Answers to common questions about how long you should stretch when running.
Hello friends! I hope you are well and enjoying your day today.
In today’s post, I wanted to ask some frequently asked questions, especially since it’s a new year and many of my friends are getting back into their running routines or starting new ones. “How much stretching should I do before running?”
Here’s the thing about stretching: Science and opinion are mixed.. You don’t need to stretch, but for many people, stretching warms up the body (prepares muscles for exercise, increases heart rate and tissue temperature), reduces the chance of injury, and improves mental health. I found it helpful to participate in the game.
How much should I stretch for running
When it comes to stretching for running, the recommended duration varies depending on whether you’re doing dynamic or static stretching. Dynamic stretches are usually best done before a run or any type of workout, while static stretches are more effective after a run.
Dynamic stretch time:
Foam rolling plus 5 to 10 minutes of dynamic stretching before a run is usually sufficient. This type of stretching involves moving your muscles and joints through a full range of motion, warming your body, increasing your heart rate, and increasing blood flow to your muscles. Prepare your muscles for upcoming strenuous activities and reduce your risk of injury.
I really like dynamic stretching. This is because you can train through a full range of motion. It stretches tight or underused muscles, which helps change your movement patterns. It makes me feel good and energized before any kind of workout.
Static stretching time:
After a run, we usually recommend 5-10 minutes of static stretching in addition to foam rolling. This involves holding the stretch for 20 to 30 seconds for each muscle group. Static stretching helps relax your muscles, increase flexibility, and reduce muscle stiffness after exercise. It cools the body, lowers the heart rate, and promotes muscle recovery.
Difference between dynamic and static stretching:
Dynamic stretches are performed actively with movements such as leg swings or walking lunges that mimic the motion of running. Designed to increase body temperature, improve range of motion, and increase blood flow.
dynamic stretching
Here are some of my favorite dynamic stretches before a run.
leg swing
Benefits: Improves range of motion and warms up your hip flexors.
procedure:
Stand on one leg and swing the other leg back and forth.
Control your movements and keep them stable.
Switch sides after 10-15 swings.
walking lunge
Benefits: Works multiple muscle groups and increases blood flow.
procedure:
Step your left leg forward and lower your body into a lunge.
Push up and repeat with your right leg.
Repeat 10-12 times on each leg.
arm circle
Effect: Relaxes shoulder muscles and increases the range of motion of the upper body.
procedure:
Stretch your arms out to your sides.
Make a small circle and gradually increase its size.
Run for 20-30 seconds, then switch directions.
Hamstring stretch while standing
Effect: Stretch your hamstrings!
procedure:
Stand with your feet shoulder-width apart. Move the hinge forward with your left hand and tap it toward your right shin or ankle. Stand and repeat on the other side. Repeat alternately for 20-30 seconds.
static stretching
Static stretching, on the other hand, involves holding your posture without moving. It stretches the muscles and returns the body to a resting state, which helps relieve tension and prevent pain.
calf stretch
Benefits: Stretches your calf muscles and aids in post-run recovery.
procedure:
Stand facing a wall and place your hands on the wall.
Keeping your left leg straight, lean back and bend your right knee.
Hold for 20-30 seconds, then switch sides.
Quadriceps stretch:
Benefits: Helps stretch the front thighs that are tight after running.
procedure:
Start standing. Bend one leg and extend the toes of that side back. Lower your knees, tuck your hips under you, and hold on to a wall or countertop for balance. Hold for 20-30 seconds, then switch sides.
hamstring stretch
Benefits: Helps stretch the back of your thighs, increasing flexibility.
procedure:
Sit on the ground, extend your left leg, and reach towards your ankle or toes.
Hold for 20-30 seconds, then switch sides.
hip flexor stretch
Benefits: Opens hip flexors that are tight after running.
procedure:
Raise your left knee and put your right foot in front of you at a 90 degree angle.
Slowly push your hips forward.
Hold for 20-30 seconds, then switch sides.
So tell me, friend, how often do you stretch??
Do you have any tips for runners looking to get back into the game?
Shit
Gina
Check out Tips to Run Faster and 10 Core Muscle Stretches for more information.
