When it comes to running, stretching is all to often a confusing subject. There are conflicting arguments on whether or not we should stretch, what type of stretching to do, and when to stretch. We’ve done the research and hand picked a selection of dynamic and static stretching exercises that target the muscles most used during a run.
According to Nikki Kimball from Runners World “…dynamic stretching, which uses controlled leg movements to improve range of motion, loosens up muscles and increases heart rate, body temperature, and blood flow to help you run more efficiently.”
Here are three reasons why you should include stretching in your workout routine.
Wake up your body. Dynamic stretching is the best way to give your body a wake up call. Dynamic movements help get your blood pumping and your nervous system enough time to respond to the upcoming workout you are going to be putting your body through. With each stretch you are warming up your muscles and steadily increasing your heart rate. Before you know it you’ll be heading out the door more than ready for your run.
Post run recovery. Some research suggests that you can skip the pre-workout stretch, but a post workout stretch shouldn’t be missed and here is why. According to Greg Strosaker stretching “provides recovery benefit, perhaps by improving blood flow to sore or tight areas or by helping to work out scar tissue adhesions. Since injuries often begin as “tightness” or accumulation of scar tissue in a specific muscle or tendon, it is possible that the process of exercising this muscle through flexibility work provides benefit.”
Help reduce the risk of injury. The important thing here is to do stretches that are specific for the sport you are doing. Tight muscles lack the needed elasticity to provide joints and muscles the right amount of push and pull with each running stride. Getting the specific muscles you’ll be using during the workout ready for action will help you maintain the needed flexibility necessary to help prevent injury.
Adding a new stretching routine to an existing workout schedule should be painless and easy. We’ve select stretching exercises that are tailored for runners and split them into pre and post workout sessions.
OUR Stretching app will:
- Integrate with our existing running apps
- Contain stretches that are specific for runners
- Include a Pre-Run session which includes predominately dynamic stretching exercises
- Include a Post-Run session which includes a mix of dynamic and static stretching exercises
- Show you how exercises are performed with beautify, realistic, hi-def animations
- Time your stretching session and let you know when to switch exercises