Running & Stretching
There has been a lot of back and forth for many years as to whether static stretching before or after running has the greatest benefit. The most recent evidence supports a dynamic activity-specific warm-up before running and static stretching afterwards.
Dynamic Warm-Up: Focused on movements throughout a range of motion that are specific to your activity. The aim is to prepare the body for exercise by increasing heart rate, blood flow and respiration rate while preparing the body for the movement demands of the sport. Dynamic warm-ups have also been shown to increase oxygen delivery and improve muscular strength and rate of contraction to enhance performance.
- Examples include: Arm swings, walking lunges, walking knee lift progressing to high knees, heel to toe walking, straight leg march, leg swings and butt kicks.
- As you progress through each set or given distance, increase your speed and your range of motion.
- 10-20 minutes
Static Stretching Cool-Down: Bringing a specific muscle or muscle group to an end range position and maintaining that position for a prolonged period of time. Static stretching has been shown to increase range of motion and muscular elongation and provides the most benefit when performed 5-10 minutes following exercise when the muscles are still warm.
- Examples include: Hamstring, calf, quads, hip flexor, glute, piriformis, groin, and tricep stretching.
- Hold the stretch for a minimum of 30 seconds, 3-4 times, for the greatest effect.
