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. Flexibility boosts performance, improves posture and reduces the chances of getting an injury. Whether you're headed out on the road, trail or treadmill, it's important to do some dynamic stretches before running to prevent injury. After all, getting your body ready to run is as important as what you do on the run itself. Then lower your weight through the foot eventually allowing the heel to return to the ground. Dynamic stretching is a form of stretching while in motion. You can also try some high knees, skips, and lunges. Dynamic stretching is a term not many people have heard of. This is where dynamic stretching shines because it not only increases blood flow, but also range of motion throughout the lower body. How to stretch before running You don’t need a ton of time to put these pay-offs in motion. Aim to do 3 x sets. Not so fast. 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). Originally published July 5, 2016 9:49 am, updated October 22, 2020. Repeat on the other side and continue alternating legs for 10-12 reps on each leg. 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 … 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. Understanding the difference between static stretching and dynamic stretching as well as when to utilize each is an important first step in developing an individualized stretching routine to meet your running goals. 5 Dynamic Stretches to Do Before Every Run. Here, we stretch the hamstrings, engage the glutes and core, activate the quads, and get our hearts pumping. Coach Nick Anderson shows us what else we need to do besides running: warm-up drills, core exercises and post-run stretches. 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. This dynamic stretch is great for the glutes, hips, lower back, and lateral quad mobilization. The bridge will get your glutes and hamstrings firing, while also engaging your core and warming up your lower back. Knee hugs stretch and activate the hamstrings, while pairing them with walking lunges stretches the hip flexors and gets our blood pumping. Unlike static stretching (stretching without moving), dynamic stretching puts key muscles through a full range of motion. The idea is to place the foot on the ground with the toe and the ball of the foot first. Gerald Smith investigates how to use dynamic stretches for runners and after running stretches. Each movement should take two to three seconds on alternating legs over a 20 metre distance at slow walking pace. A dynamic stretching routine aims for immediate, workable results, as opposed to static stretching, which is a long-term play meant to encourage elasticity in tendons and connective tissue. These simple moves will help you avoid running injuries by improving flexibility. Should we focus solely on stretching our muscles? "This is a great way to wake up and limber up your body." At the same time, raise your opposite leg straight behind you. Stop when you’re full. That way you don’t have to struggle against your body during your run.” Check out all benefits of warming up before your run. Place your hands on the support in front of you with one foot back. Aim for 15–30 seconds but pick up the pace and aim to move at a brisk walking speed. But it’s time to confront the conventional wisdom that runners need static stretching, especially before a run. Try them before your next park run and feel great when the gun goes off. Either way, most have varying opinions on what exactly a warm up should consist of. Despite the fact that in recent years it has been in vogue to discredit the value of stretching, the combination of dynamic and static stretching—when used at the right time—can have a big impact on increasing flexibility and improving performance, especially for new runners. 1. This is an alternative calf raise and lowering drill. Increased mobility around the hamstring/hip flexor muscle groups along with a stronger core. Begin to march forward, bringing one knee in toward your chest at a time. Leg swings are perfect for prepping the lower body for any kind of movement, as they both engage and dynamically stretch nearly every leg muscle. 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. 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). 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. Loosen up your shins before your run with this three-way shin stretch. 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