Good Dynamic Stretches Before You Run

It is always a good idea for athletes to do some dynamic stretching before running. This is because starting to run with stiff muscles can lead to problems. Remember that the warm-up itself is not enough to run due to the properties. So, stretching before you run promotes good performance and helps prevent injuries.

The stretching exercises you should do before you run are not the same as you usually do afterwards. Dynamic stretching, especially in the lower body, must be part of this warm-up routine.

Stretches before you run

The best way to stretch to improve range of motion and prevent injuries during workouts is by doing dynamic stretches. According to studies, static stretching does not actually reduce the risk of injury.

Spending 10 to 15 minutes warming up with dynamic stretching before running improves range of motion and relaxes muscles while increasing heart rate, body temperature and blood flow.

Alternating quadriceps and piriformis stretches

This alternating exercise is a dynamic stretch that targets the quadriceps, gluteal muscles and piriformis muscles while activating the entire lower body muscles.

To do this, stand upright and take your left foot to the corresponding buttocks and keep your knee in line with your hips. Grasp the ankle, but do it carefully – you will not stretch the muscles in the front properly if you move the knee forward.

Then go forward with the same foot and lift the opposite foot (the right one). Place the ankle at hip level and take the knee out. Lower your foot to return and repeat. Change sides after several repetitions, before right foot to buttocks and left foot to hip after walking.

Dynamic stretches that open the hips are good before you run

This stretching focuses on the deep external rotators of the hip. Adopt a standing position and bend one knee. Then lift it towards your chest and hold it by hand.

Now, bring the knee outward – about 90 degrees. Use your hand to stabilize and control the movement. Bring your knee back to your chest and support it. Repeat several times, alternating pages.

Toe Touch (Frankenstein Times)

The toe touch exercise, also known as the Frankenstein walk, is a great warm-up exercise before you run. This is because it increases muscular endurance and stretches the hamstrings and calf muscles. It also activates the hip flexors and quadriceps.

Stand with your arms outstretched in front of you (zombie posing). Take a step, stretch one leg straight out in front of you and lift it as high as you can or as far as flexibility allows. Grasp the top of the foot with the opposite hand. Complete the step and repeat with the other leg.

It is important to maintain an upright position throughout this exercise, activating the abdominal muscles and lifting the leg as high as possible.

Dynamic stretches: The worm

This is a dynamic warm-up exercise that targets the entire core muscles and hamstrings. It is quite intense and effective in increasing body temperature and heart rate.

Start in a standing position and bend forward from the hips and place your hands on the floor. “Walk” slowly forward with your hands until you reach an upright plank position – keep your arms and legs straight. Tilt the pelvis slightly and tighten the gluteal muscles to further engage the core muscles.

From this position “walk” with your hands against your feet – keep your legs straight as far as possible for a further stretch in the hamstrings. Return to standing position and repeat.

Dynamic stretches: Arms circles

Finally, here is a dynamic exercise for the upper body so that you can stretch and warm up the chest muscles, deltoid muscles and upper back, all at the same time. To make circles with your arms, stand with your feet shoulder-width apart. Then lift your arms outwards in a cross with your palms down.

From this position, make circles forward and then backward. During this exercise, it is not important to do them quickly, it is mainly to open the back and chest with each movement.

Stretching before you run makes it safer

It is important to calm down after each session of running to gradually restore your normal heart rhythm and the elasticity of the muscles.

This is because the muscles are warm after running, and it is an optimal time to do static stretching. Remember that stopping suddenly and starting to stretch can lead to problems – such as loss of balance.

On the other hand, it is important to remember that in order for it to be effective to stretch after running, it can not be done in a hurry. It is necessary to maintain static stretching for 20 to 30 seconds. Otherwise it will hardly have any effect.

Combine running with other activities

Remember that stretching after you run does not necessarily improve your flexibility. The main purpose is to restore the elasticity of the muscles. Otherwise, the muscles would have been shortened, which would have led to problems with reduced range of motion, cramps and even muscle imbalance.

This is why, in addition to stretching before you run, you need to do your own workout to improve flexibility – such as yoga or pilates. These exercises are quite useful for improving certain parts of the workout that you cannot achieve through running or strength training.