Terms of Use After all, getting your body ready to run is as important as what you do on the run itself. Stand up straight while retaining good posture and balance. Do this for about 10 minutes.After a dynamic warm-up, do a few static stretches before the run. diagnosis or treatment. The condition of the muscle fibres also improves with increased elasticity and strength combined. Raise your arms over your head and hold for a few seconds, and then release. Visit the writer at www.JodyBraverman.com. “It’s more about relieving everyday soreness and preventing muscle imbalances before your workout. Static stretching before, during, or immediately after exercise hasn't been … Increased range of movement (ROM) and dynamic strength. Each movement should take two to three seconds on alternating legs over a 20 meter (60 ft.) distance at slow walking pace. If you’re going to do a hard training sessions or run fast, it’s good to do some dynamic stretches before running – that is, stretching on the move, which will dynamically mobilize the muscles and get more blood to the important areas. Keep your torso upright and your head and shoulders aligned over your hips. Warm up your hips and core at the same time. A classic stretch, this move targets the front of your thigh — your quadriceps. Think of it as the opposite to walking, going toe to heel as opposed to heel to toe. Just running and never stretching is taking a risk and slowing down recovery. Dynamic stretches (ones that incorporate movement and take joints through their full range of motion) are generally better for pre-run stretching warm-ups than static stretches, which are ones held for extended periods of time. Your core needs to be warmed up for a run, too. Continue in a dynamic motion, shifting forward as you raise your arms up, and then lowering your arms as you come back to the starting position. Continued. Hold each stretch for a few seconds before and after your run. Hold the stretch for a moment before rising up again and repeating. Stand with your hands on your hips and your feet hip-width apart. Keep your trunk and torso strong with good pelvic alignment. The material appearing on LIVESTRONG.COM is for educational use only. “Dynamic stretches help increase your range of motion before an exercise or routine,” Health Fitness Specialist of Corporate Fitness Works and Certified Strength and Condition Specialist John Herman says. Here are eight stretches to do before running that hit your quads, hamstrings, glutes, hip flexors, abs, back and calves. Continue this way for about 10 lunges (five on each side). An Achilles stretch is a lot like a calf stretch you may already know how to do: Start by standing near a wall or other support, like a chair, with your hands on the wall at eye level. 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. Your hip flexors are relatively small but have a huge impact on performance. You don’t need more flexibility to help with injuries. Come back to center and lunge forward with your right foot. Leaf Group Ltd. Warm up and stretch all the major muscles of your legs with this lunge variation that gets you to move in all direction. Warm up with these dynamic stretches before running and you’ll be off to a great start: A must for those who suffer with piriformis, runner’s knee, and IT Band issues. Return to the starting position and repeat the movement on the opposite leg Calf Stretch Give these four lower body stretches a try before you start your next treadmill workout. Use of this web site constitutes acceptance of the LIVESTRONG.COM Last in the rotation, do a curtsy lunge — bringing your right leg behind your left leg and bending your knees as if you're curtsying. That’s because the vast majority of running injuries occur within the normal range of motion of running. (Stand on flat ground if you don't have access to stairs.). Do 3 x sets with a walk back recovery in between. Walking luges strengthen and stretch the entire lower body. That way you don’t have to struggle against your body during … Most runners have been sitting or lying down for hours before they go for a run, making their muscles tight in the glute, lower back, and pelvic areas. But, in general, for most runners and most runs, I’d recommend to walk and build up to normal running pace. You can perform this from a standing position (pictured above), or as Schultz recommends, you can add a side stretch to the hip flexor stretch from the previous stretch. Thanks! Start in a lunge with your front knee at 90 degrees. As with … Fantastic exercises for Achilles and calf strengthening. This was the prevailing dogma for the first 5-6 years of my running career. Read more: 12 Running Mistakes You Could Be Making. Hamstring conditioning and flexibility. And remember: It's important not to overstretch before your workout. The left foot should rest on the inside of the right thigh. Endurance expert Alex Hutchinson shares his thoughts on combining strength training and running workouts to build a more well-rounded training plan. Bend the front knee to 90 degrees and the back knee until it almost touches the ground. The idea is to place the foot on the ground with the toe and the ball of the foot first. It should not be Copyright Policy Perform heel flicks. Stand on the edge of a stair so that only the balls of your feet are on the stair and your heels are hanging over the edge. Before running: A short warm-up routine of dynamic stretching can help your muscles feel refreshed. How to: Start standing with feet together. Take a short stride forward keeping the heel firmly on the ground. There is no evidence that static stretching—the act of... Frankenstein Walk. Stay here for a few seconds before rising up and take another big step forward on your left leg to get the stretch on your left side. So the best way to stretch before a run is with a dynamic warm-up. Or give it a thumbs up! Aim for 15–30 seconds but pick up the pace and aim to move at a brisk walking speed. Follow with a side lunge, lunging out to your right and holding for a moment. Photo: Shutterstock. Print it! Not only that, but other research has found that static stretching actually reduces running efficiency. Whether you're headed out on the road, trail or treadmill, it's important to do some dynamic stretches before running to prevent injury. Importance Of Stretching Before Running; Stretching is a form of physical exercise in which a particular muscle or tendon or muscle group is purposefully flexed or stretched to enhance the elasticity of your muscles plus create a relaxed muscle tone. Static stretching at the end of your run can bring your heart down, cut your risk of injury and lessen muscle soreness." A Quick Guide to Running Stretches Stretching Before Running. Add a torso twist by bringing your right hand up behind your right ear, and then twisting to your left so your elbow comes across your body. Every time your foot leaves the ground during a run, your calf muscles contract to make that happen. Do this movement dynamically, holding for one or two breaths on each side before switching. The average runner, however, need not worry about stretching before a run, there is simply no scientific evidence behind it. A must for those who suffer from Achilles, calf, plantar fasciitis, and shin issues. Read more: 20 Essential Checks to Help You Run Faster. Hamstring sweep. Save static stretching for after: Julia recommends saving static stretching, such as bending over and touching your toes, for after exercise. Stretching has been hotly debated. Whether you're headed out on the road, trail or treadmill, it's important to do some dynamic stretches before running to prevent injury. Copyright © Spend eight to 10 minutes doing the following dynamic stretches before running, says athletic performance coach Hannah Schultz, CSCS. A must for those who suffer with piriformis, runner’s knee, and IT Band issues. Don't neglect this routine and wind up injured! Focus on the major muscle groups you’ll be using — quads, hamstrings, glutes, hip flexors and calves. It’s definitely better to cut your run short by 5–10 minutes to get in the key stretches to re-align muscle fibres and encourage re-oxygenated blood full of nutrients into the muscle. Repeat three to five times before switching sides. We breakdown why injuries happen and advise that you complete these 4 stretches before you run. Open up your hip flexors and quadriceps with a dynamic version of this classic stretch. Starting with a five- to 10-minute jog or walk, followed by dynamic stretching pre-run helps prepare your muscles. . Stand with your feet together, and then take a long step forward with your right foot. Stretching helps you maintain optimal joint function for athletic performance. In addition to this, studies have shown static stretching also has a negative effect on performance. Dynamic stretches for runners and after running stretches are of neglected by many runners. 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. How do you do … LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. 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. Therefore, the only runners who benefit from stretching before running are those who feel the need due to stiffness or have chronic conditions or injuries that tighten and predispose you to injury. A must for those who suffer with hamstring tightness. They not only better prepare your muscles for the workout to follow but may also provide a performance advantage over static stretches, according to a 2006 study published in the Journal of Strength and Conditioning Research. On that note, here’s some guidance on dynamic stretches before running. Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals. Start with your left leg stationary and lunge backward with your right foot, holding the stretch for a moment. To deepen the stretch, on the last round, pause briefly at the front, back, left and right points in the circle. Many people use the words “stretch" and “warm up" interchangeably, but... 2. Runners often overlook stretches, but they’re a necessary component to your body’s continued health. Keep the front leg straight and bend the back knee sinking your bottom towards the ground as though you’re about to sit in a chair. Read more: Gentle Stretches and Exercises for Achilles Tendon Pain. Then lower your weight through the foot eventually allowing the heel to return to the ground. 4 easy stretching exercise before running #1 Hip Circles for runners. Running with muscles that aren't properly prepped can result in a muscle strain that keeps you off your feet — and off the road or trail — for days, weeks or even months. Circle your hips in one direction, almost as if you're hula-hooping. This consist of “warming” the muscles up by moving around and getting the blood flowing. Good ol' calf raises help strengthen and prime you for an injury-free run. Your hips bear a lot of force while you're running, so opening up the joints and muscles of that area before hitting the pavement can help prevent injury. 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. Looking for a light stretch on the calf, place one foot up against the treadmill, keeping your legs straight and toes pointing toward you. Do 3 x sets with a walk back recovery in between. Dynamic stretches should be used as part of your warm-up routine before any athletic event, whether competitive or not. Try them before your next park run and feel great when the gun goes off. Conditioning of the hamstring group and long term improvement of flexibility. A must for those who suffer with hamstring tightness. Head up and swing the leg forwards and backwards engaging the hamstrings and hip flexor groups. Schultz recommends doing this variation of yoga's classic Pigeon pose to stretch the glutes and the iliotibial (IT) band that runs along the outer thigh. In my experience, stretching daily does serve a purpose (especially after running) – and if you’re looking to prep for your next run, dynamic flexibility exercises are something to consider. The ideal warm-up before a 5K, 10K or a half marathon is to complete a short jog, then add in 3–4 of these dynamic stretches before running (2–3 sets) before adding a few strides and jumping on the start line. Sign up for our biweekly newsletter to get fresh ideas, insight and inspiration that will help you train smarter and recover better. It should take one to two seconds for each movement alternating on each foot and leg. 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. All of my athletes are advised to complete these simple and key moves as part of their weekly mix – you can even add them at the end of a relaxed run to improve flexibility and as part of your cool-down. Minimize static stretches before exercise. You can also do the stretch on one foot at a time. A must for those who suffer from tightness around hamstring and hip flexor muscle groups. Side stitches are a common complaint among runners, but fitness expert Stew Smith, CSCS, says you can help prevent them by doing this torso stretch before running. Pull your foot in toward your right buttock and hold it there for a count of 10. From seated, fold your right knee in front of you on the floor so your knee is pointing out to the right slightly and the outside of your thigh and shin are on the floor. Do dynamic stretching before running: REI Outdoor School instructor Julia Zuniga recommends doing dynamic stretching to ready your muscles for running.Set aside five to 10 minutes before your run to do a dynamic stretching routine. "This helps to keep the hips as open as possible.". Not so fast. There seems to be quite a bit of confusion out there about stretching and when best to do it. Increased range of movement (ROM) and dynamic strength. The effect is a sense of increased control, flexibility, and range of motion of the muscles. Keep your trunk and torso strong with good pelvic alignment. We didn’t want to “be tight” and everyone knows (right?) Pre-run stretches should consist of dynamic stretching, which involves light movement through an increasing range of motion. Here's a Printable Version of this Pre-Run Warm-Up Routine, 20 Essential Checks to Help You Run Faster, Gentle Stretches and Exercises for Achilles Tendon Pain, Journal of Strength and Conditioning Research: Dynamic vs. Static-Stretching Warm Up: The Effect on Power and Agility Performance, Scott Seamster; Certified Strength and Conditioning Specialist; Seattle, Washington, Athletic Performance Coach Hannah Schultz, CSCS, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. How-to: … Mobilizes and increases flexibility at the same time. This makes this pre-run stretch extra important before you work out, says Schultz. If your physio, or injury specialist, has told you to do pre-run stretches before you head out the door, then that’s fine. See more ideas about Running, Running workouts, Excercise. Ready to run? Stretching Before or After Running Stretching used to be part of every warmup and cool-down, but the evidence doesn't find that it has the benefits it was thought to bring. any of the products or services that are advertised on the web site. Originally published July 5, 2016 9:49 am, updated October 22, 2020. In fact, static stretching before a run may actually increase your injury risk and decrease performance—exactly the opposite of what a proper warm-up ought to do! Perform these five moves before you pound the pavement to warm up joints and muscles and to help prevent injury. and A must for those who suffer from tightness around the abductor/adductor muscle groups. Keep your front knee aligned over your toes. Here’s why cross-training for runners is key and can help you to become a better runner – with some uncommon cross-training ideas. Before your run, the study suggests, it’s actually more helpful to take your lower limbs through a full range of motion — aka dynamic stretches — to prepare your body for the type of run … Coach Nick Anderson shows us what else we need to do besides running: warm-up drills, core exercises and post-run stretches. Here's a Printable Version of this Pre-Run Warm-Up Routine. Aim to work for 15–20 seconds, then change legs. By clicking Subscribe, you agree to receive emails from Polar and confirm that you have read our Privacy notice . Prevent workout injuries by warming up your muscles before every run or workout. You’ve probably heard that it’s good to stretch before any physical activity to help prevent injury, and that can be true, but there has been debate on whether to stretch before running. Bend your right knee and grab your right foot or ankle from the outside. Begin to straighten your back leg, so you feel a stretch along the front of your back thigh. As mentioned before, the body runs best on warm muscles. While no one enjoys running with stiff muscles, static stretching before running isn’t the answer. , This exercise helps to mobilize the glutes and lateral quad areas prior to running. Use a wall for support or challenge your balance by performing the stretch without support. Opinions aside, Dr. William Roberts sheds light on when and how runners should stretch. Feel the stretch in the glute and lateral quad area. Skipping pre-run stretches or warm-up sessions is a recipe for a workout injury. Make the circles wider and wider until you're working your full range of motion. A few minutes of hip circles is an easy way to do this. Should You Stretch Before Or After Running. Focus on stretching the major muscle groups you'll be using — quads, hamstrings, glutes and hip flexors — and don't forget moves that also warm up your abs, back and calves. Increased mobility around the abductor/adductor muscle groups along with a stronger core. Ready to run? Be careful not to lean forward or back keeping the pelvis in a strong and fixed position. Privacy Policy The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Aim to work for 15–20 seconds then change legs. She has written for various online and print publications, including Livestrong.com, SFGate, Healthfully, and Chron.com. Extend your left leg behind you, keeping your leg straight and the top of your thigh, shin and foot on the ground. Begin in an upright standing position with your hands on the sidebar handle for support, maintaining proper alignment with your head, shoulders, hips, and legs. When I first started running in high school, 10 minutes of stretching before we started running was standard. Gerald Smith investigates how to use dynamic stretches for runners and after running stretches.. 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Is a recipe for a moment why cross-training for runners is key and can help you train smarter and better. Increasing range of motion, '' Schultz says it doesn ’ t worth the time stretches.. time! Please consult your physician before starting a new fitness program lessen muscle soreness. continued.!