STRETCHING - [NO LIMITS] ATHLETICS CLUB

Stretching in running is an essential practice that helps improve flexibility, prevent injuries, and promote muscle recovery. It is typically divided into two types: static and dynamic stretching. Static stretching involves holding a position for 30-60 seconds to lengthen and relax muscles, and it is most helpful post-run. Dynamic stretching, on the other hand, involves moving the muscles and joints through a full range of motion and is recommended before running to prepare the body for activity.

Some common stretches for runners include hamstring stretches, glute stretches, groin stretches, calf stretches, and quad stretches. Stretching after a run helps promote blood flow to the muscles, boosts muscle repair and recovery, and improves flexibility, reducing the risk of muscle strains and over-use injuries. It is recommended to engage in dynamic stretching before running and static stretching after running to maximize the benefits and reduce the risk of injury.

TYPES OF STRETCHING

Static Stretching: Involves holding a stretch position for 30 seconds to two minutes. It's great for increasing flexibility and relieving muscle tension. Ideal for post-run.
Dynamic Stretching: Includes active movements like walking lunges or leg swings. This type enhances blood flow, activates muscles, and is best done before running.
Foam Rolling: A self-massage technique using a foam roller to relieve muscle tightness. It boosts circulation and is excellent for post-run recovery.

BENEFITS FOR RUNNERS

Increases Flexibility: Making movements easier and reducing injury risks.
Promotes Proper Form: By preventing muscle imbalances and tightness.
Enhances Performance: Improves muscle activation and reduces resistance in muscles and joints, leading to powerful strides and better efficiency.

INCORPORATING STRETCHING

Include the right type of stretch at each phase of your workout: dynamic before running and static or foam rolling after running.

In summary, stretching is an essential component for runners, enhancing flexibility, preventing injuries, and improving overall performance. It's crucial to include different types of stretches at appropriate times in your running routine to maximize benefits and maintain optimal running health.

STRETCHING FAQs

WHAT ARE THE BENEFITS OF STRETCHING BEFORE RUNNING?

Stretching before running offers several benefits for runners, including:

Improved Flexibility: Regular stretching helps improve flexibility, which is the range of motion for joints, determined by how muscles, ligaments, and tendons move.
Muscle Preparation: Stretching before a run helps prepare the muscles to engage and flex, reducing the risk of muscle soreness and the chance of injury.
Reduced Muscle Soreness: Stretching before a run can help reduce muscle soreness, making the run more comfortable and enjoyable.
Emotional Stress Reduction: Stretching has benefits for both the body and mind, including reduced emotional stress.
Improved Posture: Stretching can help improve posture, which is important for maintaining proper running form and reducing the risk of injury.
Promotion of Blood Flow: Stretching before a run helps promote blood flow to the muscles, which can improve muscle repair and recovery by helping remove lactic acid and waste products.
Reduced Risk of Muscle Strain: Stretching before a run can reduce the risk of muscle strain injuries and improve running performance.

While static stretching can have a place in a runner's general routine, warming up with dynamic movements before running is more beneficial when it comes to performance and injury prevention. Therefore, dynamic stretching is recommended to prepare the body for the activity ahead, as it reduces the risk of muscle strain injuries and has been shown to improve running PERFORMANCE.

WHAT ARE SOME STATIC STRETCHES THAT ARE BENEFICIAL FOR RUNNERS?

Some static stretches that are beneficial for runners include:

Standing Quad Stretch: Stand with your feet at shoulder width apart. Bend your right knee behind you and bring your right heel toward your glutes. Grab your right ankle with your right hand and gently pull your heel closer to your glutes. Hold the stretch for 30-60 seconds and then switch to the other leg.
Calf Stretch: Stand facing a wall with your hands on the wall at about eye level. Put your right foot behind your left foot. Keep your right heel on the floor and bend your right knee. Hold the stretch for 30-60 seconds and then switch to the other leg.
Hamstring Stretch: Sit on the ground with both legs extended in front of you. Bend your left leg and place the sole of your left foot against your right inner thigh. Reach for your right foot and hold the stretch for 30-60 seconds. Then switch to the other leg.
Runner’s Lunge (hip flexors): From a standing position, step your right foot back into a lunge. Lower your right knee to the ground and place the top of your right foot on the ground. Keep your left knee directly over your left ankle. Hold the stretch for 30-60 seconds and then switch to the other leg.
Reclined Figure-Four Stretch (gluteus medius): Lie on your back with your knees bent and your feet flat on the floor. Cross your right ankle over your left knee. Reach your hands around your left thigh and pull it towards your chest. Hold the stretch for 30-60 seconds and then switch to the other leg.

It's important to hold each stretch for 30-60 seconds to reap optimal benefits and to relax your muscles while holding the stretch. It's also recommended to perform static stretches at the very end of running workouts to help cool down, improve flexibility, and decrease muscle soreness.

HOW LONG SHOULD RUNNERS HOLD EACH STATIC STRETCH?

According to the search results, runners should hold each static stretch for 30-60 seconds to reap optimal benefits. For example, after a run, runners should hold each stretch for up to 30 seconds and repeat once or twice on each leg. Similarly, REI Outdoor School instructor Julia Zuniga recommends holding each stretch for 30-60 seconds and repeating three times. Marathon Handbook suggests holding each stretch between 45-60 seconds to reap optimal benefits. Healthline recommends holding each static stretch for a set duration, such as 30-60 seconds. Finally, Stretch Zone recommends holding each static stretch for a set duration, such as 30 seconds. It's important to relax the muscles while holding the stretch and to avoid bouncing or forcing the stretch, which can lead to injury.

WHAT ARE SOME DYNAMIC STRETCHES THAT ARE BENEFICIAL FOR RUNNERS?

Dynamic stretches are essential for preparing your body for running and improving flexibility and range of motion. Here are some dynamic stretches that are beneficial for runners:

Arm Circles: Stand with your feet shoulder-width apart and raise your arms in front of you. Slowly circle your arms forward, then reverse direction and repeat. This exercise helps to warm up and mobilize the shoulder joints.
Cross-overs: Stand with your feet shoulder-width apart and raise your arms in front of you. Bring one arm across the chest, reaching for the opposite shoulder. Repeat with the other arm, which should now be across the chest. This exercise helps to stretch and strengthen the shoulders and upper back muscles.
Leg Swings: Stand with your feet shoulder-width apart and raise one leg in front of you. Swing the leg back and forth, keeping the other leg stationary. This exercise helps to warm up and mobilize the hip flexors and glutes.
Knee Hugs: Stand with your feet shoulder-width apart and raise one knee towards your chest. Hold the knee with your hands and gently pull it towards your chest, then lower it back down. Repeat with the other knee. This exercise helps to stretch and strengthen the quadriceps and hamstrings.
Hurdles Front and Back: Stand with your feet shoulder-width apart and place one foot behind the other. Bend at the waist and reach for the front foot, then return to the starting position and repeat with the other foot. This exercise helps to stretch and strengthen the hips and core muscles.
Table Tops: Stand with your feet shoulder-width apart and raise one arm overhead, reaching for the sky. Bend at the waist and touch the opposite hand to the opposite shoulder, then return to the starting position and repeat with the other hand. This exercise helps to stretch and strengthen the shoulders and upper back muscles.
Skipping: Skipping is a great dynamic stretch for the calves, glutes, and shoulders. Swing your arms as you skip to warm up your shoulders. Pick a point about 15 yards away and skip down and back.

Performing these dynamic stretches before running can help reduce stiffness, improve flexibility, and prepare your body for the demands of running.

TYPES OF STRETCHING

BENEFITS FOR RUNNERS

INCORPORATING STRETCHING

STRETCHING FAQs

ADDITIONAL REFERENCES & RESOURCES