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The answer to this question is a bit tricky, as there are a few different schools of thought on the matter.
Some people believe that you should stretch before every run, while others think that stretching is only necessary if you’re planning on running a long distance or doing something particularly strenuous.
The best way to find out what’s best for you is to experiment a bit – try stretching before some runs, and not stretching before others.
See how your body feels after each run, and go with what works best for you.
I personally believe there are benefits to stretching before a run. Stretching can help loosen up your muscles, which can make it easier to run and help reduce the risk of injuries.
It can also help get your blood flowing, which can give you a bit of a boost before you start running.
However, it’s important to note that stretching isn’t a substitute for warming up.
Warming up is essential before any kind of strenuous activity, and it’s especially important when you’re running.
A good warm-up can help get your body ready for the run ahead, and it can help reduce the risk of injuries.
So if you’re not sure whether you should stretch before a run, start by doing a proper warm-up instead.
What is static stretching?
Static stretching is a type of stretching in which you hold a stretch for a certain period of time.
This type of stretching is often recommended before workouts, as it can help loosen up your muscles and prepare them for the activity ahead.
Static stretching is also known to improve flexibility.
What is dynamic stretching?
Dynamic stretching is a type of stretching that involves moving your muscles through their normal range/full range of motion.
This type of stretching is often used as a warm-up before workouts, as it can help get your body ready for the activity ahead.
Dynamic stretching is also known to improve flexibility and we’ll cover some of the best dynamic stretches later on.
What is ballistic stretching?
Ballistic stretching is a type of stretching that involves bouncing or jerking your muscles through their full range of motion.
This type of stretching is not recommended, as it can increase your risk of injury.
Ballistic stretching should only be used under the guidance of a professional.
A static stretch vs dynamic stretches vs ballistic stretching:
So which is best for runners?
Again, this is a tricky question, as there are pros and cons to each type of stretch.
Static stretching is often recommended before workouts, as it can help loosen up your muscles and prepare them for the activity ahead.
It’s also known to improve flexibility.
Dynamic stretching is a good warm-up before workouts, as it can help get your body ready for the activity ahead.
It’s also known to improve flexibility.
Ballistic stretching should only be used under the guidance of a professional, as it can increase your risk of injury.
So, ultimately, it comes down to what works best for you.
Try out each type of stretch and see which one you prefer.
And always remember to warm up before any kind of strenuous activity!
Static stretches to incorporate:
Here is a list of stretches to potentially build into your routine. These stretches can help loosen up your muscles and prepare them for a run.
1. Hamstring stretch:
Sit down with your legs straight out in front of you. Bend one leg, and place the foot against your thigh. Reach for the toes of the bent leg with your hand. Hold for 20-30 seconds, then switch legs.
2. Quadriceps stretch:
Stand up tall, and clasp your hands behind your back. Bring one foot forward, and bend the knee so that the ankle rests above the knee of the other leg. Lean forward until you feel a stretch in the front of your thigh. Hold for 20-30 seconds, then switch legs.
3. Calf stretch:
Stand facing a wall, and place your palms flat against the wall. Step one foot back, and keep the heel of that foot on the ground. Keep the front knee bent, and push your hips forward until you feel a stretch in your calf muscle. Hold for 20-30 seconds, then switch legs.
4. Upper back stretch:
Stand up tall, and clasp your hands behind your back. Bring your shoulder blades together, and hold for 20-30 seconds.
5. Chest stretch:
Stand up tall, and clasp your hands in front of your chest. Push your elbows out to the sides, and hold for 20-30 seconds.
6. Glute stretch:
Lie on your back, and place one ankle on top of the opposite knee. Gently pull the knee of the leg that is resting on the floor toward your chest until you feel a stretch in your glute muscle. Hold for 20-30 seconds, then switch legs.
7. Hip flexors stretch:
Kneel on the ground, and place your hands on your hips. Bring one foot forward, and keep the knee bent. Lean forward until you feel a stretch in the front of your hip. Hold for 20-30 seconds, then switch legs.
8. IT band stretch:
Lie on your side, and place the bottom of your foot against the top of your thigh. Reach for the toes of your top leg with your hand. Hold for 20-30 seconds. Start with your right leg, then switch to your left leg.
9. Upper hamstring stretch:
Lie on your back, and place one ankle on top of the opposite knee. Gently pull the knee of the leg that is resting on the floor toward your chest until you feel a stretch in your hamstring muscle. Hold for 20-30 seconds, then switch legs.
10. Piriformis stretch:
Lie on your back, and place one ankle on top of the opposite knee. Gently pull the knee of the leg that is resting on the floor toward your chest until you feel a stretch in your piriformis muscle. Hold for 20-30 seconds. Start with the left knee then switch to the right knee.
11. Ankle rotations:
While you’re sitting, rotate your left ankle in a circular motion. Do 10 rotations in one direction, then switch directions and do 10 more.
Once done, change to your right ankle and repeat the process.
Best dynamic stretches:
Here is a list of dynamic stretches to try:
1. Arm circles:
Swing your arms in large circles forward and then backwards. Complete 10 circles in each direction.
2. Marching:
March in place, lifting your knees as high as possible. Do this for 30 seconds.
3. Leg swings:
Swing your left leg out to the side, then swing it back in. Swing your right leg out to the side, then swing it back in. Complete 10 swings with each leg.
4. Hip circles:
Stand with your feet hip-width apart, circle your hips clockwise 10 times, then counterclockwise 10 times.
5. Jumping jacks:
Do jumping jacks for 30 seconds.
6. Butt kicks:
Kick your butt with the top of your foot as you march in place. Do this for 30 seconds.
7. Froggie jumps:
Jump forward like a frog, landing softly on your feet. Jump again and land on your back, then jump up and land on your front. Complete 10 reps.
8. Skipping:
Skip forward for 30 seconds.
9. Mountain climbers:
Do mountain climbers for 30 seconds.
10. Star jumps:
Do star jumps for 30 seconds.
Ballistic stretches to try
Here is a list of ballistic stretches to have a go at:
1) Hamstring curl:
– Stand with one foot in front of the other, and lean forward while keeping your back straight.
– Reach down to touch your toes or go as far as you can before returning to the starting position.
– Repeat 10 times.
2) Lunge:
– Step forward with one leg and bend your knee until your thigh is parallel to the ground.
– Keep your other leg straight and reach down to touch your toes or go as far as you can before returning to the starting position.
– Repeat 10 times on each side.
(you could also try walking lunges)
3) Triceps stretch:
– Place one hand behind your head, and use the other hand to push your elbow back until you feel a stretch in your triceps.
– Hold for 30 seconds, and then switch sides.
4) Quadriceps stretch:
– Stand with one foot in front of the other, and lunge forward while keeping your back straight.
– Reach down and grab your ankle or foot, and hold for 30 seconds.
– Repeat on the other side.
5) Glute stretch:
– Lie on your back with one knee bent and the other leg flat on the ground.
– Place a band around your ankle and slowly pull your leg up towards your chest until you feel a stretch in your glute.
– Hold for 30 seconds, and then switch legs.
6) Calf stretch:
– Place your hands on a wall, and step one foot back so that you’re in a lunge position.
– Keep your back straight, and lean into the wall until you feel a stretch in your calf.
– Hold for 30 seconds, and then switch legs.
7) Chest stretch:
– Stand with your feet hip-width apart and place your hands on your chest.
– Gently push your hands away from each other until you feel a stretch in your chest.
– Hold for 30 seconds.
8) Shoulder stretch:
– Place one hand on a wall, and lean forward until you feel a stretch in your shoulder.
– Hold for 30 seconds, and then switch sides.
9) Upper back stretch:
– Place your hands on your hips, and slowly tilt your head down until you feel a stretch in your upper back.
– Hold for 30 seconds.
10) Lat stretch:
– Place one hand on a wall, and lean forward until you feel a stretch in your lat.
– Hold for 30 seconds, and then switch sides.
Warm-up routine suggestions:
Before you start running or stretching it’s advised to warm up first. This can consist of:
- a five minute light jog to get your blood flowing
- dynamic stretching exercises that work all the major muscle groups
- 15 squats
- 10 lunges on each leg
- 5 pushups
If you’re short on time, you can also try a quick warm-up routine like this:
- march in place for one minute
- march with high knees for one minute
- butt kicks for one minute
- side to side hops for one minute
- jog in place for one minute
As with any type of exercise, it’s important to always warm-up before stretching.
Try doing some light cardio for 5-10 minutes to get your body ready for these stretches and always consult with a doctor before starting any new exercise routine.
So, as you can see, there are many different stretching exercises that can help loosen up any tight muscle before a run.
Try out a few of these stretches and see which work best for you.
FAQs
Do you know a good inner thighs stretch?
1. Lie on your back on the floor and place your feet flat on the ground.
2. Bring your knees in toward your chest, then slowly extend them out to the sides.
3. Hold for 20 seconds, then repeat four times.
4. This stretch targets the inner thighs and groin muscles.
