Independent of this study, many coaches suggest dynamic stretching prior to any running. I start thinking about all the things I need to do before the end of the day (I’m a night runner!) 2. My husband swears by push-ups before each run – he says it gets his heart pumping and he feels more energised when he starts – but not sure whether any science backs this up. Excerpts and links may be used, provided that full and clear credit is given to This Runner’s Recipes with appropriate and specific direction to the original content. Dynamic stretching is better to do before a run than static stretching, Gallucci says. Those who performed dynamic stretching (1 set of 10 reps for 5 lower body muscle groups) saw improvements in both time to exhaustion and total running distance. Start your cool down and stretching routine by walking the final 5-10 minutes of your route, whether on the road, trail, or treadmill. I have always had my clients perform dynamic stretching (similar to what you prescribe) but I’ve just started doing it myself (I know, do as I say…). Yes, it just involves a few leg swings, but we’re on our way! Lack of mobility in the hips may hinder glute activation and proper running form. For many runners, increase force production equates to faster running. For a quick summary: Static stretches are generally what we picture when we think of stretching. Dynamic stretching improves joint range of motion without sacrificing muscle tension. Dynamic stretching after a run can feel really good too! To maximize the effects you should include about 8-12 minutes of dynamic stretching and save the static stretching for after … Study after study has shown that static stretching can improve joint flexibility [30-37], however, the mechanisms in which it does are still not completely clear. WALKING LUNGES Most likely, since the improvements were related to endurance rather than oxygen uptake, the results could be extrapolated to longer distances. Ballistic stretching involves rapid “bouncing” at the end of range of motion and is generally no longer recommended. Also, for everyone suggesting I do dynamic stretches because I’d hate it less- my stretches are dynamic stretches before my run and static stretches afterwards. Ready to run? The truth is, however, what runners commonly think of as stretching is not actually stretching itself but actually an effective way to warm up before the run. HACKY-SACK Dynamic stretching improves joint range of motion without sacrificing muscle tension. For instance, a runner may jog in place or pump their legs before starting a race. The scientific literature does not reach a completely clear consensus on dynamic stretching. Static Stretching After Running. Now we know it’s more effective to warm up with dynamic moves that prime the muscles you’ll be using and to perform static stretches—the kind you hold—at the end of a workout. Start slowly, focusing on form; as the exercises get easier, pick up speed. After running it is important to perform static stretching of key lower extremity and hip muscles. Here's how you can calf stretch and "toe-ga" your way to stronger, more flexible feet. You can also try some high knees, skips, and lunges. Static stretching is a thing of the past (except after runs, where it doesn’t hurt) and is essentially useless before you run. A dynamic stretching routine, which produces a quicker stretch and contraction of the muscle, prior to running can activate the muscle spindles and help increase performance. In his book Running Rewired, he remarks, “Some light movements, such as leg swings, hops, and other stuff…effectively prepares your nervous system to move smoother…. Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Shoulders. December 2017. Dynamic stretching improves the range of motion of your joints and begins to elevate both heart rate and core temperature – so that you are not going into your run cold. OK, I’m soooooooo guilty about this–When I start a run, I don’t always warm up with any kind of stretching, little less dynamic stretches. If you see a physio and get a massage, great, but don’t go there expecting miracles – you’ve got to stretch … There are two types of dynamic stretching: active and ballistic. Please check your email to confirm your subscription and download your copy of injury prevention exercises for runners. The stretching debate—both pre- and post-workout—seems never-ending. The most significant benefit of dynamic stretching is an improvement in mobility before a run. This prerun routine targets the muscles used for running. Jay Dicharry, a physical therapist and biomechanics researcher, emphasizes the nervous system benefits of dynamic stretching. I started incorporating dynamic stretches a few years ago, and have really noticed an improvement in my performance and a decrease in injury/discomforts. All you really need is 2-5 minutes before a run. Save static stretching for after: Julia recommends saving static stretching, such as bending over and touching your toes, for after exercise. A. found that, while no effects were seen on running economy or oxygen uptake (VO2), velocity at 90% of VO2max improved in response to dynamic stretching. TOY SOLDIER Anecdotal evidence would suggest that stretching after exercise is most often used by coaches and athletes to restore pre-exercise ranges of motion, rather than improving flexibility. Maintain an upright posture and keep your abdominal muscles tight. When this is easy, try it while jogging. Subscribe for my weekly newsletter and receive a free download of injury prevention exercises for runners. Lower your body by dropping your back knee toward the ground. To help maximize their benefits, and your performance, make sure that you stick to dynamic stretches before a workout and static stretches after a workout. Check out this video that details dynamic stretching for runners. Repeat 10 times on each side. This dynamic stretching warm up for running is just one of the ways you can get your body primed. This will help prevent running injuries, reduce soreness, and improve your range of motion. It will still take a few miles to feel finally warmed up – especially for those of us for whom longer is better. The end goal of dynamic stretching is mobility. Especially when combined with aerobic activity both before and after the stretch, both performance and range of motion improve 5,42. Otherwise, dynamic stretching should be used before most activities 43, along with static stretching and even strengthening at end-range-of-motion (a lightweight straight-leg deadlift, for example) 44. After dynamic stretches work best because you’re preparing for a workout. Indeed, studies show that static stretching—holding a muscle in an elongated, fixed position for 30 seconds or more—could hurt performance if done before a workout (save it for after your run). Stretching can be mildly uncomfortable at first, but it should not be painful. But he certainly feels more alive for it! His thoughts on stretching after running were a little more verbose. A daily stretch routine may incorporate both static and dynamic stretches. Hold onto a steady object. 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. 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. If you are in a rush, a few leg swings and walking lunges can do the trick, such as in the video below: Join Mile by Mile, Confessions of a Mother Runner, Runs with Pugs, and Coach Debbie Runs, and myself each week for the Runners’ Round-Up Link-Up! The older I get, the more I need to prepare my body for running. Most physiotherapists, coaches and experienced athletes will tell you it's best to do dynamic stretches before a session and static stretches after a session. By Claire Mc Guinness, Physiotherapist. (This differs from strides and drills, which are best done after a warm-up jog.). There are two types of dynamic stretching: active and ballistic. (or doing them throughout the day). I love how well researched your posts are. Hamstring Stretch. While standing tall, walk forward with an exaggerated backswing so that your heels come up to your glutes. Hurray for us! and just want to get my … Move On To The Hip Flexors and Hamstrings. You are invited to the Inlinkz link party! According to Nike trainer Traci Copeland in the latest episode of Trainer of the Month Club, a quick dynamic stretching routine after a run can help … Dynamic stretching is most effective when it's sport-specific. Traditional static stretching is used to elongate muscles, which prior to running can cause injury. 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. I admit to being terrible about stretching, but it would probably do me a whole world of good. Goal: Improve endurance Walking for 7-10 minutes prior to starting the run has been shown to result in the ability to run longer! Dynamic stretching before running will give you more long-term flexibility, but post-run stretches are important, too, and may aid recovery. Iwata M, et … I find my runs go a bit smoother when I’ve done some dynamic stretches and I’m pleased to say leg swings are usually my go-to. Dynamic Stretches for Runners. This routine requires no equipment and can be done virtually anywhere. Hold each stretch for 30 seconds. The total duration of the dynamic stretching was 3 min and 45 s. Endurance running performance was assessed at 1 min 15 s after the dynamic stretching. Written by James Neel . Research has shown that dynamic stretching is effective for increasing flexibility, maximal muscle strength, sprint and vertical jump performance. I do dynamic stretching before I lift weights but I’m not so good about it when I’m heading out to run! Static stretches were commonly used for warm ups, but recent research has shown that dynamic stretching is more effective before running. 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. Interestingly, the runners who performed dynamic stretching had a higher energy cost on the run – but that could be due to confounding variables. Unlike static stretching, dynamic movements aren’t tedious, 30-second stretches working one muscle at a time. Do 10 reps on each side. [Dynamic stretching] resets the muscle to allow you to move smoothly.”. Do dynamic stretching before running: REI Outdoor School instructor Julia Zuniga recommends doing dynamic stretching to ready your muscles for running. Pre-Running Stretches. For many runners, increase force production equates to faster running. Is it leg swings, lunges, or A-skips? (This differs from. saw no difference between 15 minutes of dynamic stretching and 15 minutes of quiet sitting on a 30-minute time trial for well-trained male runners. Your feet tend to swell a bit when running from the impact and increased blood flow, so loosening your shoes to give them more room is a nice relief. Stretching also promotes whole body relaxation; boosting recovery, rejuvenation and adaptation by increasing the activity of the parasympathetic nervous system after exercise. It does suggest the idea that ideally runners should complete dynamic stretching before any running at all, not after a warm-up jog. Not so fast. The Mattock Dynamic Warm-Up Routine. Is It Better to Stretch Before or After Running? 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 While not a magic bullet, dynamic stretching can achieve all those things. 16 November, 2018 . Harper recommends the dynamic stretching sequence below post-run. Copyright © 2021 Laura Norris Running on the Brunch Pro Theme, That considered, let’s delve into what some of the research says. Translation: Running stretches speed up recovery. It can be helpful to do gentle stretching after a run to reduce soreness and tight muscles. Especially for being able to go through proper form on strength exercises. Pre-run dynamic stretches are actually much more beneficial. Although dynamic stretching requires more thoughtful coordination than static stretching, it has gained popularity with athletes, coaches and trainers. BUTT-KICKS Perhaps more importantly, after years of anecdotal evidence from thousands of runners who have simply felt better after a dynamic warm-up, I’m a big believer in these types of dynamic warm-up exercises. For Deena Kastor, however, the answer is simple. 1. Dynamic stretching should be prioritized before running because it’s a more functional way of preparing for the task at hand. Get in a "pike" position (hips in the air). If it’s winter time and you’re dreading the outdoors, here’s my favorite indoor winter running warm up. These five stretches will help you feel better after a walk and improve flexibility. I know even on a warm up run, it takes me a good couple of miles before I feel warmed up. The purpose of this study was to clarify the acute effect of dynamic stretching (DS) on relative high-intensity endurance running performance. Do 10 reps on each side. The benefits of dynamic stretching go beyond performance metrics. A dynamic stretching routine should be specific to the sport. It definitely does help before a run – just like with strength! Before you run, your time is better spent warming up with dynamic stretching for 10 to 15 minutes. 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. Still hate them. 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. Put your right foot behind your left ankle. 90% of VO2max is approximately a 3K to 5K race – meaning that dynamic stretching would improve performance at these distances. That considered, let’s delve into what some of the research says. The pre- and post-performance stretching argument goes hand-in-hand with another related debate: dynamic versus static stretches. For runners, mobility equates to a more economical stride and a lower risk of injury. Nikki Kimball is a physical therapist in Bozeman, Montana, who has been named USATF's Ultrarunner of the Year three times. Your email address will not be published. In a 2019 study,researchers showed that dynamic stretching increased the range of motion on hamstring muscles and knee extension by 10 percent, while reducing stiffness. 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. All about what gets the energy systems going! Runners should be sure to stretch all muscle groups in the legs, hips, and lower back. I’m not good at this. Use small movements for the first few reps, and increase the range of motion as you go. Full mobility in the hips facilitates a smooth, efficient stride. If you typically run after sitting down at an office job, it’s crucial that … Swing one leg out to the side, then swing it back across your body in front of your other leg. A 2017 study in the Journal of Strength and Conditioning Research concluded that dynamic stretching results in a small increase in lower limb force production during treadmill running. Most likely, this depends on the runner; we all know those genetic outliers who never warm-up, never foam roll, and run all their easy runs too fast, yet outperform those who train optimally. Dynamic stretching is usually done before a workout to help warm up your muscles and get your heart rate up. Stretching before and after a run can prevent common running injuries, like runner… Incorporating dynamic stretching and being consistent about it has made all the difference for me. For the sake of this article, dynamic stretching will refer to active dynamic stretching. Some examples are: Neck. Even better, my husband has finally started doing a routine too. After running it is important to perform static stretching of key lower extremity and hip muscles. 1. View them in the app today! 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