Often forgotten about but something that is a requirement to forward progress, becoming a strong runner and injury prevention... your pre-run warm up.
Dynamic stretching helps get your heart rate pumping and promotes blood flow and range of motion to your joints and muscles in order for them to get loosened up. Aka basically a WAKE UP CALL for your body to get moving. This comes BEFORE the run/workout.
Static stretches on the other hand are a muscle stretch hold in place and help with flexibility and this comes AFTER running/movement
Oftentimes people think that stretching just needs to happen before a run which is not true. You should be doing your dynamic stretching before ANY kind of movement- lifting, running, cross training, etc.
If you have had the joy of experience a bitter cold winter where you live, think about when you turn your car on during a snowstorm with -20 degree temps (& If you haven’t got that luxury to experience it) just think a slow moving car that is FREEZING cold and needs to be started at least 10 minutes before you are ready to leave
Same with your muscles they need some extra time to wake up, get the blood flow moving and signal to your body ‘hey we’re ready, let’s do this”
Some key points with stretching:
Stretching also helps improve performance
Helps with injury prevention
Dynamic stretching should be done BEFORE movement
Static stretching should be done AFTER movement
Stretching should be incorporated on your days off as well
Breathe deeply with each stretch and notice that you are able to stretch further than the first stretch
Do not stretch to the point of pain, you should feel discomfort but if a stretch is painful, pull back
Yoga (bonus if it’s hot yoga) is great to add in to your run/workout routine. It’s a beautiful place to get that static stretching in a promote blood flow to your muscles while also allowing them to recover and remove toxin build up.
We worked with a PT that is here is Atlanta to help us come up with a QUICK but MIGHTY dynamic warm up that you can try before heading out the door!
Monster Walk
Clam Shell (10 each leg)
Glute Bridge (10 total)
Donkey Kicks (10 each leg)
Heel Walk
5 minutes of foam rolling/massage gun
Leg Swings (Front+Back/Side to Side) (10 each leg + each direction)
If you need it to be a little more challenging feel free to add a resistance band where it is needed.
We even made a quick little video demonstrating the moves and how to set them up! Tap the link below to check it out!
If you try it out, let us know what you think in the comments!
HAPPY STRETCHING!
XOXO,
Your SFS Coaches
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