Answering the popular question about how long you should stretch for running.
Hello friends! I hope you are well and enjoying the day!
For today’s article, I wanted to ask a common question, especially since it’s the new year and many of my friends are returning to their running routines or starting new ones: how long does it take to stretch to run?
Here’s the deal with stretching: The science and opinions are mixed. You don’t *have* to stretch, but for many people they find that it warms them up (it prepares the muscles for exercise and increases heart rate and tissue temperature), they are less likely to get tired. hurt and they may find that it helps them mentally get into the game.
How long should you stretch to run
When it comes to stretching for a run, the recommended duration may vary depending on whether you’re doing dynamic or static stretching. Generally, dynamic stretching is best done before a run or any type of workout, while static stretching is most effective after a run.
Dynamic Stretch Duration:
Before a run, 5 to 10 minutes of dynamic stretching is generally sufficient in addition to any foam rolling. This type of stretching involves moving your muscles and joints through their full range of motion, which helps warm up the body, increase heart rate, and improve blood flow to the muscles. It prepares the muscles for the strenuous activity to come and can help reduce the risk of injury.
I really like dynamic stretching because you work a full range of motion; This can help change movement patterns because you’re stretching muscles that may be tight or underused. It feels good and is energizing before any type of workout!
Static Stretch Duration:
After a run, I generally recommend 5-10 minutes of static stretching in addition to any foam rolling. This involves holding stretches for 20 to 30 seconds per muscle group. Static stretching helps relax muscles, improve flexibility and reduce muscle stiffness after exercise. This helps cool the body, your heart rate will decrease and can help promote muscle recovery.
Differences between dynamic and static stretching:
Dynamic stretches are active, with movements like leg swings and walking lunges that mimic the activity of running. It is designed to increase body temperature, improve range of motion and circulate blood.
Dynamic stretching
Some of my favorite dynamic stretches before a run:
Leg swings
Benefits: Improves range of motion, warms hip flexors.
Measures:
Stand on one leg with the other leg swinging back and forth.
Keep the movement controlled and stable.
Switch sides after 10 to 15 swings.
Walking lunges
Benefits: engages several muscle groups, improves blood circulation.
Measures:
Step forward with your left leg, lowering your body into a lunge.
Step back up and repeat with your right leg.
Continue for 10 to 12 repetitions on each leg.
Arm circles
Benefits: Relaxes shoulder muscles, increases upper body range of motion.
Measures:
Extend your arms out to the sides.
Make small circles, gradually increasing the size.
Perform for 20 to 30 seconds, then change direction.
Standing Hamstring Stretches
Benefits: Stretches the hamstrings!
Measures:
Stand with your feet shoulder-width apart. With your left hand, lean forward and tap toward your right shin or ankle. Stand up and repeat on the other side. Alternate for 20 to 30 seconds.
Static stretching
Static stretching, on the other hand, involves maintaining a position without movement. Rather, it’s about lengthening the muscles and returning the body to a resting state, which helps relieve tension and prevent soreness.
Calf stretch
Benefits: Stretches your calf muscles and aids recovery after running.
Measures:
Stand facing a wall, place your hands on it.
Step your left leg back, keeping it straight, and bend your right knee.
Hold the position for 20 to 30 seconds, then switch sides.
Quad stretch:
Benefits: Helps stretch the front of the thighs, which can be tight after a run.
Measures:
Start standing. Bend one leg and reach the toes to that side. Lower your knee, tuck your hips underneath, and hold on to a wall or counter for balance. Hold the position for 20 to 30 seconds, then switch sides.
Hamstring stretch
Benefits: Helps stretch the back of your thighs, improves flexibility.
Measures:
Sit on the floor, extend your left leg and reach toward your ankle or toe.
Hold the position for 20 to 30 seconds, then switch sides.
Stretching the hip flexors
Benefits: Opens the hip flexors, which are often tight after running.
Measures:
Kneel on your left knee with your right foot forward at a 90-degree angle.
Gently push your hips forward.
Hold the position for 20 to 30 seconds, then switch sides.
So tell me, friends: how often do you stretch??
Any advice for runners getting back into the game?
xoxo
Gina
To learn more, check out these tips for running faster And 10 core muscle stretches.
