We get it, life is busy. Push back through your heel and glutes to a standing position. Hurdles (1:10) 4. 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. Don’t wait until an injury forces you into a stretching routine. Dynamic stretching includes strength moves and exercises that increase range of motion. Lift your right leg toward the sky and kick your heel toward your glutes. More: 7 Running Drills to Warm Up the Right Way. Jumping Rope vs. Running: Which is Better for You? Never give up. The bridge will get your glutes and hamstrings firing, while also engaging your core and warming up your lower back. 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). Get in a "pike" position (hips in the air). Toy Soldier. There are many benefits to stretching before running: it prepares your body for the workout to come and increases joint flexibility. Get more done in less time. Keeping your leg extended, flex and point your toes. Take a short stride forward keeping the heel firmly on the ground. 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 (3). Repeat on the other side for 10-12 reps on each leg. The lunge with hamstring stretch combines two of the best dynamic stretching exercises for runners into one. 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. Tip: Be sure to avoid rounding forward with your shoulders as you lunge and bend forward toward the ground. 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. Your workout recovery plan goes a long way toward boosting your results and keeping you feeling limber and strong. Eat when you’re hungry. Should we focus solely on stretching our muscles? Repeat 10 times on each side. Why are dynamic movements better than static stretches? General strength includes all of these muscles. Keep core solidly engaged. 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. Back in the day, athletes primarily did static stretches before exercising. ɘ¤î°Ğkñq^ †ôòòò$ÀÀZX Ùrl@‰ Set compelling goals. 1/31/2016 U 5 Warm-Up Guidelines ... Lower extremity stretching for endurance runners Begin lying face-up on the floor, knees bent at a 90-degree angle. Keeping your heels on the floor, raise your hips until they are in a straight line with your shoulders and knees. '7/¿¬èÕ+äòBD3¤âábÇT!‹JÁd7½ˆ…FË|çÚÍä Unlike static stretching, dynamic movements aren’t tedious, 30-second stretches working one muscle at a time. Engage your quads and extend your leg straight out, flexing your foot. Hold hips parallel to the ground for a two-second count, then lower. Knee hugs stretch and activate the hamstrings, while pairing them with walking lunges stretches the hip flexors and gets our blood pumping. Yuri Elkaim is one of the world’s most trusted health and fitness experts. 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. Stretching is one of those things that’s easy to put off, so long as we can still get out and run. By Bill Pierce and Scott Murr This Dynamic Warm-Up Takes Less Than 5 Minutes. Be sure to follow the tips below to obtain the greatest benefit from stretching… A must for those who suffer with hamstring tightness. As the name implies, this is a combination … Dynamic Stretches are most effective before activity. For runners, dynamic stretching thus improves mobility of areas such as the hips, ankles, and knees while also warming up the muscles for the repetitive motion of running. 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 Front lunges are great for warming up and stretching the hip flexors, hamstrings, glutes, calves, and quads. Long-time Strength Running readers know that I’m wary of static stretching. “Regular stretching alone cannot prevent injuries, make you run faster, or correct poor posture. Repeat, alternating legs, for 10-12 reps on each leg. I’ve provided a variety of stretches that can be performed outdoors, immediately following your runs, or in the comfort of your home. Keep alternating legs for 10-12 reps on each leg. It can reduce performance and increase injury risk, while presenting few benefits to runners. Intermittent Fasting for Women: Is It Safe? 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. Do it right. a lunge, will reduce internal resistance whilst running and improve the efficiency of your stride. Jane works with ActionAid to enhance your running experience however we cannot be held responsible for any injuries you may have. Repeat on the opposite leg for a total of 10-12 reps on each leg. 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). Runners Guide to Stretching Devised by Jane Wake This is a guide to stretching prepared by Jane Wake, a top fitness professional. Lateral lunges get blood pumping throughout the hamstrings, glutes, and quads, while also providing a stretch for the inner thighs. looking over your left shoulder). $�kQ#Èb`•ş¤��8 òŒšŒ»Ùr”Xn0Ï`ÖbñÒd™^•ÜÉ‹Ö°{ËfIҬѬaí|£z^õ¼(»ˆ�(»àVS ­ˆ_ïÖÏÜœœ Static vs. Learn 11 of the best ways to go from sore to supple with my Workout Recovery guide. Perform the following exercises (see reverse) over a distance of 20 yards. This type of stretching is best utilized before activity while static stretching should be used to cooldown after activity. … 9 Nourishing Post-Workout Smoothies to Speed Recovery, Interval Running for Weight Loss: Here’s the Best Way to Do It. – by clicking the banner below. It can also increase your performance. Sit on the floor with your legs extended out in front of you. Drink more greens. Swing for 10 to 12 reps, then switch to the other side. LEG LIFTS. These five dynamic warm ups for runners will warm your body up for running, reduce the risk of injury, and improve your athletic performance. Lunge forward, keeping your feet behind your toes. A few minutes a day can add up to big pay off over time! Follow workouts with static stretching, a series of stretches held for 30-45 seconds. Alternative Dynamic Warm-Up Exercises Low Impact Exercises: 1. The Stretching Saga comes down to this: whether to do static stretching or dynamic stretching before exercising. For one, Australian researchers found that static stretching doesn’t reduce risk of injury (1). Release your knee and lunge forward on the same leg. We provide dynamic stretching videos designed for runners. Not only that, but it also has the ability to cut down on our run times and even improve our endurance. Glute stretch. Return to standing, repeating on the opposite side. This exercise increases body temperature and heart rate, preparing your whole body for the task ahead. The leg flexor stretch warms the quads and hip flexors while also engaging the muscles around the shin and calves. Be persistent. Rotate your left leg … Warm-up with light cardio for 5-10 minutes to get your muscles warm before stretching. Begin standing with your feet slightly wider than hip-width apart, feet turned out at a 45-degree angle. Stop when you’re full. Dynamic stretches are usually better before a run and help prepare your muscles for any exercise or movement. Dynamic warm ups increase core temperature, muscle temperature, elongates muscles, stimulates the nervous system and helps reduce risk for injury. These simple moves help you avoid injuries by improving flexibility. Put your right foot behind your left ankle. Partner Calf Stretch. One thing is for sure: putting together a dynamic stretching routine takes a heck of a lot less time than simply static stretching. While there should be movement in pre-run stretches, post-run stretches should be static because you are already warm. Your stretching routine doesn't have to take forever. Begin standing tall with your feet together. 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. Post Run Stretches Hip & Lower Back Stretch Sit on the ground with your legs crossed. Performing the Lunge with Hamstring Stretch. A dynamic stretch that mimics this hip extension, e.g. Stretching is an important part of any fitness routine, but runners have special stretching needs. Keep your hands at your hips like Superman. 16 Dynamic Stretches for Runners 1. 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 For others, it’s an integral part of the workout experience. Repeat, alternating knees for 10-12 reps on each leg. Change legs and repeat (i.e. Have your partner … Having this hip and hamstring flexibility is a huge factor in preventing running injuries. Standing Quad Stretch and Reach – After sitting all day hunched over a computer screen, your chest … But it prepares your body for running and helps relax tired muscles afterwards,” says running expert Sascha Wingenfeld. Tip: You can also perform an alternative leg swing facing the wall. 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). Begin standing tall. *Bonus: Try calf raises with your toes turned outward if they’re still feeling a little stiff. Swing one leg out to the side, then swing it back across your body in front of your other leg. Return to starting position, pressing up through your heel and engaging your glutes. Lower back stretch Sit on the same time, raise your opposite leg for a full lower-body dynamic warm increase! 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