The weather is starting to warm up here in Massachusetts and I LOVE this time of year for short trail runs! Before going for a run or a walk it is important to stretch for optimal mobility and injury prevention.
I've narrowed down an efficient stretching routine
1. Dynamic stretches: Helps to activate and loosen up the muscles to warm up the body.
2. Static Stretches: Try staying in each stretch for 5 breaths… hint: you can move a little deeper into the stretch using your breath.
3. Ready to move!
First up is dynamic stretches. Dynamic stretches (stretching with movement) help to activate and loosen up all your leg muscles. Once you feel your muscles have warmed up, move on to your static stretches. Even though I say "static" I always encourage people to move with your breath while stretching...as you exhale don't be afraid to deepen the stretch a bit on the inhalation release or ease out of the stretch a tad. Try staying in each stretch for a total of 5 breaths.
Next time you go for a run, check out these easy go-to stretches!
DYNAMIC STRETCH #1
Hip abductor and adductor leg swings (20x)
Complete 20x total.
STRETCH #2 - Down dog
Lengthen the entire posterior chain with this modified version of downward facing dog. Try to keep heels down as you bend one knee at a time.
"What you do before going for a run can have a positive impact on your performance — and your recovery." – Nike
STRETCH #3 - Hamstring Stretch
The hamstrings are the large muscles that run up the back of the thighs. They connect to the hip flexors, gluteal muscles, and calves. The hamstring help generate force in the ‘pushing off’ phase of running (when the ball of the foot pushes off the ground).
STRETCH #4 - Seated Figure Four
Hold each side for 5 breaths as you gently push down on the knee. Be sure to keep the foot flexed to help stabilize the joint.
STRETCH #5 -Piriformis and Glute Stretch
The piriformis is a muscle in the gluteal region that helps stabilize the hips and pelvis. You use this muscle every time you take a step. Inhale as you lengthen and exhale as you twist looking over the opposite shoulder.
STRETCH #6 - Adductor Stretch
The adductors are responsible for bringing your leg in toward the center of your body and help you stay stable as you run.
These are usually extra tight so be sure to stretch gently 😉
STRETCH #7 - Couch Stretch
Sounds relaxing right? 😆 When done correctly you will feel this stretch in the hip flexor and quads. Tight hip flexors can cause hip and lower back pain, especially for runners. If we spend long hours at a desk or in a car, hip flexors can become tight. Hip flexors help lift the leg up and drive the leg forward during the swing phase of running.
It is REALLY important to tuck the pelvis and think of lengthening the crown of the head towards the sky instead of driving the hips forward.
STRETCH #8 - Ankle Rolls
Improve your ankle mobility! These small joints are prone to injuries, such as strains and sprains - especially if you are trail running.
Ready To RUN!
Now that you have stretched, activated and brought all major muscle groups involved with running into full range of motion you are ready! Consult your physician before starting any exercise program.
If you are looking for more structure, motivation and accountability when it comes to your fitness, let's chat! Kristalena.lamore@gmail.com
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