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Good Pre-Run stretching routines

David FlintDavid Flint
in General Training Discussions

Hi folks - what are you doing for pre-run stretching? @ Leigh, would you recommend the same stretches you outlined in your video or do you have some others specific to pre-run?

Thanks,

Dave

Comments

  • Leigh BoyleLeigh Boyle

    There's been a lot of debate and research done on stretching and depending on the year, it can go either way. Some years, dynamic stretches are in and other years it's static. Lately, it's the anti-stretching peeps making the most noise. So basically, it's an ongoing feud depending on who's behind the study. image

    Personally, it depends what my run goals are and where in the day I am. If I'm crawling out of bed to do a 5k, I need to loosen up (I'm one of those people who sleeps like the dead and barely moves all night). The key is that you want the muscles to be warmed up before you stretch them. So my usual warm up would be 10-15 min easy with some strides thrown in. Then from there my go to stretches are standing calf (the one in the wiki post where I'm standing on the stairs; I use a curb or the steps of my house) + hamstring. 2-3 of each for 20-30 seconds and I'm off. If the run is longer or the intervals are spread out or I'm up and about for a few hours, I don't stretch pre-run. I do give myself a warm up every run though. At least 10 minutes super easy no matter what + strides to flush the legs a bit.

    Anyway, back to your question- if you are going to stretch, start from the ground up. calves and ankles are the biggies. quad + hammie next. doesn't have to be anything extensive. target 20-30 seconds for 2-3 reps. should be plenty.

  • David FlintDavid Flint
    Leigh, thats great, thanks again.
  • Geoff PGeoff P

     David --

    If I have time for nothing else, I will at least try to do 4-6 reps of this Movement Prep exercise from Core Performance:

    Knee Hug to Forward Lunge - Elbow to Instep

    It hits pretty much everything, opening up your hip flexors, stretching your lower back, hamstrings, and calves.

    Like Leigh said, 10 minutes of easy pace + some strides is pretty mandatory on every run.

  • David FlintDavid Flint
    Thanks Geoff - thats also a cool website.
  • cwhytecwhyte

    Fwiw, I don't think pre-run stretching is necessary at all but post-run stretching is mandatory in my book.

    Thanks, Chris

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