5 Dynamic Pre-Run Stretches

Don’t skip your pre-run stretching!!!

We’ve all been there. You’ve finished work later than planned and you now have less time before your husband / wife / kids / dogs start their demands. Any time you spend warming up will eat into the time you have to run. So…. stick your trainers on and get going??

No.

We know that stretching before and after a run, plus building in some regular strength training and yoga, will prevent a huge proportion of most runners’ injuries. Setting off on your run with muscles that haven’t been prepped can keep you off your feet for far longer than the 5 minutes it would have taken to warm up.

If you don’t believe us, check out this Men’s Journal article.

There are two types of stretches and its important that you pick the right type at the right time.

Static stretching, this is when you get into a stretching position and hold it for up to 60 seconds without moving. Static stretching is great for improving flexibility and targeting specific muscles or areas of improvement – it’s especially helpful for people who spend all day sat at a desk or in a car, whose muscles will contract and tighten throughout the day.

In relation to running; static stretching should be done after exercise, when you’re looking to lengthen muscles and gradually cool down.

Dynamic stretching is where you take your joints through a full range of motion, warming your muscles in the process. For example; bending over to touch your toes and holding that position is a static stretch, whereas bending and straightening your knees whilst staying bent over makes it’s a dynamic stretch.

Dynamic stretching better prepares your body for running. It raises your heart rate which increases blood flow, it also raises your body temperature a begins to get your muscles and nervous systems firing. Dynamic stretching will free up your range of motion as well as addressing any imbalances that your body has.

So now we’re clear on why you need to do some dynamic stretching, which stretches should you be doing?

Walking Lunge

Walking lunges are a great dynamic stretch for runners; they loosen up the key muscles (quads & hip flexors) and also simulate a running motion. They’re easy to do and you can feel the benefit immediately.

1   Start in a normal standing position with your feet together, then take a single stride forward with your right foot.
2   Bend your right knee to roughly 90 degrees and the back knee until it almost touches the floor.
3   Hold for 3 seconds then return to a standing position by pushing backwards with your right leg.

Repeat 5 times with each leg.

Hip Flexor Stretch

If you spend all day behind the wheel of your car, or sitting at a desk, then you‘re likely to have tight hip flexors.

These are the group of muscles at the front of the hip that help you move and flex your leg and knee, when you spend extended periods of time in a single position (particularly seated) you become more likely to stretch and tear these muscles. This stretch helps strengthen these muscles.

1   Start in a lunge position with your front knee aligned over your toes.
2   Keeping your back straight, slowly push your hips forward until you feel a stretch in the upper thigh of your back leg and hip.
3   Raise your arms over your head and hold for a few seconds, and then release.
4   Return to a standing position by pushing backwards with your front leg.

Repeat 5 times with each leg.

Hip Circle

Yep, its exactly what you think it is.

Your hips do a lot of work when you’re running so its important to make sure that the joints and muscles in that area are loosened up.

1   Stand with your hands on your hips and your feet hip-width apart.
2   Rotate your hips in one direction, just like hula-hooping.
3   Make the circles wider and wider until you’re working your full range of motion.

Rotate 10 times in each direction

Around-the-World Lunge

This stretch is a personal favourite as it works lots of muscles and really opens up your range of motion, particularly the hips. Plus, its super-simple.

1   Begin with your right leg stationary and acting as the central point of the exercise.
2   Lunge forwards with your left leg into a standard lunge and hold the position for 3 seconds
3   Push back with your left leg, returning to standing.
4   Now lunge backwards with your left leg until your knee almost touches the floor, again hold for 3 seconds before returning to standing.
5   Next is a side lunge to the left, keeping your right foot planted in the centre. Hold and return to centre.
6   Finally; a curtsy lunge. Bring your left leg behind your right leg as if curtsying, hold and return to standing.

Repeat 5 times on each leg.

Standing Quad Stretch

A nice easy stretch to finish, that again works your hips and quads, getting you ready for your run.

1   Keep your left foot planted and your left leg straight (but not locked).
2   Bend your right knee and grab your right foot.
3   Pull your foot in toward your right bum-cheek.
4   Straighten your back and align your head and shoulders over your hips.
5   Hold for 10 seconds.

Repeat 5 times with each leg.

The above is my personal routine, but there are lots of options when it comes to dynamic stretching. If you’re looking to add to your routine we’d suggest checking out these routines from Runners World and Live Strong