Running is one of the most popular exercises in the world. Many of us, fitness enthusiasts, athletes, armed forces personnel, and others use running as our main exercise.
While running, many of us constantly do a lot of mistakes, and therefore get into trouble, like getting injured or less performance during workout sessions.
Most common mistake has been the lack of knowledge about proper warm up exercises. Good stretching routine, or warmup exercises is the element missing.
If you frequently feel stiff, slow or injure yourself during runs, your warmup exercises might be the most likely reason.
In this blog, let’s discover more about;
- Correct ways of stretching before running
- The collection of best dynamic stretches to add in your routine
- Things to avoid before a run
- Simple 3-5 minutes warmup routine
- Recovery tip after running
Let’s go!
Why Stretching is rated highly for anyone who Runs regularly?
Running is an exercise that is considered as highly active state for your body. But, when you aren’t running, your body is in a resting state.
To ease this transition proper warm up or stretching is important. Let’s understand how proper warming up helps;
- Improves blood flow in the muscles.
- Enhances joint mobility.
- Activate all muscles groups that engage in running.
- Boost your performance and speed.
- Minimises the risk of injury.
Running without warming-up is like riding a bike without proper lubing the chain. While it might work for you, but it will erode the chain’s present condition, or might even break.
Read More: How to Workout in Summer: Genuine Tips for Maximum Results
Type of Stretching: Static and Dynamic
Stretching are of two types: Static and Dynamic. Majority of people do static stretching.
Static stretching is those in which a person holds a stretch for few seconds (20-30s generally). Some examples of static stretching are toe touch, sitting hamstring stretches, etc.
Static stretching reduces muscle power and strength, hamper performance and always put you under the risk of injury.
Disclaimer: While static stretching doesn’t directly inflict injuries, but it doesn’t warm up your body properly thereby increasing probability of getting injured.
On the contrary, dynamic stretching are controlled movements that is performed with full range of motion using your muscles and joints.
Leg swings, lunges, high knees, are good examples of dynamic stretching.
By performing a set of 4-5 dynamic stretches, you allow your body for running. It will activate muscles, improve flexibility and prevent injuries.
However, if you still want to do your static stretching, make sure to do them after finishing your runs.
List of Highly effective Dynamic Stretches
Let’s now get into the most important section of this blog, and know about dynamic stretches that you can include in your routine;
Leg Swings (Front and Back, Side-to-side)
Leg swings are one of most effective and easy dynamic stretching motion.
Muscles targeted: Hip flexors and hamstrings
How to perform
- Stand upright and take support
- Now raise your one leg ahead of your body till it can go easily without breaking sweat, while standing straight on other leg
- Once you reach your front raise limit, move your leg backwards and go as far as you can go.
- This completes your one leg swing.
- Similarly, do same motion side-to-side.
Benefits of Leg Swings
It improves your hip mobility and makes your strides lighter and smoother.
High Knees
Targeted Muscles: Core, hip flexors and Quads
How to perform High Knees
- Try to run in a place
- Try to bring your knees as high as possible, but don’t go beyond 90 degrees.
- Swing your arms continuously with alternative legs.
Benefits of High Knees
It is one of the best exercises to increase heart rate, and activates muscles used in running.
Butt Kicks
Targeted muscles: Hamstrings
How to perform
- Run in a place.
- Try to kick your heels into your glutes.
- Keep the upper body relaxed.
Benefits of Butt Kicks
Butt kicks activate hamstrings for the repetitive motion in running, and reduce strain.
Walking Lunges
Targeted Muscles: Glutes, quads and Hamstrings
How to perform
- Step forward into lunge, maintaining balance by placing both feet in appropriate distance
- Now, lower your back knee, while bending your front knee. Raise your both knees to get out of the lunging position.
- Repeat the motion with alternatives legs while walking ahead.
- Always keep your upper body upright.
Benefits of Walking lunges
This movement bring essential stability in your legs and activates core muscles groups engaged in running.
Hip Circles
Targeted Muscles: Hip joints and connecting muscles
How to perform
- Place hands on hips and stand straight.
- Rotate your hips in a clockwise circular motion.
- Pause and repeat the motion in anti-clockwise motion.
Benefits of Hip Circles
Hip flexibility is improved, which plays a crucial role in running form.
Ankle Rolls
Target Muscles: Ankle and lower legs
How to perform
- Lift your left leg in front of the body and rotate your ankles in clockwise direction.
- Now repeat in anti-clockwise motion.
- Repeat the entire sequence in right leg.
Benefits of Ankle roll
Looses your ankle and activate it for runs. Reduces chances of injury.
Ideal Dynamic stretch routine for Runners
If you don’t have more time like athletes, here is a routine you can follow before your runs;
- 30-40 seconds High Knees
- 30-40 seconds Butt Kicks
- 10–15 Leg Swings (each leg)
- 10 Walking Lunges (each leg)
- 10 Hip Circles (each direction)
- 10 Ankle Rolls (each direction, each ankle)
Total time: Less than 5 minutes.
This is one of the simplest dynamic stretch routines for warming up before you run. This routine is effective for beginners and experienced runners.
Common Mistakes that Runners should Avoid before Running
Try to avoid below mentioned common mistakes to improve your running performance instantly, and reducing chances of injury;
- Doing static stretching routine before running: Long hold stretches can reduce performance and strength of your muscles.
- Skipping Warm-Up Routine: Some people, don’t take their warm up routine very seriously. They often overlook warm-up thinking skipping one session wouldn’t make a real difference. Sometimes that one lapse can injure you and keep you out for from exercising for at least a few days.
- Overstretching: While dynamic stretching is good, don’t go to a point where you are overstretching and tiring your muscles even before starting your run.
- Don’t ignore any key area: While knees, quads, hamstrings, core and other lower leg parts are proactively involved in running, people tend to ignore parts like hip and ankle. Ensure to activate them as well in your dynamic stretches.
Things to do After Running
Now we know how beneficial dynamic stretching is before a running session. Let’s now discuss does and don’ts of after running routine.
As is mentioned ahead in the blog, static stretching is highly beneficial in after a run.
Here is a list of post run static stretch one can do;
Hamstring Stretch
- Sit in a position where your legs are straight in front of your body.
- Now try to reach your toes and try to hold it for at least 20-30s.
Quad Stretch
- Stand tall and try to bring your foot towards your glutes.
- Hold this stretch for 20-30s and release. Do in both legs.
Calf Stretch
- Place your hands on a wall.
- Now extend your once leg back and try to press your heels down, so that it touches the ground.
- Hod for 20-30s. Repeat this exercise in both legs.
Forward Bend
- Stand straight and try to bend your body from the waist, while trying to touch toes.
- While it’s similar to hamstring stretch, but standing posture makes a big difference.
- Hold for 20-30s and release.
Benefits of Post Run Stretching
These little stretches enable your body for quick recovery; it helps in reducing the muscles soreness. They also boost muscle flexibility.
Thing to note here is the timing of doing these stretches. While dynamic has its whole plethora of benefits before doing a running session, static stretching is highly beneficial for after run recovery.
Who can do this routine?
This type of a stretching routine can be done by almost anyone, but below mentioned category of people are real beneficiaries;
- A beginner runner, who have recently started his running journey.
- Any intermediate level runner, who is looking forward to improve performance.
- Marathan or long-distance runners, who are preparing for their next run.
- People running for weight loss.
- Busy individuals who have less time for a workout.
Bonus tips for Beginners
For leveraging benefits of your running session, follow these bonus tips over and above the stretching.
- Jog slowly after warmup for a short distance.
- Mind your hydration. Try to consume enough fluid before and after the run.
- Try to buy a good pair of running shoes. Good equipment definitely makes all the difference.
- Try not to over train. Some days, you won’t find running at all. Even such off days are fine. Some days you might feel pain while performing. Don’t push through. Listen to your body.
- Be consistent. Consistency will improve your natural running ability over time.
Conclusion
Remember the golden rule;
- Dynamic stretching = Before Running
- Static Stretching = After running.
If you are looking forward to add running to your exercise, the powerful stretching routine shared will be a game changer for you.
Trying this routine! Or sharing with your friend who is a pro runner! Let us know your thoughts.
