These tools include the most basic exercises to improve both your lower extremity flexibility and strength, as well as your abdominal core strength and stabilization. Dynamic warm ups increase core temperature, muscle temperature, elongates muscles, stimulates the nervous system and helps reduce risk for injury. Dynamic stretching is currently replacing static stretching in the modern athletic warmup 4, p. After all, performing dynamic stretches before runs has helped kastor become a threetime olympian 2000, 2004, 2008 and set several american distance running records. Use this dynamic stretching routine to ready your muscles to run. Runners warm up routine quick and easy 4 minutes dynamic. Follow workouts with static stretching, a series of stretches held for 3045 seconds. I cover this in much more depth in this injury prevention series.
Deeper stretches should be done after exercise while you are still warm and the muscles are more pliable. Static versus dynamic stretching effect on agility performance by patrick troumbley, master of science utah state university, 2010 major professor. Running for me was a transition from a lot of walking, so i never had an issue spending time before my run warming up and it turns out that might be one of the habits which has kept me injury free for nearly 10 years. A dynamic warmup routine for runners should target the hips, quadriceps, hamstrings, gluteals, gastrocsoleus, intrinsic foot musculature, and upper bodytorso. Dynamic stretching is a sequence of sport specific movements in this case, soccer specific movements that prepare your muscles for the task ahead game or training. If you always forget these dynamic stretching exercises, get the illustrated guide to the entire routine free. The opposite to dynamic stretching is static stretching where you hold a still stretch. Static v dynamic stretching for runners run and become.
To start your run the right way, do these six dynamic stretches, curated by elizabeth corkum, aka coach corky, a new york citybased certified run. The following is a complete dynamic stretching guide which addresses a few more muscle groups and some twice in a different form than the runners specific warmup. Stretching daily can help us deal with those pesky issues related to genetics, an old injury, or just plain. With elbows bent to 90 degrees, raise your elbows to shoulder level and move them back so they are in alignment with your body arms should look like a field goal post. Many runners have confessed that they skip the resistance training, dynamic warmup stretches, and crosstraining we recommend, but these exercises are critical for. Stretching after we run can help us deal with postrun stiffness. Dynamic stretching research shows that dynamic stretching stretching with movement is most effective in warmups and that static stretching stretching without movement is best postplay. Static stretching consists of stretching isolated muscles or muscle groups to the point of slight discomfort and hold for 1530 seconds. Get a free pdf of this routine at dynamic warmup exercises are perfect for runners. Static stretches stretching when the position is held for a given amount of time, usually 1530 seconds. Sometimes ill do some stairs at a slow pace if i find myself in an area where i cant jog to warm up for example, if i want to do a body weight circuit in a small space. Static stretching is out and dynamic stretching is in. Dynamic stretching for runners marathon training guides. These drills are done after stretching and prior to the days run each day to neurologically activate large muscle groups, particularly the glutes.
The repetitive motion of moving your body forward requires strength and coordination. Each step you take requires your quads, hamstrings, calves and hips to extend and. The standard warmup is a dynamic stretching and flexibility routine that is done before you run. Stretching for runners rrca running club of frederick. The key to using dynamic warmups for those with arthritis lies in using a smaller range of motion and staying within your abilities. Dynamicthats in motionand static stretching is an essential part of any runners training program, kennihan said. Dynamic flexibility dflx drills sequence dr over the years most of us have heard coaches tell us to hold your stretch for 30 seconds. These additional stretches may be implemented in your warmup. Because all too often, we skip stretching before a run because the stretches we are supposed to do require us to get down on the ground. Stretching cold muscles when you havent been moving is not a good plan. For example, perform a modified squat half way versus a full squat. Activeisolated rope stretching technique for over 10 years, the flexibility program i have used with distance runners is the activeisolated rope stretching technique.
Sportspecific dynamic stretches dynamic stretching for. Alternative dynamic warmup exercises low impact exercises. The mattock dynamic warmup for runners podiumrunner. Experts recommend that runners begin with a little bit 5 minutes or so of jogging or other light aerobic activity before moving into their dynamic stretching routine. The literature tends to indicate that shorter durations of dynamic stretching do not adversely affect performance, and longer durations may actually facilitate performances. Dynamic flexibility has a dual purpose of making you more limber while also activating major muscle groups, she says. Kinetic revolution run strong, injury free running blog start here free 30. Dynamic stretching can prepare your body for a workout by helping to loosen and warm up your muscles. To avoid injury its so important to get in the habit of warming up properly. The mattock dynamic warmup routine this routine requires no equipment and can be done virtually anywhere. By jenny hadfield oct 2, 2014 what runners think the leading causes of injury are. Stretching and strengthening for runners was created to provide you, the runner or triathlete, with the basic tools to stay healthy and injury free throughout your training. Dynamic stretches activate and loosen up all your leg muscles, preparing you for your run. Sometimes ill do some stairs at a slow pace if i find myself in an area where i cant jog to warm up for example, if i.
Ohiohealth sports medicine dynamic stretches for runners. Heres my quick and easy routine to follow before your next run. And yet, running is pretty much that an extended series of hopping from one leg. Dynamic stretches that specifically relate to the range of motion one uses while running can be particularly good for practising and maintaining good form, and stopping the development of muscle imbalance. Dynamic stretching involves performing sportspecific movements that prep the muscles were going to be using during the workout, in a way that mimics what were going to be doing. Stretching before we run can help loosen up our joints so we run more easily. Stretches should form the 4th part of all your running training sessions. Dynamic warmup flexibility core for distance runners. Dynamic stretches are most effective before activity. These types of stretches are designed to be done in a safe and controlled way and involve active movements with no long holding time. Specific stretching and use of a roller for self massage, as shown in the stretching and self. Other studies show that at least dynamic stretching does.
Dynamic stretching static dynamic backward lunge with pop upbody stays in one position 3045 second hold usually targets one muscle group best for after exercise during cool down example. Heres how to get started with the polar running program its personal, its adaptive and its free. Dynamic warmup stretches stretches to do before every run. It can reduce performance and increase injury risk, while presenting few benefits to runners. Longtime strength running readers know that im wary of static stretching. Dynamic stretching is going to become your new favorite thing as you find yourself running better and staying injury free.
Light stretching will loosen your muscles and help you cool down. Dynamic warmup after completing the active isolated rope stretching routine, i recommend that athletes complete a series of dynamic warmup exercises. The standard warmup routine demonstrated here is a great way for runners. This series of light strength exercises and mobility drills help prepare your body to work harder. Regular stretching, utilizing a variety of flexibility training techniques, including dynamic, rangeofmotion movements, is. Runners guide to stretching devised by jane wake this is a guide to stretching prepared by jane wake, a top fitness professional. All of these moves can be done right before you hit the road or trail. Lighter stretches or stretching movements, without bouncing, should be incorporated as part of your warm up before each run. Introduction to stretching for runners by mdi coach sarah black one of the key things you have to do to avoid injury as you run, jog, or any type of exercise is to stretch. These five dynamic warm ups for runners will warm your body up for running, reduce the risk of injury, and improve your athletic performance. This program is considered by many experts to be the premier stretching technique for elite athletes to improve flexibility and range of motion. See more ideas about warm up stretches, running workouts and dynamic stretching. What i love about this routine is that it takes about 8 minutes once you learn the order of exercises. Warm up workout cool down stretch refuel and rehydrate 2.
You can sign up here to download a free photo guide to the routine instead of. Perform the following exercises see reverse over a distance of 20 yards. Whether youre jogging on trails or on the road or trotting along on the treadmill, running is physically demanding on your body. All of these stretches can be done standing on or alongside the trail. Dynamic stretches should be performed with slow controlled movements through your full range of motion. We would like to show you a description here but the site wont allow us. The use of stretching exercises has become a key part of athletic training for endurance runners because of athletes perceptions that it prevents injury and may enhance running performance 167. Dynamic stretching has beneficial effects on range of motion and form, not just in running but in normal daily activities. Nicole davis, dpt do runners need to stretch at all. Stretching after you run or jog will help remove the lactate acid from your muscles. Recently research has indicated that long hold static stretching may inhibit the muscles stretch receptors.
Health, physical education and recreation the purpose of this study was to compare effects of. Nb stretches are best done after your workout and cool down i. For runners, dynamic stretching thus improves mobility of areas such as the hips, ankles, and knees while also warming up the muscles for the repetitive motion of running. A guide to the 11 best dynamic stretches for runners. Each of your stretches should be held for around 30 seconds.
They are static stretches, in other words you get into position then stay still for 30 seconds, holding the stretch and breathing. This stretch is most effective after warming up or dynamic stretching active static stretch. Mindful stretching university of california, berkeley. Unlike static stretching, dynamic movements arent tedious, 30second stretches working one muscle at a time. Jane works with actionaid to enhance your running experience however we cannot be held responsible for any injuries you may have. The net result of dynamic warmup is a body with a shortterm, functional increase in muscle length without the strength inhibition characteristic of static stretching. Certain kinds of stretches can be performed anytime of day to help alleviate tight spots caused by a workout, poor posture, sitting at your desk or everyday activities. Pdf acute effect of dynamic stretching on endurance. Dynamic stretching efficiently prepares your body for exercise by loosening up your muscles and increasing your heart rate. Static stretching at the end of your run can bring your heart down, cut your risk of injury and lessen muscle soreness. Warmup with light cardio for 510 minutes to get your muscles warm before stretching.