimate race day. You always need to plan and practice way ahead the race, either nutrition wise, training wise or even gear preparation and purchasing. Something that in my opinion is extremely important during the preparation period is the warm ups and cool downs before and after training, in which it will be performed before and after the race.

As we said you will need to keep in mind the most important part of the training which is Ultramarathon Stretches. Those stretches are divided into two parts. The first part is the warm-up which is the stretching you perform right before training for the race. The second part is the cool down, which is the part u relax your body and signalling that this is the end of the training period for the day. So here are the top 10 Ultramarathon stretches for warm ups and cool down.

Ultramarathon Stretch Warm-up:

Ultramarathon Stretch 1:

Start your warm up by doing a 5 to 10 minutes of easy and light practice of aerobic exercise so you can prepare your muscles and be able to start your running training. You can do that warmup stretching by walking or walking fast more of marching, or jog for a bit, maybe cycling with your bike. But the most essential thing is to not rush the warm up and do this step slowly.

Ultramarathon Stretch 2:

Start by doing the basic stretches in order to tighten your muscles and be able to go through with the running training. Do those stretches after you jog. Which includes first an upper body warm-up stretches. Which would include first Arm circles.

Do the arm circles for 10 times each side and 10 times for each direction. Try to move your hands in full motion in order to feel the whole effort through your arms. You can perform the arm circles by getting your arm all the way to the front and roll it all the way to back in full motion and repeat for both hands.

Ultramarathon Stretch 3:

After finishing the first warm up exercise, you need to warm up the rest of your body. After the Arm circles you need to start moving your upper body. You need to repeat your upper body stretching 10 times.

The upper body exercises move and prepares the whole upper body. This stretch is done by spreading your legs apart and stand while being stable, then raise both your hands upwards. After that start crunching towards the front and touch the opposite hand with the opposite leg toes while keeping the other hand upwards. And repeat for both sides 10 times each.

Ultramarathon Stretch 4:

 Then start a slow running jog and try to add certain stretches that includes walking lunges, some jumping jacks as well as some opposite toe touches. You should try to incorporate those stretches in order to signal to your leg muscles that they would be performing, and not face a sudden shock from sudden excess workout.

Ultramarathon Stretch 5:

Leg swings is a part of the warmup which is done by swinging each leg sideways for 20 seconds. Then leg swings to the front and back for 20 second each too.  You should be standing straight and balancing yourself on one leg while levelling your hips and back up straight.

Ultramarathon Stretch 6:

Now another stretching technique that is essential during the warmups is the Lunges. Now lunges takes multiple forms and they are used in order to activate the leg muscles and warming it up to get it ready for the Training process. The different forms that lunges takes include Forward lunges which is taking a step forward and bending the front knee frontwards while putting your hands on your hips, which should

be done for around 10 times. Secondly is the side lunges, which is taking a big step sideways and leaning each leg knee towards their side and repeating each side for 10 times. Now the opposite with the backward lunges as the front lunges, then lastly the lunge with a twist each is doing front walking lunges and then twisting your upper body sideways.

Ultramarathon Stretch Cool Down:

After completing the warm-ups for the runs, you need to start the training process. After completing the training plan or program of the day your body will need to cool down in order to relax those muscles and to be able to perform the next days.

We can divide the cool down into 2 phases in order to get the best outcome out of the training and the cool down process.

Phase 1 of Cool down Process:

Ultramarathon Stretch 1:

The first stretch of the Cool down process starts with slowing down the run till you almost reach a fast walking. Switch your running pace from the ultramarathon race to the slow and loose run to almost walking for 5 to 10 minutes.

You should reduce the running pace slowly and gradually in order to not suddenly shock your body into a sudden stop. Try to breathe in a way that calms you down until you reach a very slow pace and relaxes your body slowly.

Phase 2 of Cool down Process:

After finishing the run, you need to start stretching your muscles in order to be able to cool down appropriately and prevent any muscle shock. You need to perform a whole body stretch, which includes arms, Upper body and lower body stretch.

Ultramarathon Stretch 2:

The first stretch that might take place in the cool down stretches can be the front thigh stretch and it takes around 30 seconds per thigh to complete the stretching.

You can perform this stretching by bringing your heels toward your buttock and holding it with your arms. You must keep the balance while standing on your other leg and holding the other leg from the back. After Completing the 30 Seconds, you should switch legs and do the same thing.

Ultramarathon Stretch 3:

After stretching the front thighs you need to focus on your inner adductors. You should stretch all your legs because they are the most exhausted parts of your physique and they need to be ready for future Trainings and not facing nor encountering any injuries.

The inner adductors stretch also takes 30 second per each side to complete its cool down process. You perform this stretch by spreading your legs way apart while facing your feet forward. then place both of your hands on your hip and start bending your right knee to the right and then switch by bending your left knee towards the left. Keep repeating this form for 30 seconds each.

Ultramarathon Stretch 4:

Coming to the last stretch is the downward facing dog which is a stretch that is related to yoga, it relaxes your body muscles and your mind. It is done by taking the position of a plank then raising your buttocks to the back and upwards while stretching your arms to the front. Then you can slowly slide frontwards until your legs are sprightly surfaced and your upper body is almost standing and raising your head up.