{"id":253,"date":"2021-06-18T13:19:26","date_gmt":"2021-06-18T13:19:26","guid":{"rendered":"https:\/\/blog.joggo.run\/?p=253"},"modified":"2024-01-22T13:07:02","modified_gmt":"2024-01-22T13:07:02","slug":"stretches-before-running","status":"publish","type":"post","link":"https:\/\/joggo.run\/blog\/stretches-before-running\/","title":{"rendered":"Dynamic Pre-Run Warm-Ups and Stretches for Runners"},"content":{"rendered":"\n<p>A good warm-up and stretch routine is an essential must-do before any intense exercise. Running is no exception. It\u2019s not smart to just throw on some jogging clothes and peace out on your run without a little preparation.&nbsp;<\/p>\n\n\n\n<p>Do your warm-up groundwork, and you will quickly see (and feel) a difference in your performance. And you\u2019ll avoid a few nasty injuries too. Knowing how to stretch before running can make all the difference between a good run and a total misstep.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >In This Article:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/joggo.run\/blog\/stretches-before-running\/#why-is-it-important-to-stretch-before-running\" title=\"Why Is It Important to Stretch Before Running?\">Why Is It Important to Stretch Before Running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/joggo.run\/blog\/stretches-before-running\/#static-vs-dynamic-stretching\" title=\"Static vs. Dynamic Stretching\">Static vs. Dynamic Stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/joggo.run\/blog\/stretches-before-running\/#dynamic-stretches-before-running\" title=\"Dynamic Stretches Before Running\">Dynamic Stretches Before Running<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/joggo.run\/blog\/stretches-before-running\/#shoulders\" title=\"Shoulders\">Shoulders<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/joggo.run\/blog\/stretches-before-running\/#lower-back\" title=\"Lower Back\">Lower Back<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/joggo.run\/blog\/stretches-before-running\/#hips\" title=\"Hips\">Hips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/joggo.run\/blog\/stretches-before-running\/#hamstring\" title=\"Hamstring\">Hamstring<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/joggo.run\/blog\/stretches-before-running\/#ankle-and-calf\" title=\"Ankle and Calf\">Ankle and Calf<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/joggo.run\/blog\/stretches-before-running\/#what-should-you-do-for-a-warm-up\" title=\"What Should You Do for a Warm-Up?\">What Should You Do for a Warm-Up?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/joggo.run\/blog\/stretches-before-running\/#additional-warm-up-routines\" title=\"Additional Warm-Up Routines\">Additional Warm-Up Routines<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/joggo.run\/blog\/stretches-before-running\/#key-takeaways\" title=\"Key Takeaways\">Key Takeaways<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"why-is-it-important-to-stretch-before-running\"><\/span>Why Is It Important to Stretch Before Running?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Why are you running anyway? Most likely to keep fit and get a little exercise in while also finding some time to destress and meditate.<\/p>\n\n\n\n<p>When you run, you want to make sure you remain (or get more) healthy and not open yourself to injuries. Research shows that 40\u201350% of runners suffer from some form of issues.&nbsp;<\/p>\n\n\n\n<p>Normal, everyday running can result in:<\/p>\n\n\n\n<ul>\n<li>Muscle tears<\/li>\n\n\n\n<li>Wearing down of joints<\/li>\n\n\n\n<li>Ligament damage<\/li>\n\n\n\n<li>Muscle soreness<\/li>\n\n\n\n<li>Spinal disc compression<\/li>\n\n\n\n<li>Fatigue<\/li>\n<\/ul>\n\n\n\n<p>Research also shows that any intense physical workout without warming up can lead to injury. Just 5\u201310 minutes of warming up and stretching may help prevent all of the <a rel=\"noreferrer noopener\" href=\"https:\/\/www.healthline.com\/health\/running-injuries\" target=\"_blank\">common problems associated with running<\/a>. A solid warm-up will also enable you to build better endurance, so you can <a href=\"https:\/\/joggo.run\/blog\/how-to-run-farther-than-you-ever-thought-possible\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/how-to-run-farther-than-you-ever-thought-possible\/\" target=\"_blank\" rel=\"noreferrer noopener\">run longer<\/a> and without difficulty.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"static-vs-dynamic-stretching\"><\/span>Static vs. Dynamic Stretching<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There are two types of stretching that you, as a runner, should become familiar with: <a href=\"https:\/\/health.clevelandclinic.org\/understanding-the-difference-between-dynamic-and-static-stretching\/\" target=\"_blank\" rel=\"noreferrer noopener\">dynamic and static stretching<\/a>.&nbsp;<\/p>\n\n\n\n<p>Dynamic stretching \u2013 short, active movements of a muscle group. This type of stretching is typically done in repetition, and each individual stretch focuses on a specific muscle area. Static stretching, on the other hand, focuses more on joints and pulling (or pushing) them as far as they will go over a period of time.&nbsp;<\/p>\n\n\n\n<p>Both dynamic and static stretching have their benefits, but a simple rule to live by would be to focus on <a href=\"https:\/\/joggo.run\/blog\/running-workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\">dynamic stretches<\/a> before running as a warm-up and save static stretches for after during your cool-down.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"dynamic-stretches-before-running\"><\/span>Dynamic Stretches Before Running<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The goal of dynamic stretching before a run is to wake up the muscles and get the blood flowing to the body parts that will be under stress with the upcoming physical activity. There are <a href=\"https:\/\/hr.umich.edu\/sites\/default\/files\/mh-stretching-booklet.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">tons of great dynamic stretches<\/a> out there. Here are few examples for each of the major muscle groups:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"shoulders\"><\/span>Shoulders<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>Shoulder rotations<\/li>\n\n\n\n<li>Jumping jacks<\/li>\n\n\n\n<li>Arm circles<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"lower-back\"><\/span>Lower Back<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>Walking lunges with a torso twist<\/li>\n\n\n\n<li>Trunk rotations<\/li>\n\n\n\n<li>Double-knee torso rotation<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"hips\"><\/span>Hips<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>Leg pendulum&nbsp;<\/li>\n\n\n\n<li>Small hip circles<\/li>\n\n\n\n<li>Bicycle kicks<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"hamstring\"><\/span>Hamstring<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>Hamstring raises<\/li>\n\n\n\n<li>Stationary foot grab<\/li>\n\n\n\n<li>Knee to chest<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"ankle-and-calf\"><\/span>Ankle and Calf<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul>\n<li>Walking lunges<\/li>\n\n\n\n<li>Calf raises<\/li>\n\n\n\n<li>Toe touches<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what-should-you-do-for-a-warm-up\"><\/span>What Should You Do for a Warm-Up?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It makes sense to follow a warm-up and stretching routine before subjecting your body to high-impact running. <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-importance-of-stretching\" target=\"_blank\" rel=\"noreferrer noopener\">Stretching<\/a><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-importance-of-stretching\"> helps<\/a> increase flexibility, improves your range of motion, reduces stiffness, boosts circulation, and increases endurance.<\/p>\n\n\n\n<p>Here\u2019s what you can do:<\/p>\n\n\n\n<ul>\n<li>Start by running briefly in place.<\/li>\n\n\n\n<li>Do brisk walking before your jog.<\/li>\n\n\n\n<li>Jump rope for 5\u201310 minutes.<\/li>\n\n\n\n<li>Do hamstring raises.<\/li>\n\n\n\n<li>Do some stretching and flexing exercises.<\/li>\n\n\n\n<li>Try leg swings.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"additional-warm-up-routines\"><\/span>Additional Warm-Up Routines<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>While the ones above are easy enough to do, you may want to try something else to vary your routine or if you feel the need.&nbsp;<\/p>\n\n\n\n<p><strong>Try strides<\/strong> \u2013 no, not lengthening your stride, which can be dangerous and result in injuries. Jog for a few minutes and then increase your speed and run for up to 100 meters and then back. It should take around 30 seconds. Stand still and walk around in place. Do this 4\u20136 times as a warm-up. Strides will help build endurance and enable you to run for longer without fatigue.&nbsp;<\/p>\n\n\n\n<p>If you are not sure which warm-up routine is good for you, you can always check with a physiotherapist, a personal trainer, or a running coach.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"key-takeaways\"><\/span>Key Takeaways<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul>\n<li>If you get injured on the run, you will not be able to continue running, so do your best to prevent them.<\/li>\n\n\n\n<li>Many different warm-up routines will get you going, and you should select one that you are comfortable with and that works for you.<\/li>\n\n\n\n<li>5\u201310 minutes of warm-up is all you need \u2013 whether you run for speed or distance or both, you can invest a few minutes in preventing a range of injuries.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>A good warm-up and stretch routine is an essential must-do before any intense exercise. Running is no exception. It\u2019s not&#8230;<\/p>\n","protected":false},"author":5,"featured_media":254,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"21","inline_featured_image":false,"footnotes":""},"categories":[21,20],"acf":[],"_links":{"self":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/253"}],"collection":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/comments?post=253"}],"version-history":[{"count":17,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/253\/revisions"}],"predecessor-version":[{"id":4332,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/253\/revisions\/4332"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media\/254"}],"wp:attachment":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media?parent=253"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/categories?post=253"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}