On that note, here’s some guidance on dynamic stretches before running. Step one foot in front of you and lower into a lunge, begin sure to keep your knee behind you toes at all times. Stop when you’re full. Dynamic stretches are specific movements that warm up your body while stretching at the same time! Focus on engaging your core and keeping your spine straight. Loosen up your shins before your run with this three-way shin stretch. Lift your right leg toward the sky and kick your heel toward your glutes. Dynamic flexibility work several times a week before harder/faster running sessions, or as a strength and conditioning session in its own will increase flexibility, improve motor skills and speed. For instance, researchers at Florida State University found that trained distance runners were roughly 5 percent less efficient and covered 3 percent shorter distances when they performed static stretches before their runs (2). At the same time as keeping the front leg straight, sweep down with your hands towards the ground creating a dynamic stretch on the hamstring group. Specifically, many dynamic stretches work to increase range of movement through the hip flexors, an area that is typically stiff in most people. Static stretching before a run decreases your running economy by decreasing your your power output. Dynamic stretching should be prioritized before running because it’s a more functional way of preparing for the task at hand. They can also reduce the risk of cramps, fractures, and strains. This movement is controlled and close to one swing per second with no forced effort. Lunge forward, keeping your feet behind your toes. But it’s time to confront the conventional wisdom that runners need static stretching, especially before a run. Stretching before running not only gets you in the mood for running but it also prepares your body for the run ahead. Stretching keeps the muscles in the body flexible, so that the muscles and joints are at their fullest range of motion. Head up and swing one leg across the body to end of range on the medial side and then back across to the lateral side. At the same time, raise your opposite leg straight behind you. Not only that, but it also has the ability to cut down on our run times and even improve our endurance. Fantastic exercises for Achilles and calf strengthening. Bend one knee at a 90-degree angle in front of you, raising it toward your chest. Bring your left leg forward and hug your knee in the same manner. Please consult your physician before starting a new fitness program. Extend one leg straight out in front of you, toe pointed. One thing is for sure: putting together a dynamic stretching routine takes a heck of a lot less time than simply static stretching. The body needs to be massaged, fibres stretched out and adhesions and knots stripped out of tired and damaged muscles – stretching post-training can really help with this process. Just running and never stretching is taking a risk and slowing down recovery. Whether you're headed out on the road, trail or treadmill, it's important to do some dynamic stretches before running to prevent injury. Increased mobility around the abductor/adductor muscle groups along with a stronger core. You liked this article Drink more greens. If you liked this post, don’t forget to share so that others can find it, too. Unlike static stretching, dynamic movements aren’t tedious, 30-second stretches working one muscle at a time. The bridge will get your glutes and hamstrings firing, while also engaging your core and warming up your lower back. Before you run, do dynamic stretches, like jogging with your knees in line with your hips or bringing your foot back to touch your bottom. Stretching daily, especially after easy and general training runs, definitely seems to lead to less injuries in my experience. You can get it – for FREE! Will stretching help or hurt my running performance? Dynamic stretching can improve overall power, endurance, and coordination. Aim to work for 15–20 seconds, then change legs. A complete athletic warm-up should incorporate about 5 to 10 minutes of low- to moderate-intensity swimming, jogging or cycling, followed by dynamic stretching. Workout less, move more. Here, we stretch the hamstrings, engage the glutes and core, activate the quads, and get our hearts pumping. There seems to be quite a bit of confusion out there about stretching and when best to do it. Begin lying face-up on the floor, knees bent at a 90-degree angle. After all, performing dynamic stretches before runs has helped Kastor become a three-time Olympian (2000, 2004, 2008) and set several American distance-running records. We can’t forget to give our calves some much-needed warm up attention! Hold hips parallel to the ground for a two-second count, then lower. "This is a great way to wake up and limber up your body." Running for me was a transition from a LOT of walking, so I never had an issue spending time before my run warming up and it turns out that might be one of the habits which has kept me injury free for nearly 10 years. Not only is what you do before your workout important, but what you do afterward also counts. Type keyword(s) to search. How to Get Rid of Back Fat (The Best Way), Gluteus Medius: 21 Exercises to Train This Forgotten Butt Muscle, The Ultimate Cheatsheet to the Best Bodyweight Hamstring Exercises. Opinions aside, Dr. William Roberts sheds light on when and how runners should stretch. Increased range of movement (ROM) and dynamic strength. We may earn commission if you buy from a link. But, in general, for most runners and most runs, I’d recommend to walk and build up to normal running pace. That way you don’t have to struggle against your body during your run.” Check out all benefits of warming up before your run. Health Benefits of Stretching. Repeat, alternating legs, for 10-12 reps on each leg. Learn the ins and outs. Or should we simply jog for a few minutes at a slow pace and call it a day? This story is part of an ongoing series aimed at new runners. Set compelling goals. 5 Dynamic Stretches to Do Before Every Run. – by clicking the banner below. It should take one to two seconds for each movement alternating on each foot and leg. Continue alternating legs for 10-12 reps on each leg lunges get blood pumping throughout lower! A lot less time than simply static stretching shows negative effects whether competitive or not this prerun routine targets muscles... 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