Answering a popular question about how long you should stretch for a run.
Hello friends! I hope you are well and enjoying your day!
For today’s post, I wanted to ask a common question, especially since it’s a new year and many of my friends out there are returning to their running routines or starting new ones: how long should you stretch for a run?
Here’s the deal on stretching: Science and opinions are mixed. You don’t *have* to stretch, but many people find that it warms them up (prepares the muscles for exercise and increases heart rate and tissue temperature), makes them less likely to injure themselves, and may find it helps them mentally to get into the game.
How long should you stretch for running?
When it comes to stretching for running, the recommended duration can vary depending on whether you are doing dynamic or static stretching. Typically, dynamic stretching is best done before running or any type of workout, while static stretching is more effective after running.
Duration of dynamic stretching:
Before running, 5 to 10 minutes of dynamic stretching with any foam rolling is usually sufficient. This type of stretching involves moving the muscles and joints through their full range of motion, which helps warm up the body, get the heart rate up, and improve blood flow to the muscles. It prepares the muscles for the intense activity to come and can help reduce the risk of injury.
I really like dynamic stretching because you work through a full range of motion; it can help with altered movement patterns as you stretch muscles that may be tight or underused. It feels good and gives energy before any kind of exercise!
Duration of static stretching:
After a run, I usually recommend 5 to 10 minutes of static stretching with foam rolling. This involves holding the stretch for 20 to 30 seconds per muscle group. Static stretching helps relax muscles, improve flexibility and reduce muscle stiffness after exercise. It helps cool the body, lowers the heart rate and can help promote muscle recovery.
Differences between dynamic and static stretching:
Dynamic stretching is active, with movements such as leg swings and walking lunges that mimic the activity of running. It is designed to increase body temperature, improve range of motion and get blood flowing.
Dynamic stretching
Some of my favorite dynamic pre-run stretches:
Swing your legs
Benefits: Improves range of motion, warms up hip flexors.
Steps:
Stand on one leg with the other leg swinging back and forth.
Keep the movement controlled and stable.
Change sides after 10-15 swings.
Walking strides
Advantages: engages more muscle groups, improves blood flow.
Steps:
Step your left leg forward, lowering your body into a lunge.
Push up and repeat with the right leg.
Continue for 10-12 repetitions on each leg.
Circles of hands
Benefits: Relaxes the shoulder muscles, increases the range of motion of the upper body.
Steps:
Extend your arms to the sides.
Make small circles, gradually increasing the size.
Perform for 20-30 seconds, then change direction.
Stretching the hamstring in a standing position
Benefits: Stretches the hamstrings!
Steps:
Stand with your feet shoulder-width apart. With your left hand, lean forward and tap towards your right lower leg or ankle. Stop and repeat on the other side. Alternate for 20-30 seconds.
Static stretching
Static stretching, on the other hand, involves holding a position without movement. It’s more about lengthening the muscles and bringing the body back to rest, which helps relieve tension and prevent pain.
Calf stretch
Benefits: Stretches calf muscles, helps recovery after running.
Steps:
Stand facing the wall, put your hands on it.
Step your left leg back, keeping it straight, and bend your right knee.
Hold for 20-30 seconds, then switch sides.
Quadruple Stretch:
Benefits: Helps stretch the front of the thighs, which can be tight after running
Steps:
Start standing. Bend one leg and reach for the toes on that side. Bend your knees, tuck your hips and hold on to a wall or work surface for balance. Hold for 20-30 seconds, then switch sides.
Knee stretch
Benefits: Helps stretch the back of the thighs, increases flexibility.
Steps:
Sit on the ground, extend your left leg and reach towards your ankle or toe.
Hold for 20-30 seconds, then switch sides.
Hip flexor stretch
Benefits: opens the hip flexors, which are often tight after running.
Steps:
Kneel on your left knee, right foot in front at a 90-degree angle.
Gently push your hips forward.
Hold for 20-30 seconds, then switch sides.
So tell me, friends: how often do you stretch??
Do you have any tips for runners getting back into the game?
xoxo
Gina
For more see these tips for running faster and 10 core muscle stretches.
