Pull your foot in toward your right buttock and hold it there for a count of 10. Pre and Post long run stretching.. half marathon training! It’s easy to slack off and head straight to your car or the smoothie shop, but skipping stretching can have major repercussions. Type of stretch: Dynamic Static stretching, on the other hand, is the reach-and-hold style of stretching that’s familiar to most of us. We also stay within safe ranges of motion, never pushing through the pain.” From Olympic swimmers to professional basketball players, plenty of athletes credit similar forms of resistance stretching for their peak performance. Make the circles wider and wider until you're working your full range of motion. Start slowly for about 20 seconds, then move at a brisk pace for 20 more. "I like to work every plane of motion," Schultz says. Open up your hip flexors and quadriceps with a dynamic version of this classic stretch. Stay here for a few seconds before rising up and take another big step forward on your left leg to get the stretch on your left side. Not only does this improve your flexibility, but it also mobilizes your legs pre-run. Gently push your knees down with your hands or elbows, and lean forward. I would like to receive weekly fitness articles and inspiration from Aaptiv Magazine. Alternate by bringing the opposite foot to its ball while lowering the starting foot. Keep the leg closest to the wall stationary while slowly swinging the opposite leg forward and back. You can also do the stretch on one foot at a time. Because your muscles are already warmed up, they can tolerate better stretching which will lead to longer lasting results. Rise up on your toes, and then slowly lower your heels so that they come below the stair and you feel a stretch through your calf muscle. Do not bounce into your stretch, as it is likely to tear muscle fibers. Take a second to untie your shoes — it’ll give your feet a chance to breathe, and it will take away the temptation to start running again or skip this part of the cool down altogether. Dynamic Stretches for Runners Hold for 15 to 30 seconds and switch sides. The ideal warm-up before a 5K, 10K or a half marathon is to complete a short jog, then add in 3–4 of these dynamic stretches before running (2–3 sets) before adding a few strides and jumping on the start line. It’s important that they get a good post-run stretch. Here are eight stretches to do before running that hit your quads, hamstrings, glutes, hip flexors, abs, back and calves. Hold onto a stair rail for balance, if necessary. Keep reading for some key moving stretches for runners, as well as other dynamic and static essentials. Make sure you don't bounce during the stretch. Hold for 30 seconds before switching sides. Type of stretch: Dynamic The piriformis is another muscle not commonly spoken of. 6. note: meaning they’re not static]. Slowly lower your leg, and repeat this stretch with your opposite leg and opposite hand. Use of this web site constitutes acceptance of the LIVESTRONG.COM Taking just 10 minutes after a run to do static stretching can enhance your range of motion and help improve flexibility, two things that are sure to improve your run. Hip circles are one of the most common pre-workout stretches and an excellent way of stretching before running. 5 dynamic stretches before running Keep your torso upright and your head and shoulders aligned over your hips. A classic stretch, this move targets the front of your thigh — your quadriceps. Start in a lunge with your front knee at 90 degrees. Find out how a streak can change you—join us for the winter Runner’s World Run Streak! While stretching before a run warms up your body and prevents tension mid-workout, stretching afterward can improve flexibility and prevent stiffness (because we all loathe stiff legs). Try to complete 1–3 sets on each leg … Thread hands behind your left thigh and gently pull your left thigh toward your torso. In the winter months it’s important to keep your body moving to prevent you from getting cold. “Then push your back leg even further out behind you so that your legs are quite far apart. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Hold for a few seconds, and then lean to the left. These are my 5 essential stretches before I go out running. All you have to do is sit on the floor with your back straight up and your legs straight out. You can repeat this process of relax, breath and stretch further several times. To stretch it out, start by lying on your back with your legs bent. 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. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Repeat by alternating both sides, going from toe to heel. It’s easy to add movement to, making it suitable for your warm up (by way of walking or alternating lunges) or cool down (by holding in place). Untie Your Shoes To Start Your Post Run Stretches. Aaptiv delivers the highest quality fitness and health information from personal trainers and industry experts. Keeping your abdominals tight, lean to the right, bending at the waist. Give them some pre-run love by doing a simple, dynamic calf raise. These post-run stretches should be held in place and done within your body’s limits (though you may be tempted to take it further). To hit your inner thighs, step away from the wall and hold your arms out. Every time your foot leaves the ground during a run, your calf muscles contract to make that happen. There are two great ways to stretch your IT band. If you sit at a desk all day, you probably have tight hip flexors, since they're constantly in a state of flexion. It gets me mentally ready and loosens me up so that I don’t get injured. Place your right ankle on top of your left knee and your hands under your left thigh. Leaf Group Ltd. Subscribe now for a weekly dose of inspiration and education. There are many benefits to stretching before running: it prepares your body for the workout to come and increases joint flexibility. This is especially true for, . Repeat this lunge pattern five times, and then switch sides, lunging with your left leg this time. If the stretch feels too easy, lean forward more as if to touch your nose to the ground. You should feel a light stretch in your inner thighs. Keep in mind this is for ALL adults, so those with a “desk job” likely sit even longer. 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