Stretching before running: How to optimally prepare your muscles

Stretching before running is a helpful component in preparing your body for the upcoming exertion. It can help mobilize the muscles and promote mobility. But what does proper stretching before running look like and which techniques are useful?

In this post, you'll learn why dynamic stretching before running can be an effective way to warm up your muscles, and get suggestions for exercises you can incorporate into your pre-run routine.

Why is stretching before running useful?

Stretching before running helps to mobilize the muscles and prepare the body for the upcoming movement. Dynamic stretching can promote blood circulation, activate the muscles and improve freedom of movement. It is important that the stretching exercises are carried out in a controlled and gentle manner to avoid overloading.

Activates the muscles

Dynamic stretching exercises promote blood circulation and can prepare the muscles for the upcoming strain. This can help you get into the rhythm of running more quickly.

Supports freedom of movement

Running is a full-body movement that involves many joints and muscle groups. Stretching can activate muscles and support joint mobility, which can lead to better, smoother movement.

Reduces the risk of tension

Dynamic stretching can make the muscles more supple, which can be helpful in avoiding tension or uneven movements while running.

Static vs. Dynamic Stretching: What's the Difference?

Not all stretching techniques are the same. Dynamic stretching is recommended for warming up before running. Unlike static stretching, where the position is held, dynamic stretching involves active movements that gently prepare the muscles for the upcoming strain.

Static stretching – better after running

Static stretching is good for recovery after running because it relaxes the muscles. However, static stretching before running can be counterproductive because it makes the muscles unnecessarily passive.

Dynamic stretching – the ideal preparation

Dynamic stretching involves active movements that get the muscles moving. Exercises such as lunges , leg swings or arm circles help activate the muscles and prepare the body for running.

The best dynamic stretching exercises before running

Here are some effective exercises that you can incorporate into your warm-up to activate your muscles and promote mobility:

leg swings

• Stand upright and hold on to a wall or railing.

• Swing one leg back and forth while keeping your upper body straight.

• Perform 10-15 repetitions per leg.

Lunges

• Take a big step forward, bending the front leg and keeping the back leg straight.

• Push yourself up with your front leg and switch sides.

• Perform 10-15 repetitions per leg.

hip circles

• Stand upright with your knees slightly bent.

• Circle your hips in slow, controlled movements clockwise and then counterclockwise.

• Repeat for about 20 seconds in each direction.

arm circles

• Stand upright with your arms outstretched at your sides.

• Make slow, circular movements with your arms, first small and then getting larger.

• Perform 10 circles forward and 10 circles backward.

knee lift run

• Run on the spot, lifting your knees as high as possible and keeping your back straight.

• Perform this exercise for 30 seconds.

Hamstring Sweeps

• Stand on one leg and stretch the other leg slightly in front of you, heel on the floor, toes pointing up.

• Bend your upper body forward while trying to reach the outstretched leg with your hands.

• Return to the starting position and repeat the exercise 10 times per leg.

Tips for effective stretching before running

• Quick warm-up: Go for a light jog or a brisk march for 3-5 minutes to increase your body temperature.

• Breathing: Make sure to take deep breaths to support the oxygen supply to the muscles.

• Controlled movements: Avoid jerky or too fast movements.

Dynamic stretching as the key to successful running training

Dynamic stretching before running is an effective way to activate your muscles and improve mobility. Incorporate these exercises into your routine to be better prepared and make your training more efficient.

With a regular dynamic stretching routine, you can optimize your running performance and take your training to a new level.

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Why stretching after running is so important: tips and exercises