Dynamic Stretches Runners Will Love
According to YouGov, the number 1 New Year’s Resolution for 2021 is to do more exercise. It was the same in 2020. It’s great that more and more people want to burn fat, build muscle and generally get fitter.
Most people take up running. Running is free, you can do it anywhere and it burns more calories than any other mainstream exercise – no wonder it’s popular! Running also reduces your risk of long-term illnesses including heart disease, Type-2 diabetes and stroke.
Traditionally, January sees a peak in running sessions for those training for the oncoming marathon season.
With more people running, there is an increased chance of injury, especially if you haven’t run before or in a long time. Running is a high intensity sport so dynamic stretches are a must as they help runners look after their bodies.
This is why Back On Track Injury Clinic has put together some dynamic stretches for runners that can do at home as they warm up for a long run or a quick 5K.
Focusing on the hamstrings, glutes and hips, these running dynamic stretches will help improve performance, and keep your muscles prepared and flexible.
What are Dynamic Stretches?
Dynamic stretches incorporate multiple movements and target multiple muscle groups. They are active movements where joints and muscles go through a full range of motion. Dynamic stretches for runners can include lunges and twists.
Why should runners make dynamic stretches part of their warm up?
Dynamic stretching aims to mimic the movements that take place during a run. They warm up your muscles and get your body ready to work. This is particularly important for anyone about to start some cardiovascular exercise like running.
Dynamic stretches help prevent running injuries by priming your muscles for exercise.
Unlike static stretches, which extend muscles, dynamic stretches don’t need to be held for a period of time. However, we recommend you do each stretch 5-10 times.
What muscle groups do dynamic stretches for runners target?
The two stretches shown in this blog post target the hamstring (back of the thigh), calf muscles, glutes and hip flexor muscles.
Runners must prime these muscles before exercising to prevent unnecessary injury.
We think every runner should make these dynamic stretches part of their warm-up.
Dynamic Stretch 1 – Glute, Hip Flexor, Hamstring, Calf Combo
To pull off our first dynamic stretch, do the following steps:
Step forward, back straight and hug one of your knees, pulling it as close to your chest as comfortably possible
Drop down into a forward lunge
Raise your hands above your head
Keeping your back knee on the ground, swing your hips backwards as you drop your hands like a pendulum. Your front leg should now be straight, toes and heel on the floor
Repeat steps 3 and 4
Return to an upright position and repeat the dynamic stretch with your other knee
Dynamic Stretch 2
To pull off our second dynamic stretch, do the following steps:
Take a tiny step forward
Keep your back foot flat to the ground, weight into your heel
With your forward foot, raise your toes and keep your heel on the ground
Keeping your back straight and your head facing forward, bend down and swing your arms past your toes as if you’re sweeping the floor
Step out
Repeat the dynamic stretch with your other foot leading
Other Dynamic Stretches for Runners
Other dynamic stretches that runners will love are:
Large arm circles (perfect to warm up your upper body in winter)
Leg pendulums
Lunges
Squats
Should I use dynamic stretches for my cool down?
You don’t need to use dynamic stretches to cool down. To cool down, runners can go for a small walk or do some static stretches.
If you want to stretch, make sure you activate your entire leg. Some great stretches include a hip flexor stretch, lower back stretch and a thigh stretch. The NHS has a series of great cool down stretches for after a run.
Find the right type of dynamic stretching for your running activity
Every runner has a different objective. Some are going to run a marathon, others are doing a Couch to 5K plan. Whatever your objective, you can find the right type of dynamic stretches for you.
Back On Track Injury Clinic can incorporate a series of functional exercises and dynamic stretches into your running training programme. We help you prevent injuries and improve your performance through warm up exercises.
You can book a quick consultation with us today.