4 Stretches You Should Do Before You Head Out For Your Next Run

If you ask Google whether or not you should stretch before running, you may not get a straightforward answer. Fortunately for you, we’re happy to give you a definitive answer. Yes, you should stretch before running. However, there is a specific type of stretching that will serve you best. Dynamic stretching movements will better prepare your body for the rigors of running.

Dynamic stretching movements increase blood flow, raise body temperature, boost range of motion, and prepare your muscles & joints for vigorous exercise better than static stretching (source).  The certified personal trainers at Tampa Strength have developed programs for in-person and online runners that contain effective dynamic stretching movements. The following videos highlight four specific dynamic stretching movements that you should do before your next run.

Walking RDL with reach

Set up in a square stance. Perform a single-leg hinge with your left leg, reaching your right hand towards the top of your left foot. Hold the hinge position for a few seconds, then return to the standing position. Take a few steps forward, and perform a single-leg hinge with your right leg, reaching your left hand towards the top of your right foot. Repeat the sequence 5-10 times on each side.

Inchworm

Setup in a square stance with feet hip-width apart. Perform a forward fold till your hands touch the floor. Walk your hands forward till you are in the push-up position. Then, taking small steps, walk your feet to your hands, driving your tailbone to the ceiling. Repeat the movement for 5-10 repetitions.

Single Leg Hops

Stand on your left foot with your right leg flexed up to about waist level. Push off the left foot, hop forward, and land on the left foot. Use the momentum created by the right leg to propel you forward. Hop approximately 10-15 feet then switch legs and repeat.

90/90 with hip abduction

Sitting on the floor, set up your legs in the 90/90 position. The heel of the lead leg should be approximately 12 inches away from the knee of the trail leg. Lift the trail leg, from the knee to the foot, off the ground. While the leg is off the ground, extend & flex that leg from the knee. Return the leg to the floor and repeat the movement for 5-10 reps on each side. Try to stay as upright as possible during the movement.

tampa personal training

Performing these movements before your next run can enhance your performance and minimize your chance of injury.

If you’re interested in learning more about the run training programs we offer, stop by our South Tampa personal training studio. You can also call 813-731-2901 to learn about all the personal training opportunities we have to offer.