Why is Stretching Important?
Before a Run: Stretching before a run warms up your muscles and helps prevent injuries. Dynamic stretches are especially recommended before a run. Dynamic stretches like leg swings and lunges get your blood flowing and improve flexibility. This makes running feel easier and more efficient. It also reduces stiffness and helps you run longer without discomfort. A quick stretch before running leads to a safer and better workout.
After a Run: After running your body feels sore, therefore demanding rest and recovery. Recovery is triggered by stretching. Stretching helps you recover fast, prevent injuries, strengthen your muscles, and increase your performance.
After running, your muscles are warm and loose which means that they are more flexible. Stretching at this juncture improves your motion and accelerates the recovery process. Stretching after you run reduces stiffness in your muscles and joints.
After a run, the right stretches to perform are called static stretches. Static stretches are stretches that don’t involve motion. Examples of static stretches include: Standing quad stretch, Figure four hip flexor stretch, Downward facing dog, Hamstring stretch, and pigeon stretch.
Also Read: Top Physiotherapy Exercises for Athletes
Understanding Stretching: Dynamic vs. Static
Below you will understand what is dynamic and static stretching as well as their benefits to your body.
What is Dynamic Stretching?
Dynamic stretching involves actively moving your muscles and joints more than 5 times to target a specific group of joints and muscles.
This type of stretching resembles the type of movements you are going to make, for example, if you are about to run you can choose a dynamic stretch such as walking lunges to help your muscles become active.
Dynamic stretches focus on improving blood flow, increasing oxygen supply, and increasing mobility to help improve your performance and prevent injury.
What is Static Stretching?
Static stretching is a cold down process that involves elongating your muscles as far as possible, then holding a pose or remaining static for about 60 to 90 seconds.
Static stretching after a run is important for recovery as it reduces the chances of developing injuries such as shin splints.
There are two mechanisms that static stretching helps in injury prevention: Stretching increases blood flow and stretching increases Range Of Motion(ROM).
Stretching your muscles after a run improves blood circulation. Increased blood flow helps in transporting nutrients into your muscles and filtration of wastes such as lactic acid. This helps in reducing delayed onset muscle soreness(DOMS) symptoms.
When you stretch you apply tension to your muscles and soft tissues, this helps them lengthen and become more flexible. This improves your joint mobility therefore improving the range of motion in your joints.
Benefits of Dynamic Stretching Before Running
Dynamic stretches focus on specific parts of your body, including ankles, feet, calves, hips, upper body, quads and arm strings. Pre-run stretches warm up the joints and muscles of the mentioned parts of your body before you begin running.
Dynamic stretching helps in enhancing performance. Your joints and muscles get involved actively therefore improving their mobility and flexibility. Improving your muscle mobility and flexibility improves your performance, speed, acceleration and agility.
Dynamic stretches also help in injury prevention. You may encounter sports injuries if your muscles are weak and inflexible. Pre-run stretches focus on strengthening the muscles around your joints and increasing your range of motion.
Stretching increases blood flow in your body therefore improving blood circulation. Your body temperature therefore rises making your muscles and tendons lengthen, this makes it safer for you to run therefore reducing the chances of an injury.
Other importance of dynamic stretches include: Activating muscle groups, improving neuromuscular coordination and preparing your body to perform an exercise.
Recommended Dynamic Stretches
Arm Swings
Arm swings are a type of stretch that targets your arms, below is a step-by-step guide on how to perform leg swings:
- Stand and stretch your arms forward
- Keep your head and torso facing forward
- Ensure your palms are facing downwards and your arms are parallel to the floor
- Move forward as you sing your hands uniformly, to the right that is your left arm will be in front of your chest as the left arm fingers point to the right.
- As you make the next step, sing your arms in the opposite direction
- Repeat this five times as you step forward
Side Lunges
Side lunges aim at activating your hips and thighs. The steps to perform side lunges are mentioned below:
- Stand on your feet, and put your knees together
- Take a big step with one of the feet and large towards the floor
- At this position, one of your knees will be bent while the other one should remain straight
- Return to your starting position and repeat the same procedure with the other leg
Glute and Piriformis Stretches
Glue and piriformis stretches aim at enhancing your flexibility and relieving tight buttocks and glute muscles. This stretch enables you to move freely without experiencing pain in your upper leg and buttocks.
Some other types of glute and piriformis activation stretches include: Sitting knee to chest glute and piriformis activation, setting foot to chest glute and piriformis stretch, leg lying resting glute and piriformis stretch, and standing leg tuck glute and piriformis stretch.
Below is a step-by-step guide on how to perform knee chest glute and piriformis stretch:
- Sit on a flat service with your back straight and your shoulders facing forward
- Put one of your (right) leg straight while the other leg crosses over the (right) knee
- To get the maximum benefit from the stretch hold the position for about 10 to 20 seconds.
- Repeat the same procedure to the other leg at least times per leg
Leg Swings
Leg swings out help in preparing your lower body for a run or workout. This is a step step-by-step guide on how to perform leg swings:
- Stand upright and support yourself with the wall if necessary
- Lift your left leg and move it gently forward and backward with your knees either bent or straight
- Repeat the same to your right leg
- Perform this dynamic stretch at least 20 times on each leg.
High Knees with a Twist
This type of stretch improves your balance, coordination and core strength. This is how to perform high knees with a twist:
- Stand and place your arms at your side, with your feet hip-width apart
- Move your right knee towards your chest, twist your torso towards your right and bring your left elbow to your right knee
- Return your right foot to its position and repeat the same to your left knee
- Repeat the stretch 10 times on each knee
High Knees
High knees stretch primes your body to run. These are the steps to perform high knees exercise:
- Stand up straight and gently bring your right knee toward your chest
- Return to the starting position
- Repeat the same procedure to your left knee
- Keep on increasing your speed as your body temperature rises
- Perform this stretch 20 times on each knee
Creating a Pre-Run Stretching Routine
A pre-run stretching routine is effective since it helps prepare your body for movement by activating the muscles to be used during your running session.
You can start small by working on 5-minute dynamic stretches, later upgrading to 10-minute stretches. This helps to prevent shocking your cold muscles. For example, you can begin with slow leg swings followed by high knees.
If you are aiming for a short run, you can perform a 5 to 19 minute basic dynamic stretch followed by light cardio. If you are aiming for a long run, you can include longer warm-ups followed by stretches that focus on muscle groups.
Running engages your kegs, arms, hips, shoulders and core. A logical sequence can help in focusing on both the upper body and lower body. For example, you can start with arm swings followed by side lunges, and high knee and leg swings.
Also Read: Recovering from Jumper’s Knee
In your routine plan you should also incorporate movement patterns that mimic running motions. For example, high knees activate your knees while side lunges engage your quads and hamstrings.
Lastly, you must be consistent in incorporating your routine before a run as it builds long-term consistency and mobility. Stretching regularly increases your running mileage while skipping leads to tight hips, calves and hamstrings.
Common Mistakes to Avoid
Avoid skipping the warm-up. You should warm up before you stretch. For example, you can jog or work out on your exercise bike. This helps in increasing blood flow in your muscles therefore allowing you to get more from your stretch. You can have a 5-minute warm-up, and a 20-minute short run.
Don’t overstretch. Always stretch your tendons slowly and consistently. Your tendons should not stretch beyond 4%. Overstretching your tendons beyond the resting period can lead to permanent damage. Remember your aim should be to stretch your muscles not to strain them.
Understand your limitations and weaknesses. Address your tight areas and muscles. For example, if you have weak ankles you can include stretches such as calf raises and ankle mobility drills. If you have tight hips include hip opening stretches such as High knees with a twist.
Conclusion
In conclusion, stretching before a run is important for muscles, glutes, and overall health. Ensure to include some dynamic stretches such as high knees with a twist, high knees, arms swings, leg swings, and glutes and piriformis stretches.
Remember to listen to your body by addressing your weaknesses and limitations. Start small and increase your stretching time with more time and experience.
References
https://wexnermedical.osu.edu/blog/benefits-of-stretching
