4 easy stretching exercise before running #1 Hip Circles for runners. This belief is played out every day as runners strike stretching poses to “loosen up” before a run—ostensibly to feel good, run faster and prevent muscle strain. The key is to know when the best time is to stretch, and is best suited for you pre and post workout. A good warm-up should consist of up to 10 minutes of light aerobic exercise, such as a brisk walk or gentle jog. This good old stretch might look too simple but it is quite useful for runners as it opens up the joint muscles to help prevent injuries from running. After a run the effects of multiple impacts can result in things being a bit compressed and various muscle contractions are also engaged. For instance, a Wichita University study showed that participants who completed a series of dynamic stretches before vertical jumping showed significant increases in performance compared to static stretching, or no stretching at all (). That’s why stretching is key to loosening up muscles before and after running. Discussion. Since static stretching, which involves standing or sitting in place while holding a stretched position, has been shown to have a detrimental affect on running performance, traditional stretching routines should be largely avoided by runners prior to workouts. It’s common knowledge that we need to complete stretches before running to prepare the body for what’s to come. A static stretch takes your muscle to its longest length and holds it there for an extended time, usually about 15 to 60 seconds. Photo: Stocksy/GIC Before running . Type of stretch: Static What it targets: Hip flexors When to do it: Cooldown. You should always relax into your static stretch … These 7 simple dynamic warm up exercises are an easy way to start your run. Hello fellow runners, (obligatory sorry for formatting on phone) Long time distance runner here. 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). At least, if you do it well and not with cold muscles. You can also try some high knees, skips, and lunges. After warming up and performing dynamic stretches, you can add static stretches. It can also increase your performance. A dynamic warmup for running is a great way to help your muscles prepare for a run. There is a lot of talk about stretching before a run. The incidence of injuries to runners remains high-about 50 percent each year according to most studies. Five Pre-Run Stretches Before you hit the pavement running, take the time to warm up with these five dynamic stretching exercises. A loose runner is a happy runner. Translation: Save long stretches for a post-sweat cool-down and power up on dynamic stretches pre-run. Performing stretching exercises after a run will help you cool down gradually and improve your flexibility. The first routine we’re going to go through is made up of dynamic pre-run stretches. Running is an activity that requires warm-up preparation as it gives your body the chance to prime itself for the run to come. But before you hit the road, devote a few minutes for stretching to ready your body for the upcoming workout … Gerald Smith investigates how to use dynamic stretches for runners and after running stretches.. Finding time to train can often be difficult. At Pivotal Motion we’ve compiled a list of our favourite pre-run stretches that will help your body get prepared for exercise. Aim for 2-3 sets of 15 hip hitches on each leg, to activate your glutes before you run. Complete them inside before leaving the house or outside in your driveway. The Good Body Last updated: May 22, 2019 Fitness, Yoga and Meditation 1 Comment 11,574 Views Yoga and running are great teammates. Post-run Stretching. Hold the pose for 30 seconds to one minute then slowly release back to standing position. Any stretching you do to warm up before working out should be dynamic. These tips will help you as you start to get into running and help you to warm up prior to a a run, and stretch and cool down afterwards. Hip circles: Before you hit the ground running, do Warner’s favorite pre-run stretch. Groin Stretches. But tight muscles cause knee problems too. Here are the best stretches to ensure you and your body stay safe both before and after your workout. Aim to stretch … When to Stretch. Try some groin stretches for increased running elasticity and actually feel the difference for yourself. This is where dynamic stretching … Get advice from a GP or health professional before trying it, especially if: you have any concerns about your health; you are not sure if the exercises are suitable; you have any pre-existing health problems or injuries, or any current symptoms; Stop the exercise immediately and get medical help if …