We all know that warming up before exercising is essential for preparing your muscles and helping to prevent injury, but it's also great for priming your mind in crushing your workout!
Two major types of stretches involved in any workout are static and dynamic. Static stretching is perhaps the most common type you'll see and are probably the most familiar with. It involves holding a stretch in a fixed position, usually for 10-30 seconds for each target body part. An example would be the hamstring stretch, which is performed by lying flat on your back and raising one of your legs towards the ceiling. The raised leg is kept straight while the other leg remains straight and flat on the ground. While static stretching is beneficial for promoting flexibility and relieving muscle tension, it is not the ideal type of stretching when preparing to run. There has been an increase in evidence suggesting that static stretching can actually prove detrimental before exercise by hampering performance and increasing the risk of injury.
Instead, utilize dynamic stretches during your warm-ups and reserve static stretching for post-exercise. Dynamic stretching involves stretching on the move through controlled, complicated but comfortable ranges of motion. This is usually performed 10 to 12 times. Dynamic stretching has been seen as the ideal type for warm-ups as it improves functional range of motion and remains relevant during many sports and everyday living. Here are 7 awesome dynamic stretches you can use to get your muscles up and running!
1.) Leg swings
- Begin by standing up straight with one hand on the wall to maintain a stable position.
- Bring your outer leg up in front of you then swing it behind you. Try to maintain a wide but comfortable range of motion during the swings.
- Switch to the other side by placing your other hand on the wall and swinging your opposite leg.
* Leg swings can also be performed by facing the wall and placing both hands on the surface. This time, instead of swinging back and forth, the legs are swung side to side.
2.) Butt-kickers
- While standing straight, bring one of your heels behind you and up to your glutes.
- Alternate between legs.
- Try jogging while doing this!
3.) Front lunges
- Stand straight with legs together.
- Step one foot in a long stride in front of you and lower into a lunge while keeping your knee behind the toes.
- Push off the heel of your lunged foot to return to standing position.
- Alternate between legs.
4.) Mountain climbers
- Start in a plank position.
- Keeping your hands on the ground, bring one leg up in a lunge position.
- When your leg returns to starting position, simultaneously bring the other leg up in a lunge position.
- Continue to alternate legs.
5.) Fire hydrants
- Start on your hands and knees with your back straight.
- While maintaining bent knees, swing one knee out to the side until it is parallel to the ground.
- Slowly return to the starting position, but don't let your knee touch the ground until the final repetition.
- Switch legs after the final repetition.
6.) Eagles
- Lie flat on your back with arms outstretched to the sides.
- Swing one leg across your body to the other side.
- Try to touch your toes on you opposite hand as you swing across.
7.) Plank knee-to-elbow touches
- This will look similar to mountain climbers but is more directed towards core muscles.
- Start in a plank position.
- Keeping your arms straight, bring one knee up and attempt to touch your respective elbow with said knee.
- Slowly return to starting position.
- Switch sides after the final repetition.
References:
Hewitt, H. (n.d.). 8 Dynamic Stretches for Runners. Retrieved April, 2018, from
https://www.active.com/running/articles/8-dynamic-stretches-for-runners
Elkaim, Y. (n.d.). A Guide to the 11 Best Dynamic Stretches for Runners. Retrieved April, 2018, from https://yurielkaim.com/dynamic-stretches-for-runners/
Blahnik, J. (n.d.). Types of Stretches. Retrieved April, 2018, from
http://www.humankinetics.com/excerpts/excerpts/types-of-stretches