The very best dynamic stretches to do earlier than a run goal the principle muscle tissue you’re going to be recruiting throughout your exercise, together with your quads, hip flexors, hamstrings, and glutes, DeRienzo says. That stated, running also involves your arms, back, and shoulders, so an excellent pre-run stretch routine will assist loosen up your higher physique as properly. The stretches you do earlier than a run ought to mimic the motion patterns you’ll be doing throughout your precise exercise, DeRienzo says. Strikes like excessive knees and butt kicks—that are exaggerated variations of a operating stride—are a great way to prime your physique. All these strikes will help present a dose of cardio too, which is one other vital side of an excellent pre-workout warm-up routine.
How is stretching earlier than operating totally different than stretching after operating?
Stretching earlier than operating ought to concentrate on dynamic actions (like we talked about) whereas stretching after operating ought to concentrate on static actions.
Dynamic stretches assist enhance your physique’s inside temperature, increase your coronary heart charge, heat up your muscle tissue, and put together you for extra intense motion, DeRienzo explains. That’s why such a motion is a good alternative earlier than a run. Now, these dynamic stretches could look extra like typical exercise workout routines than what you would possibly assume once you envision stretches, however relaxation assured they’re nonetheless functioning as stretches (whereas offering a bunch of different advantages too, like a mini dose of cardio.)
Static stretches are finest saved for after your run, since they are often detrimental previous to a exercise: Research suggests they will doubtlessly cut back power, energy, and explosiveness if accomplished proper earlier than train, as SELF previously reported.
After a exercise although, static stretches can play a job in your cool-down since they will convey mobility advantages, Marcia Denis, P.T., DPT, proprietor of Simply Transfer Remedy in Florida and cohost of the Disabled Girls Who Lift podcast, beforehand instructed SELF. Plus, as a result of your muscle tissue are already heat out of your exercise, it’ll really feel simpler to get that good stretch, Denis added.
Publish-run stretching ought to take about the identical period of time as your pre-run stretching (so, about 5–10 minutes) and may concentrate on the identical muscle teams as your warm-up, DeRienzo says. That signifies that each earlier than and after your run, it’s best to incorporate leg stretches (particularly thigh stretches) in addition to stretches that hit your glutes, hip flexors, and upper-body.
What are the advantages of stretching earlier than operating?
The advantages of stretching earlier than operating embody lowering danger of harm and rising vary of movement in key areas, together with your quads, hamstrings, hip flexors, and glutes. Over time, this may translate to raised efficiency in your run, DeRienzo provides.
It’s not a magic formulation that may instantly make you run sooner, she caveats, however with time and consistency, an excellent pre-run stretch routine can result in notable positive factors.
If you happen to’re in a position to persist with a daily stretching routine, you may enhance your vary of movement, and the extra vary of movement you’ve got, the extra muscle you’ll be capable of activate, as SELF previously reported. Extra muscle activation, in flip, can result in power positive factors. And having stronger muscle tissue can little doubt make you a extra highly effective, environment friendly runner.