Before hitting the pavement for a run, it's important to prepare your muscles and joints for the demands of the exercise. While static stretching, holding stretches for a prolonged time, was once the go-to, dynamic stretching has emerged as a more effective method to prep for a run. Dynamic stretches involve controlled movements that mimic the actions of running, enhancing flexibility, range of motion, and overall running performance.
Dynamic stretching is better for runners than static stretching for several reasons:
Improved Running Performance: Dynamic stretching helps your body make better use of the stretch-shortening cycle (SSC), which is how your muscles lengthen and shorten when you run. This leads to better running efficiency.
Better Warm-Up: It gets your muscles warm and ready to run by increasing blood flow and making them more flexible. This is important for preventing injuries.
Lower Injury Risk: Dynamic stretches help your muscles and joints move through a full range of motion, which can help prevent strains and tears during a run.
More Functional Flexibility: While both types of stretching improve flexibility, dynamic stretching does it while your body is moving, making it more relevant to running.
Reduced Perceived Effort: Some studies suggest that dynamic stretching can make your runs feel easier by improving your running economy.
In short, dynamic stretching before a run primes your body for the specific movements of running, making it a better choice than static stretching.
Here are 4 dynamic stretches that are great to do before a run:
Leg Swings (Forward and Sideways):
Stand with feet shoulder-width apart next to a wall for support.
Swing one leg forward and backward in a controlled motion.
Repeat on the other side.
Then with both hands on a wall for support, swing your legs side to side, keeping your core engaged.
Arm Circles (Forward and Backward):
Stand tall with arms extended to the sides at shoulder height.
Make small circles forward with your arms, gradually increasing the circle size.
Reverse the direction and make backward circles.
High Knees:
Begin with a jog of 20-30 meters, , bringing your knees up towards your chest with each step.
Keep your core engaged and maintain an upright posture.
Butt Kicks:
Turn around and run the 20-30 meters back to the start while trying to kick your heels towards your glutes with each step.
Keep your back straight and core engaged.
Remember to move through these stretches in a controlled and fluid manner. Don't force any movements.
Keep Moving
By incorporating these dynamic stretches into your pre-run routine, you can effectively prepare your body for the demands of running while reducing your risk of injury. Remember to move fluidly and focus on warming up the muscles you'll be using. With a proper warm-up, you'll be ready to hit the ground running and enjoy a smoother, more efficient run.
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