What are some good stretches that I should be incorporating into my pre- and post-run routine?
Q: What are some good stretches that I should be incorporating into my pre- and post-run routine?
A: Taking the time to properly prepare your body before starting a run can make a drastic difference not only in how you feel in that dreaded first 5 minutes but also for your overall running health. There is an intentional way to stretch and maximize the benefits of the extra 2-10 minutes it takes to really get your body warmed up and ready to log some miles, a workout or even a race.
I always recommend dynamic stretches before your run. Dynamic stretching requires you to be in constant motion throughout your stretching routine and ideally in all three planes of motion. It's not about holding stretches for a certain period of time but more about giving your body an introduction to the motions you are about to ask it to do. It's also about flipping the switch to "ON" for your nervous system. Below are some great basic pre-run dynamic stretches I recommend:
Once you are done with your run or workout you want to hit the reset button and take your muscles and your nervous system down a notch. This is when static stretching and/or foam rolling becomes a great option. Nothing fancy here since the old-school basics will get the job done.
Standing (or sitting) Quad Stretch
Happy running!
Kari Smith is a private running coach, certified personal trainer, and is the co-founder of Philly Surge Running. Kari's coaching philosophy is rooted in teaching her athletes how to balance the stress-recovery equation and specializes in helping runners of all abilities achieve consistent, progressive results towards their running goals. Kari currently works with runners online and at the track leading group speed session with PhillySurgeRunning.com
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