5 Best Pre & Post Run Stretches
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The Importance of Pre Run Stretching Before a Run
Have you ever went on a run without performing a pre run stretch? If you have, you are most likely familiar with the quick feeling of heavy muscles, and you’ve had to stop and stretch it out before continuing on. This heavy and cramped muscle feeling is a result of not preparing the muscles for movement. When we don’t perform pre run stretches, our muscles are cold going into activity and are not primed for movement. This not only impacts our performance but also increases our risk of injury!
The most important thing you can do before a run of any duration or speed is to perform a pre run stretch. More specifically, your pre run stretch should consist of dynamic movements performed for 30 seconds or more that take a group of muscles through their range of motion. This will increase blood flow to the target muscles and prepare them for movement. Pre run stretching will give the body the best advantage possible to perform at its best and maintain healthy joints and muscles.
Why Performing a Pre Run Stretches (Dynamic Stretching)
To start, we can choose between performing static stretches before a run, or dynamic stretches. Static stretches are stretches that remain still, there is no movement at the joint and the body remains in a fixed position. Dynamic stretching is the opposite. These stretches feature movement around a joint, often taking a group of muscles through their range of motion. There is so much research that has shown that there is a superior form of stretching prior to running, and this is dynamic stretching.
Pre run dynamic stretching has many benefits, these benefits include,
Activates and primes the muscles and joints for movement
Improved neuromuscular awareness
Improved range of motion
Increased strength and power
Increased blood flow
Reduced risk of injury
Performing pre run dynamic stretches will also help to increase the synovial fluid in the joints. This fluid is what lubricates our joints, and is often reduced when we have been sitting for long periods of time. Pre run dynamic stretches can help to increase the fluid in the joints, thus priming them for movement and supporting the overall health of the joints! We do not get this increase in fluid with static stretching, because the joint is not being manipulated and is remaining fixed. This is another major reason why pre run dynamic stretching is best for the body.
Why Is It Important to Post Run Stretch
Post run stretching is just as important as pre run stretching. Many people tend to neglect the post run stretch because they are tired. However, post run stretching is a great opportunity to check in with the body and see how it is feeling after movement. Post run stretching can also help to reduce the symptoms of delayed onset muscle soreness, (DOMS) and reduce tightness and tension in the muscles.
Post run stretches should consist of a variety of static stretches that primary target the legs, but also stretch the core, back and arms. So next time you return from a run, remember that post run stretching can help to promote recovery and improve your performance!
Pre Run Warm up Stretches
Pre run warm up stretches should be a group of dynamic movements. If you are unfamiliar with dynamic stretching, check out our article on dynamic stretching which features a video with 22 dynamic warm up stretches! Try different combinations of dynamic stretches to see which ones you enjoy the most. It can be helpful to identify the ones that you enjoy the most, or have the most benefit for you and stick with them to create a pre run routine.
5 Pre Run Stretches
There are so many pre run stretches that you can try, you really can’t go wrong. Five pre run stretches that you can try include,
5 Post Run Stretches
If you are stuck deciding what post run stretches you should be doing, try starting out with these five post run stretches below. These static stretches will target the major muscle groups in the legs, while also stretching the back and the arms in Childs Pose.
