Long-time Strength Running readers know that I’m wary of static stretching. Keeping your heels on the floor, raise your hips until they are in a straight line with your shoulders and knees. Take a short stride forward keeping the heel firmly on the ground. This type of stretching is best utilized before activity while static stretching should be used to cooldown after activity. Ditch counting calories. By Bill Pierce and Scott Murr This Dynamic Warm-Up Takes Less Than 5 Minutes. 1/31/2016 U 5 Warm-Up Guidelines ... Lower extremity stretching for endurance runners Feel wobbly? '7/¿¬èÕ+äòBD3¤âábÇT!‹JÁd7½ˆ…FË|çÚÍä Should we focus solely on stretching our muscles? And, while not particularly focused, a well-rounded core program can improve your athleticism, reduce injuries and make you a more efficient runner. PIKE STRETCH. Benefits. It’s also key for warming up the quadriceps, hamstrings, and glutes—key running muscles. Try some groin stretches for increased running elasticity and actually feel the difference for yourself. Dynamic stretching includes strength moves and exercises that increase range of motion. Raise up to your tip toes, engaging your calves. hŞb``àg``úÀÀÆÀ ´„Aˆ„€bì,x®\w Š]`P’ÛÔ¾º¡»Ï¢Ï€/à‹(UßvÍ�§ï¹C¡—ò‰uù»öÚ½’œ�¶¨Ö÷—Ʋœ{Â6NMW{ìm¦ÚÔ »u½2KNß¿F¯÷‰q‹k/ÿ¾üòn­Ï•“‚Š-7wS¦�Cg‘;¿’NÆ!ÖÓ"j! Standing Calf and Hamstring Stretch (0:41) 2. Yuri Elkaim is one of the world’s most trusted health and fitness experts. Now, extend one leg behind you, lowering your heel toward the floor until you feel a stretch in your calf. Stop when you’re full. Tip: Be sure to avoid rounding forward with your shoulders as you lunge and bend forward toward the ground. This stretch is most effective AFTER warming up (or dynamic stretching) Active static stretch: the muscle being stretched does the work. Knee hugs stretch and activate the hamstrings, while pairing them with walking lunges stretches the hip flexors and gets our blood pumping. Performing the Lunge with Hamstring Stretch. Keeping your leg extended, flex and point your toes. Three Way Leg Swings (0:52) 3. LEG LIFTS. But it wasn't always like that. Having this hip and hamstring flexibility is a huge factor in preventing running injuries. In the same way that you warm up your car during winter to dissolve any frost lingering on engine parts, you should also warm up your body and increase blood flow to areas that are going to be “carrying” you throughout your run. “Passive stretching actually switches the muscles off,” says Meghan Kennihan, a NASM-certified personal trainer, running and cycling coach. Train movements, not muscles. You can get it – for FREE! Jane works with ActionAid to enhance your running experience however we cannot be held responsible for any injuries you may have. Alternative Dynamic Warm-Up Exercises Low Impact Exercises: 1. While there should be movement in pre-run stretches, post-run stretches should be static because you are already warm. Put your right foot behind your left ankle. Intermittent Fasting for Women: Is It Safe? Standing Quad Stretch and Reach – After sitting all day hunched over a computer screen, your chest … Swing one leg out to the side, then swing it back across your body in front of your other leg. Simply swing your leg at an angle across your body, then laterally out behind you. A Japanese study from Hokkaido University also found that participants who did dynamic stretches before leg extension exercises showed significant increases in performance when compared to static stretching, or no stretching at all (4). A dynamic warm-up differs from a static stretching routine in that you move through a range of motion for 10-20 repetitions versus holding a stretch at end range. There are many benefits to stretching before running: it prepares your body for the workout to come and increases joint flexibility. Post Run Stretches Hip & Lower Back Stretch Sit on the ground with your legs crossed. Specifically, many dynamic stretches work to increase range of movement through the hip flexors, an area that is typically stiff in most people. Begin lying face-up on the floor, knees bent at a 90-degree angle. Begin standing tall with your feet together. Dynamic stretching (discussed more later) is an example of specific active warm-up Flexibility, Static and Dynamic Stretching and Warm-Up 16. Dynamic Stretching Routine_____ High Knee Pulls – Grab one knee pulling it into your chest – stretching your hamstring and pushing up on the toe that is on the floor. To this I say it’s time to bring the warm up back, the right way. Example: cobra and downward dog. These three exercises tick off the three main areas of your legs.” Calf stretch The Importance of Dynamic Stretching. You should feel a deep stretch in your hamstrings. a lunge, will reduce internal resistance whilst running and improve the efficiency of your stride. Here, we stretch the hamstrings, engage the glutes and core, activate the quads, and get our hearts pumping. Not only that, but it also has the ability to cut down on our run times and even improve our endurance. In the long run, prevention is always worth the 15 minutes a day it takes! Be sure to follow the tips below to obtain the greatest benefit from stretching… Bring your left leg forward and hug your knee in the same manner. Running Tips You Should Know: Dynamic and Static Groin Stretches Medically reviewed by Gregory Minnis, DPT If you're a runner, stretches are … Below we’ll look at several dynamic stretches for runners that warm up the body and perhaps even increase running efficiency. For one, Australian researchers found that static stretching doesn’t reduce risk of injury (1). But that’s not all. A dynamic stretch that mimics this hip extension, e.g. More: 7 Running Drills to Warm Up the Right Way. looking over your left shoulder). There are two types of stretches – static and ballistic stretches. This exercise increases body temperature and heart rate, preparing your whole body for the task ahead. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Either way, most have varying opinions on what exactly a warm up should consist of. Pec Fly with Overhead Raise: With elbows bent to 90 degrees, raise your elbows to shoulder level and move them back so they are in alignment with your body (arms should look like a field goal post). Lift your right leg toward the sky and kick your heel toward your glutes. History has shown a huge flip-flop on the statics vs. dynamic stretching topic in recent years: I'll call it, The Stretching Saga. The leg flexor stretch warms the quads and hip flexors while also engaging the muscles around the shin and calves. Get more done in less time. Groin Stretches. Lunge with a twist. Do it right. I cover this in much more depth in this injury prevention series. Raise you right knee in toward your chest. Release your knee and lunge forward on the same leg. One thing is for sure: putting together a dynamic stretching routine takes a heck of a lot less time than simply static stretching. *Bonus: Try calf raises with your toes turned outward if they’re still feeling a little stiff. Get in a "pike" position (hips in the air). Connected to the inner-thigh and the hip, stretching for runners in the groin area aids in flexibility and general mobility. Begin in a plank position, hands directly under your shoulders and body in a straight line from head to toe. Dynamic stretching can prepare your body for a workout by helping to loosen and warm up your muscles. Why are dynamic movements better than static stretches? Don’t wait until an injury forces you into a stretching routine. Butt kicks in the pushup position warm up the entire body, engaging the core, glutes, upper body, and lower back while dynamically stretching the hip flexors and hamstrings. Multiply the effects of exercise & lose weight. Lift your opposite leg and swing it in front of you, then behind you, like a pendulum. Repeat on the other side and continue alternating legs for 10-12 reps on each leg. A former pro soccer player turned NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet, his clear, science-backed advice has transformed the lives of more than 500,000 men and women and he’s on a mission to help 100 million people by 2040. The plantar flexor stretch engages the calves and shin muscles, while providing a light stretch for the hip flexors. These five dynamic warm ups for runners will warm your body up for running, reduce the risk of injury, and improve your athletic performance. Oddly, it still divides many runners now. Hold for a few seconds, then repeat on the other leg. Or should we simply jog for a few minutes at a slow pace and call it a day? 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). Set compelling goals. Repeat, alternating legs, for 10-12 reps on each leg. Eat real food. Repeat 10 times on each side. Stretching is an important part of any fitness routine, but runners have special stretching needs. … Static stretches may be better suited for cooling your body down than dynamic stretches. The stretching section includes all the essential stretches necessary for both runners and triathletes alike. These simple moves help you avoid injuries by improving flexibility. Repeat, alternating knees for 10-12 reps on each leg. 7 of the Most Important Steps to Prevent Osteoporosis, How to Raise Your HDL Cholesterol (The Natural Way), 7 Best Natural Remedies for Dandruff and Itchy Scalp. Keep alternating legs for 10-12 reps on each leg. Rather than holding one static stretch for a certain period of time, a dyanmic warm-up challenges the specific parts of your body that you will use during your run. Static stretches are better placed at the end of the workout as a cool down, as recent evidence has shown that static stretching prior to athletic Balance on one leg as you … 16 Dynamic Stretches for Runners 1. The Stretching Saga comes down to this: whether to do static stretching or dynamic stretching before exercising. Keep core solidly engaged. Runners Guide to Stretching Devised by Jane Wake This is a guide to stretching prepared by Jane Wake, a top fitness professional. We provide dynamic stretching videos designed for runners. Glute stretch. The lunge with hamstring stretch combines two of the best dynamic stretching exercises for runners into one. Release your left knee and lower into a lunge. 193 0 obj <> endobj 246 0 obj <>/Filter/FlateDecode/ID[<5D2E437696D142A4AEFD3C45F756BA15>]/Index[193 87]/Info 192 0 R/Length 198/Prev 738612/Root 194 0 R/Size 280/Type/XRef/W[1 3 1]>>stream Love yourself – no matter what. Begin standing with your feet slightly wider than hip-width apart, feet turned out at a 45-degree angle. At the same time, raise your opposite leg straight behind you. œÌ–²ßd¿ û1D1ü`XÏp‡a+ƒ³áGÃ�²}¬ş¼Õ—9¦0xK>bß73T. Workout less, move more. There are many benefits of stretching, however timing each type of stretch during your workout matters.If you do any static stretching before you head for a run or ride, you’ll probably want to change your routine. Static vs. We get it, life is busy. Hurdles (1:10) 4. Lunge forward, keeping your feet behind your toes. Stretching is one of those things that’s easy to put off, so long as we can still get out and run. For others, it’s an integral part of the workout experience. We can’t forget to give our calves some much-needed warm up attention! Your workout recovery plan goes a long way toward boosting your results and keeping you feeling limber and strong. Toy Soldier. Sit on the floor with your legs extended out in front of you. Dynamic warm ups increase core temperature, muscle temperature, elongates muscles, stimulates the nervous system and helps reduce risk for injury. The lunge with hamstring stretch combines two of the best dynamic stretching exercises for runners into one. As we can see, a pattern of increased performance emerges after dynamic stretching, while static stretching shows negative effects. 9 Nourishing Post-Workout Smoothies to Speed Recovery, Interval Running for Weight Loss: Here’s the Best Way to Do It. Photo: BuiltLean. Bend one knee at a 90-degree angle in front of you, raising it toward your chest. Tip: You can also perform an alternative leg swing facing the wall. Drink more greens. Dynamic Stretching Static Dynamic Backward lunge with pop upBody stays in one position 30-45 second hold Usually targets one muscle group Best for after exercise during cool down Example: reaching forward to touch toes for 30 seconds Walking lunge with back bendBody is in motion Short 2-3 second hold Targets multiple muscle groups Begin standing tall. It turns out the best answer lies somewhere in between. A few minutes a day can add up to big pay off over time! Repeat on the other side for 10-12 reps on each leg. Have your partner … Lateral lunges get blood pumping throughout the hamstrings, glutes, and quads, while also providing a stretch for the inner thighs. Step one foot in front of you and lower into a lunge, begin sure to keep your knee behind you toes at all times. Learn 11 of the best ways to go from sore to supple with my Workout Recovery guide. The best stretches for runners both complement and counteract running, helping maintain flexibility in the hamstrings, quads, glutes, and calves, while opening the hips and helping relieve regular aches and pains. General strength includes all of these muscles. Best Stretches for Runners As a general rule of thumb, static stretches are usually better post-run and help reduce the risk of injury and aid recovery. Complete this dynamic exercise one leg at a time. 5 Dynamic Stretches to Do Before Every Run. Read his inspiring story, “From Soccer to Bed to No Hair on My Head” that started it all. Lift your right leg and cross it over the left, which should remain bent. Front lunges are great for warming up and stretching the hip flexors, hamstrings, glutes, calves, and quads. Return to standing, repeating on the opposite side. Partner Calf Stretch. $�kQ#Èb`•ş¤��8 òŒšŒ»Ùr”Xn0Ï`ÖbñÒd™^•ÜÉ‹Ö°{ËfIҬѬaí|£z^õ¼(»ˆ�(»àVS ­ˆ_ïÖÏÜœœ Forward Leg Swings. Dynamic Stretches are most effective before activity. Dynamic stretching involves performing sport-specific movements that prep the muscles we’re going to be using during the workout, in a way that mimics what we’re going to be doing. Push back through your heel and glutes to a standing position. A Dynamic Stretching Routine. Change legs and repeat (i.e. I’ve provided a variety of stretches that can be performed outdoors, immediately following your runs, or in the comfort of your home. Perform the following exercises (see reverse) over a distance of 20 yards. Jumping Rope vs. Running: Which is Better for You? 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