Dynamic stretching is not your average type of stretch! It allows your joints and muscles to move through their full range of motion compared to static stretching where you’re lengthening the muscle in one position for a period of time, about 30 to 60 seconds.
Dynamic stretching gets the blood flowing and oxygen pumping throughout the body. Performing some dynamic stretches before engaging in a run ensures a good warm-up for your muscles and reduces the risk of injury. Dynamic stretching should take 5-15 minutes with performing 10-15 repetitions with each stretch.
Dynamic stretching is not just a great warm-up for your muscles but also has a positive impact on sprinting performance. Dynamic stretching has been shown to improve sprinting time by improving coordination and length of the muscle, reducing energy cost. Dynamic stretching has many benefits and should be used as a warm-up with other activities/sports and not just only with running.
Here are five easy exercises to perform before your next run!
- Butt Kicks
Begin by standing with your feet about shoulder-width apart. Slowly start to bring your heel to your buttock. Bring your foot back down and repeat with your other leg. Continue to repeat this motion alternating legs.
- High Knees
Begin by standing with your feet about shoulder-width apart. Slowly bring your knee up to chest height. Back to start and repeat with your other leg. Continue to repeat this motion alternating legs.
- Side Lunge
Begin with your feet about shoulder-width apart. Take a step to the side while bending your knee. Slowly bring your leg back to starting and repeat with the other leg.
- Straight-Leg Forward Kicks
Begin with your feet shoulder-width apart. Slowly begin to raise one leg out in front of your body to about hip height. Let your leg come back to starting and repeat with the other leg.
- World’s Greatest Stretch
Begin in a lunge position with one leg forward and the foot flat. The front knee should be bent and at 90 degrees. The back leg should be straight out behind you. Place both hands on the on the inside of the front foot. Bring your arm that is furthest away from your leg and rotate your arm to the sky. Slowly bring your arm back to starting. While in this position sit back to your heels with the leg straight out. Repeat 10 times then switch legs.
Try these dynamic stretches before your next run. Get the blood flowing and your muscles warmed up for a great run!
Reference
- Alipasali F, Papadopoulou SD, Gissis I, et al. The Effect of Static and Dynamic Stretching
Exercises on Sprint Ability of Recreational Male Volleyball Players. Int J Environ Res Public
Health. 2019;16(16):2835. Published 2019 Aug 8. doi:10.3390/ijerph16162835 - Iwata M, Yamamoto A, Matsuo S, et al. Dynamic Stretching Has Sustained Effects on Range of
Motion and Passive Stiffness of the Hamstring Muscles. J Sports Sci Med. 2019;18(1):13-20.
Published 2019 Feb 11.
