And remember: It's important not to overstretch before your workout. Just take the stretch to the point where you feel resistance, not pain or discomfort. Not only do walking lunges loosen up the major muscles used while running — specifically, the quads and hip flexors — but they also simulate the forward motion of running, which makes them particularly useful as a pre-run stretch, says Seamster.
If you sit at a desk all day , you probably have tight hip flexors, since they're constantly in a state of flexion. This makes this pre-run stretch extra important before you work out, says Schultz.
Side stitches are a common complaint among runners, but fitness expert Stew Smith, CSCS , says you can help prevent them by doing this torso stretch before running.
You can perform this from a standing position pictured above , or as Schultz recommends, you can add a side stretch to the hip flexor stretch from the previous stretch. Schultz recommends doing this variation of yoga's classic Pigeon pose to stretch the glutes and the iliotibial IT band that runs along the outer thigh. Your hips bear a lot of force while you're running, so opening up the joints and muscles of that area before hitting the pavement can help prevent injury. A few minutes of hip circles is an easy way to do this.
Warm up and stretch all the major muscles of your legs with this lunge variation that gets you to move in all direction. Every time your foot leaves the ground during a run, your calf muscles contract to make that happen.
Give them some pre-run love by doing a simple, dynamic calf raise. Open up your hip flexors and quadriceps with a dynamic version of this classic stretch. Use a wall for support or challenge your balance by performing the stretch without support. Fitness Training Running. Jody Braverman is a professional writer and editor based in Atlanta, GA.
She received a Bachelor of Arts in English from the University of Maryland, and she is a certified personal trainer, fitness nutrition specialist, and yoga teacher. She has written for various online and print publications, including Livestrong. Visit the writer at www. Connect on LinkedIn. Prevent workout injuries by warming up your muscles before every run or workout. Video of the Day. Static vs. Dynamic Stretches Before Running. The Best Pre-Run Stretches. Walking luges strengthen and stretch the entire lower body.
Walking Lunge. Stand with your feet together, and then take a long step forward with your right foot. Bend the front knee to 90 degrees and the back knee until it almost touches the ground. Do 3 x sets with a walk back recovery in between. This dynamic stretch is great for the glutes, hips, lower back, and lateral quad mobilization. Most runners have been sitting or lying down for hours before they go for a run, making their muscles tight in the glute, lower back, and pelvic areas.
This exercise helps to mobilize the glutes and lateral quad areas prior to running. Take a short stride forward keeping the heel firmly on the ground. At the same time as keeping the front leg straight, sweep down with your hands towards the ground creating a dynamic stretch on the hamstring group.
Each movement should take two to three seconds on alternating legs over a 20 meter 60 ft. Aim to do 3 x sets.
Hamstring conditioning and flexibility. Conditioning of the hamstring group and long term improvement of flexibility. This is an alternative calf raise and lowering drill. The idea is to place the foot on the ground with the toe and the ball of the foot first. Then lower your weight through the foot eventually allowing the heel to return to the ground.
Think of it as the opposite to walking, going toe to heel as opposed to heel to toe. It should take one to two seconds for each movement alternating on each foot and leg. Aim for 15—30 seconds but pick up the pace and aim to move at a brisk walking speed. Fantastic exercises for Achilles and calf strengthening. Mobilizes and increases flexibility at the same time. This is an absolute must for those who suffer with Achilles, calf, plantar fasciitis, and shin issues.
Stretching before running — even if you plan on a slow, short run — is especially important for your joints. Stretching before a run ensures your muscles are adequately warmed up and prepared for the motions you are about to perform, says John Gallucci, Jr.
If it is warm outside and you pull a rubber band it stretches very easily," Gallucci says. The same rules apply to the muscles in the body. Performing a dynamic, or active, warm-up helps get the blood pumping to your muscles, which decreases the risk of muscle tears. For example, a small study found that dynamic stretching — including 10 sets of warm-up exercises with 15 repetitions each — reduced hamstring muscle stiffness and increased range of motion.
This reduces your risk of hamstring injuries, Gallucci says, one of the most common injuries in athletes. You should stretch before every run, even if you don't plan to go far or are heading out for a light jog. Stretching every time increases mobility , allows for joints to move through their full range of motion , and enables muscles to work more effectively.
Dynamic stretching is better to do before a run than static stretching, Gallucci says. Dynamic stretching uses movement to lengthen and warm up the muscles — such as high kicks, lunges , and jumping jacks — and increase the blood flow. Static stretching is performed as a stretch and hold, and should be done as part of a cool down to help muscles relax.
You should stretch for about five to 10 minutes before running, says Kevin Pennington , manager of athletic training and sports performance at Northwestern Medicine. You should also make sure to do the same stretching exercises on both legs or both sides of your body for consistency and balance.
For example, if you warm up with lunges or leg swings, do the same number on each side.
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