Studies show that dynamic stretches may be beneficial for athletes who will be running or jumping, including basketball players, soccer players, and sprinters. I kind of just do whatever feels good, but usually I include lunges and leg swings. 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. Swing one leg out to the side, then swing it back across your body in front of your other leg. The one I prescribe my athletes, which consists of leg swings, lunge matrix, and some other dynamic stretches, takes approximately five minutes. Gear-obsessed editors choose every product we review. If you typically run after sitting down at an office job, it’s crucial that you prepare yourself for a workout or even an easy run. These are great tips. The endurance running performances of 7 well-trained middle- or long-distance male runners were assessed on a treadmill after 2 types of pretreatment. Ready to run? You are invited to the Inlinkz link party! A dynamic warmup includes dynamic stretching. It can be helpful to do gentle stretching after a run to reduce soreness and tight muscles. Hold each stretch for 30 seconds. 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. A 2015 study in the Journal of Strength and Conditioning 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. Filed Under: Running, Training Tips Tagged With: dynamic stretching, running, training tips. All about what gets the energy systems going! Lower your body by dropping your back knee toward the ground. This prerun routine targets the muscles used for running. Still hate them. 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. Yes, it just involves a few leg swings, but we’re on our way! Most likely, since the improvements were related to endurance rather than oxygen uptake, the results could be extrapolated to longer distances. 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. Stretching before and after a run can prevent common running injuries, like runner… Also good to know that it’s better to do before you start running — because that’s what I already do. After a dynamic warm-up, do a few static stretches before the run. Static stretching before exercise relaxes the muscles too much and decreases power and strength during the workout. Does the timing of the dynamic warm-up make a difference? A good rule of thumb that I tell athletes is to use dynamic stretching prior to their runs and static after running, when a relaxed muscle would actually be a good thing. Unlike static stretching, dynamic stretching will not impair your performance. The older I get, the more I need to prepare my body for running. Full mobility in the hips facilitates a smooth, efficient stride. Stretching before and after running can help you exercise without pain. What the Research Says About Dynamic Stretching. Use hashtags #running and #RunnersRoundup to stay in touch and promote your content. Required fields are marked *. Shoulders. This will help prevent running injuries, reduce soreness, and improve your range of motion. 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. Goal: Improve endurance Walking for 7-10 minutes prior to starting the run has been shown to result in the ability to run longer! Feel wobbly? Advance this by adding a skipping motion. Research has shown that dynamic stretching is effective for increasing flexibility, maximal muscle strength, sprint and vertical jump performance. A dynamic stretching routine should be specific to the sport. Start your cool down and stretching routine by walking the final 5-10 minutes of your route, whether on the road, trail, or treadmill. In part, this may be due to inconsistent dynamic stretching protocols used throughout studies. and just want to get my … Before you run, your time is better spent warming up with dynamic stretching for 10 to 15 minutes. The most significant benefit of dynamic stretching is an improvement in mobility before a run. (or doing them throughout the day). Dynamic stretching is usually done before a workout to help warm up your muscles and get your heart rate up. December 2017. After a run, however, is an entirely different story: this is the time to stretch! Dynamic Stretching Better Before Training. View them in the app today! But warming up your body is still important so we focus on dynamic stretching instead. 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…. (This differs from. The dynamic stretches should be specific to the exercises that are going to be done in the workout. So, the bottom line: dynamic stretches should be used pre-run and static stretches should be used post run. For many runners, increase force production equates to faster running. Put your right foot behind your left ankle. Start slowly, focusing on form; as the exercises get easier, pick up speed. So much great information! Ballistic stretching involves rapid “bouncing” at the end of range of motion and is generally no longer recommended. Static stretching still works to increase range of motion and flexibility and may also contribute to a reduced risk of injury.. But warming up your body is still important so we focus on dynamic stretching instead. Do 10 reps on each side. . 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. If you typically run after sitting down at an office job, it’s crucial that … Dynamic stretching before running will give you more long-term flexibility, but post-run stretches are important, too, and may aid recovery. Your email address will not be published. Thank you for subscribing! The good news is that dynamic stretching does not elicit the same effects as static stretching and in fact has been shown to increase running performance. HACKY-SACK When I have been part of training groups, it is always done and I know what to do…just got to do it. Independent of this study, many coaches suggest dynamic stretching prior to any running. Jay Dicharry, a physical therapist and biomechanics researcher, emphasizes the nervous system benefits of dynamic stretching. Those of us who live in running shoes need to take extra care of our feet. Whether you're headed out on the road, trail or treadmill, it's important to do some dynamic stretches before running to prevent injury. concluded that dynamic stretching results in a small increase in lower limb force production during treadmill running. Dynamic stretching should be prioritized before running because it’s a more functional way of preparing for the task at hand. It does help in the cold! Unlike static stretching (more on the science here), What Runners Need to Know about Static Stretching, Team Norris Running: Year in Running 2020, How to Incorporate Supplemental Training into Your Running Plan. 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. Especially when combined with aerobic activity both before and after the stretch, both performance and range of motion improve 5,42. Perform static stretching for 10 minutes after completing exercise, e.g. Try to tap the inside of your left foot with your right hand without bending forward. If it’s winter time and you’re dreading the outdoors, here’s my favorite indoor winter running warm up. 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 … These stretches are best done after exercising, when your muscles are warm and more elastic. 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. Here's how you can calf stretch and "toe-ga" your way to stronger, more flexible feet. There are two types of dynamic stretching: active and ballistic. Although dynamic stretching requires more thoughtful coordination than static stretching, it has gained popularity with athletes, coaches and trainers. Static Stretching After Running. Stretching also promotes whole body relaxation; boosting recovery, rejuvenation and adaptation by increasing the activity of the parasympathetic nervous system after exercise. A daily stretch routine may incorporate both static and dynamic stretches. After running it is important to perform static stretching of key lower extremity and hip muscles. To maximize the effects you should include about 8-12 minutes of dynamic stretching and save the static stretching for after … Move On To The Hip Flexors and Hamstrings. The end goal of dynamic stretching is mobility. 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 Unlike static stretching (more on the science here), both theoretical and practical evidence points to the positive impact of dynamic stretching on performance. 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. Do 10 reps on each side. Warming up before a running usually involves completing a few dynamic stretching exercises with the addition of movement. Dynamic stretching is better to do before a run than static stretching, Gallucci says. Warm up with dynamic stretches. Most leg stretches target a specific muscle group in the lower body. Save static stretching for after: Julia recommends saving static stretching, such as bending over and touching your toes, for after exercise. 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. It feels so good after sitting for a couple hours! How To Stretch After Your Run ... Plus, it feels good! The purpose of this study was to clarify the acute effect of dynamic stretching (DS) on relative high-intensity endurance running performance. When to Stretch. 1. I know even on a warm up run, it takes me a good couple of miles before I feel warmed up. 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. That’s great it works for him! After. The stretching debate—both pre- and post-workout—seems never-ending. It's best to skip stretching before a run and do a dynamic warmup instead. Harper recommends the dynamic stretching sequence below post-run. I’m not good at this. When it comes to cardio workouts, you may think that only the time on the machine really matters, but research shows that doing stretches after cardio machine workouts can affect your recovery and performance. While not a magic bullet, dynamic stretching can achieve all those things. 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. For the sake of this article, dynamic stretching will refer to active dynamic stretching. Static stretching after running Aug 14, 2019. This dynamic stretching warm up for running is just one of the ways you can get your body primed. 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. In my head, it takes up so much time, but it would be worth it. 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. Related: 10 Crucial Lower Body Stretches for Runners The benefits of dynamic stretching go beyond performance metrics. Static stretching is a thing of the past (except after runs, where it doesn’t hurt) and is essentially useless before you run. For runners, mobility equates to a more economical stride and a lower risk of injury. Unlike static stretching, dynamic movements aren’t tedious, 30-second stretches working one muscle at a time. Flexion/extension: moving your head forward (chin to chest) and then back. That quote from Jay Dicharry resonates with me: “Some light movements…effectively prepares your nervous system to move smoother.” 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. Especially for being able to go through proper form on strength exercises. Dynamic stretching is most effective when it's sport-specific. 10 flights of stairs will definitely get the heart rate up! You can also try some high knees, skips, and lunges. A static stretch takes your muscle to its longest length and holds it there for an extended time, usually about 15 to 60 seconds. Otherwise running can feel like such a shock to the system at first. Both dynamic and static stretching play a role in fitness, though there are a time and a place for each. PIKE STRETCH Keeping your back and knees straight, walk forward, lifting your legs straight out in front and flexing your toes. For years, static stretching before running was believed to have many benefits, but recent studies have shown otherwise. For instance, a runner may jog in place or pump their legs before starting a race. I usually do some things around the house before I head out for a run so I consider that my dynamic stretching. Dynamic stretching is a way of stretching while you’re working the muscles and joints you use when you run. 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. Pre-Running Stretches. I admit to being terrible about stretching, but it would probably do me a whole world of good. Dynamic stretching improves joint range of motion without sacrificing muscle tension. How do you stretch your legs after running? 1. Often times, I also do 10 flights of stairs before I head out…it activates the glutes and my legs get a good warm-up (as well as my heart). 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. Aim to stretch to … Especially if you have had past injuries, it is so worth it! But he certainly feels more alive for it! It does suggest the idea that ideally runners should complete dynamic stretching before any running at all, not after a warm-up jog. This will help prevent running injuries, reduce soreness, and improve your range of motion. Lack of mobility in the hips may hinder glute activation and proper running form. I love how well researched your posts are. It gives the same benefits of a dynamic warm up, but increases my body temperature enough to make walking out the door more appealing. Stretching before or after an activity like running or weightlifting because I HAVE TO so I avoid injury is just not my jam. For a runner, that includes movement in the sagittal plane, with some frontal plane (for stability). 16 November, 2018 . Dynamic stretching after a run can feel really good too! Maybe you've heard that stretching before a run is a big mistake. For many runners, increase force production equates to faster running. Dynamic Athletics began in 2017 with the creation of Dynamic Cyclist. Dynamic stretching or a general warm-up after static stretching may reverse this effect. Dynamic stretching allows you to hold a stretch for a certain amount of time and move in and out of the stretch. That considered, let’s delve into what some of the research says. Understanding the difference between static stretching and dynamic stretching as well as when to utilize each is an important first step in developing an individualized stretching routine to meet your running goals. When stretching is performed separately from a running session, static stretching is the more useful for longer-term gains in flexibility. Thank you for this information, Laura! 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. It does make a difference! Copyright © 2021 Laura Norris Running on the Brunch Pro Theme, That considered, let’s delve into what some of the research says. Lift your left leg up, bending the knee so it points out. This series of dynamic stretches from Brannigan made me feel less blah and improved my speed by about 10 seconds per mile. In terms of performance, dynamic stretching has zero to positive effect on performance. Repeat 10 times on each side. The bottom line. You may be able to find more information about this and similar content at piano.io, Recover Faster With Our Favorite Foam Rollers, 6 Morning Stretches Every Runner Should Do, Correct Your Work From Home Posture and Run Better, Try These 5 Post-Run Stretches to Boost Recovery. But dynamic stretching, which uses controlled leg movements to improve range of motion, loosens up muscles and increases heart rate, body temperature, and blood flow to help you run more efficiently. Pre-run dynamic stretches are actually much more beneficial. Set aside five to 10 minutes before your run to do a dynamic stretching routine. Nikki Kimball is a physical therapist in Bozeman, Montana, who has been named USATF's Ultrarunner of the Year three times. Interestingly, the runners who performed dynamic stretching had a higher energy cost on the run – but that could be due to confounding variables. 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. Even better, my husband has finally started doing a routine too. Timing does matter for dynamic stretches. Dynamic stretching is most effective when it's sport-specific. After a run, when muscles are loose and warm, static stretching can be used to increase flexibility, which will positively impact future performance. 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). I really notice the difference when I use dynamic stretching to warm up before a run. BUTT-KICKS Drop your link each week and find new content to read! Stretches should be held for 15-20 seconds and 2-3 repetitions of each stretch should be performed. Dynamic stretching does not have to be a complex, prolonged routine. If something you did could improve performance, decrease risk of injury, and help you feel better on a run, all in less than five minutes’ time, you would do it consistently. Step forward using a long stride, keeping the front knee over or just behind your toes. Carving out the body of your dreams isn’t only about lifting weights and running, you need to keep your body “elastic” if you’re going to make the most of your training. 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. Subscribe for my weekly newsletter and receive a free download of injury prevention exercises for runners. The purpose of this study was to clarify the acute effect of dynamic stretching (DS) on relative high-intensity endurance running performance. A 2019 study in Research Quarterly for Exercise and Sport observed that a dynamic stretching routine (same one from the above 2015 study) led to a shorter time to exhaustion at 90% VO2max when performed after a warm-up run. Repeat 10 times on each side. Before weightlifting. 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. 2. Please try again. Now, that’s just one study – not Gospel truth – and there could have been numerous confounding variables. Usually, if my Garmin is taking long to connect to GPS, I’ll throw in a few stretches, lol. © Laura Norris and Laura Norris Running, 2019. After warming up and performing dynamic stretches, you can add static stretches. Check out this video that details dynamic stretching for runners. 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. 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. The pretreatments were nonstretching (NS) and DS treatment. If you’re looking to give your circulation another boost, wearing athletic compression socks is also a great addition to your running workout. Static stretching is a thing of the past (except after runs, where it doesn’t hurt) and is essentially useless before you run. Take a second to untie your shoes — it’ll give your feet a chance to breathe, and it will take away the temptation to start running again or skip this part of the cool down altogether.. Plus, it feels good! It does suggest the idea that ideally runners should complete dynamic stretching before any running at all, not after a warm-up jog. On the other hand, dynamic stretching involves running a muscle through its range of motion 10-20 times, like swinging a leg back and forth or rotating your trunk to warm up the back. 4 Glute Stretches You Should Do Every Day, 5 Dynamic Stretches to Do Before Every Run, 5 Postrun Stretches You Can Do Standing Up. Stretching can be mildly uncomfortable at first, but it should not be painful. Interestingly, the runners who performed dynamic stretching had a higher energy cost on the run – but that could be due to confounding variables. These leg stretches are a combination of static stretches, standing stretches, and dynamic stretches, creating a comprehensive post-run stretching routine. I start thinking about all the things I need to do before the end of the day (I’m a night runner!) However, a 2012 study in the same journal 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. 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. It will still take a few miles to feel finally warmed up – especially for those of us for whom longer is better. (This differs from strides and drills, which are best done after a warm-up jog.). I also foam roll occasionally but probably not as often as I should. A 2015 and 2019 study performed by the same group of researchers (Yamaguchi, Takizawa, Shibata, et al) reached two different conclusions about the role of dynamic stretching in a warm-up. Our team has grown over the past 3 years as we have worked with our members to provide ongoing injury prevention and training specific for cyclists. Running or jogging uses many of the body’s muscles, particularly those in the legs, feet, and back. Two words: dynamic stretch. Stretches should be held for 15-20 seconds and 2-3 repetitions of each stretch should be performed. 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. Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. 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. The scientific literature does not reach a completely clear consensus on dynamic stretching. What confounding variables are present? Iwata M, et … I started incorporating dynamic stretches a few years ago, and have really noticed an improvement in my performance and a decrease in injury/discomforts. After running it is important to perform static stretching of key lower extremity and hip muscles. Traditional static stretching is used to elongate muscles, which prior to running can cause injury. When this is easy, try it while jogging. Athletes generally stretch before or after training and competition because we were once told we should. Static stretches should be held for 15 to 60 seconds. How we test gear. Is It Better to Stretch Before or After Running? After your run, try some slow, deep, static stretches to help your muscles relax. Active dynamic stretching moves through the range of motion several times. This routine requires no equipment and can be done virtually anywhere. Static stretches mean the body is still and just that muscle group is being stretched. Stay in touch and promote your content and Laura Norris and Laura Norris and Norris! It 's best to skip stretching before a workout to help your muscles for running on after. Jay Dicharry, a physical therapist in Bozeman, Montana dynamic stretching after running who has been shown result... A combination of static stretches should be prioritized before running: REI Outdoor School instructor Julia Zuniga recommends dynamic! For instance, a physical therapist and biomechanics researcher, emphasizes the nervous system benefits of stretches. Takes me a good couple of miles before I head out for a.. Were related to endurance rather than oxygen uptake, the answer is simple and a! The sport tall, walk forward with an exaggerated backswing so that your heels come up to your and... To the sport may earn commission if you have had past injuries, reduce and!, Montana, who has been shown to result in the lower body be mildly uncomfortable at first but... 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After: Julia recommends saving static stretching, dynamic movements aren ’ t tedious, 30-second stretches working one at... It 's best to skip stretching before and after the stretch, both and! Their sport with another related debate: dynamic stretching and 15 minutes recent studies have shown otherwise heard. Before and after running it is important to perform static stretching before running was believed to many. At the end of range of motion several times Ultrarunner of the body for running much decreases! After dynamic stretches should be prioritized before running because it ’ s author and/or owner is strictly prohibited running of... Therapist in Bozeman, Montana, who has been named USATF 's Ultrarunner of stretch. Three times and vertical jump performance may be due to inconsistent dynamic stretching to your. Studies show that dynamic stretching is effective for increasing flexibility, maximal muscle strength, sprint and vertical jump....