How long should you stretch for a run

Answering the popular question about how long you should stretch to run.

Hello friends! I hope you are well and enjoy the day!
For today’s post, I wanted to ask a common question, especially since it’s the new year and many of my friends are getting back into their running routines or starting new ones: How long should you stretch for a run?

Here’s the thing about stretching: science and opinions are contradictory. You don’t *have* to stretch, but many people find that this warms them up (prepares their muscles for exercise and increases heart rate and tissue temperature), they are less likely to get injured, and they may find that it helps them mentally get into in the game.

How long should you stretch to run?

When it comes to running stretches, the recommended duration may vary depending on whether you are doing dynamic or static stretches. Dynamic stretching is typically best done before running or any type of workout, while static stretching is most effective after running.

Duration of dynamic stretching:

Before running, 5 to 10 minutes of dynamic stretching in addition to any foam rolling is usually sufficient. This type of stretching involves moving muscles and joints through their full range of motion, which helps warm the body, increase heart rate, and improve blood flow to the muscles. It prepares your muscles for the intense activity ahead and can help reduce your risk of injury.

I really like dynamic stretching because you work through the entire range of motion; It can help with altered movement patterns because you are stretching muscles that may be tight or underused. It feels good and energizing before any type of workout!

Duration of static stretching:

After running, I typically recommend 5 to 10 minutes of static stretching in addition to any foam rolling. This involves holding stretches for 20 to 30 seconds per muscle group. Static stretching helps relax muscles, improve flexibility, and reduce muscle stiffness after exercise. It helps cool the body, your heart rate will decrease and can help promote muscle recovery.

Differences between dynamic and static stretching:

Dynamic stretching is active, with movements such as leg swings and walking lunges that mimic the activity of running. It is designed to increase body temperature, improve range of motion and get blood flowing.

Dynamic stretching

Some of my favorite dynamic stretches before running:

leg swings

Benefits: Improves range of motion, warms up hip flexors.

Steps:

Stand on one leg with the other leg swinging back and forth.

Keep the movement controlled and constant.

Switch sides after 10 to 15 movements.

walking lunges

Benefits: Involves multiple muscle groups, improves blood flow.

Steps:

Step forward with your left leg and lower your body into a lunge.

Push up and repeat with your right leg.

Continue for 10-12 repetitions with each leg.

Arm circles

Benefits: Loosens shoulder muscles and increases upper body range of motion.

Steps:

Extend your arms to the sides.

Make small circles, gradually increasing the size.

Perform for 20 to 30 seconds and then change direction.

Standing Hamstring Stretches

Benefits: Stretches your hamstrings!

Steps:

Stand with your feet shoulder-width apart. With your left hand, turn forward and strike toward your right shin or ankle. Stand up and repeat on the other side. Alternate for 20-30 seconds.

Static stretching

Static stretching, on the other hand, involves maintaining a position without movement. It’s more about lengthening the muscles and returning the body to a resting state, which helps relieve tension and prevent pain.

Calf stretch

Benefits: Stretches calf muscles and aids in post-race recovery.

Steps:

Stand in front of a wall, place your hands on it.

Step back with your left leg, keeping it straight, and bend your right knee.

Hold for 20 to 30 seconds, then switch sides.

Quad stretch:

Benefits: Helps stretch the front of your thighs, which can be tight after running.

Steps:

Start standing up. Bend one leg and reach to the toes on that side. Lower your knee, tuck your hips under, and hold onto a wall or counter for balance. Hold for 20 to 30 seconds, then switch sides.

Hamstring Stretch

Benefits: Helps stretch the back of the thighs and improve flexibility.

Steps:

Sit on the floor, extend your left leg and reach for your ankle or toe.

Hold for 20 to 30 seconds, then switch sides.

Hip flexor stretch

Benefits: Opens hip flexors, which are often tight after running.

Steps:

Kneel on your left knee, with your right foot in front at a 90-degree angle.

Push your hips forward gently.

Hold for 20 to 30 seconds, then switch sides.

So tell me friends: how often do you stretch?

Any advice for runners getting back into the game?

xoxo

gina

For more information, check out these tips for running faster and 10 core stretches.