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. Place the heel of the right foot about 12 inches in front of you and flex the foot. Bend your right leg to bring right heel up toward your right glute and grasp your right ankle with your right hand. Natascha Grief is a NASM-certified personal trainer and freelance fitness writer specializing in functional training and the mind-body connection. Photo: Stocksy/GIC Before running . Static stretching, that is, stretching a muscle and holding it in a position for a period of time, has been found to reduce running economy and performance for up to an hour (Wilson et al., 2010). To minimize running’s negative effect on not just hip mobility but also posture – remember the Precision Movement ABC’s: Alignment. Take a big step forward with left foot. How to do it: Stand with feet hip-distance apart. “They allow only a specific amount of time for their miles, but they forget that the warmup and cooldown should be added into the equation when carving out time in your schedule.” She suggests considering your warmup as part of your workout, not an unnecessary add-on. Fitzgeralds also likes this stretch because it prepares you for the single-leg load you experience during the run, stretches out the quad all the way to the shoulder, and opens the pathway for more oxygen to come in while you breathe. To minimize running’s negative effect on not just hip mobility but also posture – remember the Precision Movement ABC’s: Alignment. You should feel the stretch along the length of your quad up into the front of your hips. While the perfect warmup can vary per person and workout, five minutes of performing basic moves is a low investment that reaps big rewards like offsetting potential injuries. Dynamics are definitely the way to go. Runners often overlook stretches, but they’re a necessary component to your body’s continued health. “With a point and flex of your foot, you can warm up the entire backside of your leg.”. Below, Runner’s World+ coach, Jess Movold, demonstrates each … These exercises differ from the static recovery stretches you might do after a run that involve holding a certain position for a certain amount of time. The ABC’s of Running. Hip circles are one of the most common pre-workout stretches and an excellent way of stretching before running. You can also try some high knees, skips, and lunges. How to do it: Stand tall with feet hip-distance apart, engage your core, and place hands on hips. The pace here is slow and controlled; be sure to keep your pelvis and lower back as still as possible while doing this movement. Gear-obsessed editors choose every product we review. It is far better to stretch after a run than before. Static stretching at the end of your run can bring your heart down, cut your risk of injury and lessen muscle soreness." You need a proper warmup and some dynamic stretching. Dynamic stretches are changing the way people look at warm-up routines. There is no evidence that static stretching—the act of lengthening muscles and tendons to … Should You Stretch Before Or After Running? 6. Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. To prevent injury and hasten recovery, perform dynamic stretches before you pound the pavement, and do static stretches after your run, when your muscles are pliable. Tight hip flexors can affect the hamstring’s ability to activate fully, adds Gentilcore. How Do Fartlek, Tempo, and Interval Runs Differ? Repeat for 60 seconds. Here we have given 8 important stretches for runners to do before running. How to do it: Stand tall with your feet wide apart and your toes pointing forward. Hold this position for 5 seconds, then switch to the other side. This good old stretch might look too simple but it is quite useful for runners as it opens up the joint muscles to help prevent injuries from running. Stretch before and after you begin. Forgetting to stretch after running can cause muscles to become tense and painful, which can keep a person from achieving their fitness goals. After your run, try some slow, deep, static stretches to help your muscles relax. Not so fast. Tight calves are an almost universal concern for runners and can contribute to several issues. 2 sets of 10 4 count jumping jacks 20 push-ups 20 sec high knees 20 sec heels to bum. Continue to alternate for 60 seconds. Yoga With Adriene- 7 minute Pre-Run sequence, then I start with 5 minutes of power walking, then run my 5k, then the YWA 7 minute Post-Run sequence. Static stretching after the run instead. Skips, leg swings, karaoke step, etc. Why do it: “The hamstrings are a major muscle group that power the running motion. The other limiting factor that often comes up is time, or rather, lack thereof. Prime your body with this quick sequence of moves to get your body ready for jogging. Having this hip and hamstring flexibility is a huge factor in preventing running injuries.. 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. Hold for 5 seconds. Bring the same discipline from your workouts to your running routine. Runners on your mark, get set, stretch go! Each move is demonstrated by Matthew Meyer, head run coach at Mile High Run Club in New York City, so you can learn the perfect form. We may earn commission if you buy from a link. This is so you’re getting the body used to the movements and not trying to push too much too soon or overstretch, which can often happen. Make sure your right knee does not move forward past your right toes. This warmup is a combination of do-anywhere dynamic stretches that will get your body ready to run. Lots of good routines out there. Repeat 5 to 10 times per side for a total of 60 seconds. For instance, a Wichita University study showed that participants who completed a series of dynamic stretches before vertical jumping showed significant increases in performance compared to static stretching, or no stretching at all (). Why do it: “These help you asses and improve your range of motion and lubricate the hip joint. But that’s not all. What sort of stretches are you employing before heading out for your short and long runs and/or what muscle groups are you opening up? Return to standing and repeat on the other side. How-to: Assume the push-up position. “For the same reason that warming up your car is crucial,” says Tony Gentilcore, C.S.C.S., and owner of CORE in Boston. Stay in this position and point the right foot, hold for 5 seconds, then flex the foot for 5 seconds. Many health professionals recommend stretching to reduce the risk of injury. Beyond the stretch, this move has additional benefits. Do stretch lightly before speed work, after a 10-minute warm-up jog. Did You Know That Santa Claus Is a Marathoner? Warm up before a run with this 5-minute warmup for runners. This simple pose stretches and opens up the the hip abductors, the insides of the thighs, and the groin. At Pivotal Motion we’ve compiled a list of our favourite pre-run stretches that will help your body get prepared for exercise. Minimize static stretches before exercise. Before we get into the best hip stretches for runners, there are a few other factors you should consider. 5 Dynamic Stretches Before Running. The Dynamic Warm-Up Routine You Need. Bend right knee slightly as right heel lifts off the floor. Why do it: “Running is a single-leg activity, so it makes sense to warm up with a single-leg variation,” Gentilcore says. I don't do much before easy runs if I'm being honest, maybe some mobility or foam rollering if I'm feeling creaky. Pre-run Stretching If I could do less, realistically, I would. When stretching is performed separately from a running session, static stretching is the more useful for longer-term gains in flexibility. It can also increase your performance. “After all, a workout is always part physical, part mental.”. To prevent injury and hasten recovery, perform dynamic stretches before you pound the pavement, and do static stretches after your run, when your muscles are pliable. Stretching before running is useful because it gets the blood flowing, gets the oxygen to the working muscles and loosens up that body. Start with your feet wide, toes forward, and your hands on hips. “The side bend adds an additional plane of motion—frontal—which many runners fail to train.”. By using our Services or clicking I agree, you agree to our use of cookies. Plus, the adductors and groin are almost always ‘tight’ with most people,” says Gentilcore. How to do it: Stand tall on your right leg and raise the left knee to 90-degrees in line with left hip. For more stretch, place your elbows inside of your thighs, gently pressing them out against the inside of your knees. Click through to see pictures and descriptions of 5 of the best ways to loosen tight calves from running outside or in the gym. How to do it: Stand tall and engage your core. Hip Flexor and Glute Activating Leg Swings Pre-Run 1 of 7 Hold onto a sturdy object, stand on one leg and swing the other leg forward and back. 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