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How do you stretch properly for your runs?

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How do you stretch properly for your runs?

It is really important to do the right kind of stretches. Before your run do Dynamic Stretches and an active warm-up routine so that you can do your run in the proper zone. After you run do a cool down routine and Static Stretches.

Dynamic Stretches (15 minutes)

A Dynamic stretch is a movement stretch were you are actively moving your body and warming up your muscles to be ready for your main training routine. There are different types of dynamic stretch exercises for different sports. Below are some good ones for runners.  (google these exercises and you will see good examples)

  • Foam Roll
  • Hip Circles – out and in (8 each side – 2 times)
  • Leg Swings – forward and back, lateral left and right (8 each side – 2 times)
  • High Knees (30 to 45 seconds, 2 or 3 times)
  • Butt Kicks (30 to 45 seconds, 2 or 3 times)

Warm-up Routine

  • 5 minutes of walking and then do some short intervals 30 seconds run/60 seconds walk (6 to 8 times).

Cool-down Routine

  • Walk 5 to 10 minutes after your run

Static Stretches

static stretch is a deep, slow stretch, which entails a singular motion held in place for ten seconds or more (google these and you will see a good example – remember to do these slow and up to 10 seconds on each stretch).

  • Hip Flexor Stretch
  • Hamstring Stretch with Band
  • Piriformis Stretch

Check out www.itsyourjourneytraining.com and join my facebook group: Focused on Fitness. I help amateur endurance athletes gain fitness naturally so they can be faster, enjoy their sport and be confident on race day! Coach Lisa

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