1. Dynamic Stretching Defined
Although it is common knowledge that runners should stretch before their workouts, many runners either cut their stretching sessions short, or skip it all together. While stretching is an important tool for injury prevention, recent research demonstrates that static stretching is less effective for preparing the body for the demands of running than dynamic stretching. Static stretching is the more well-known type of stretching, in which a person will hold a stretch for 15 to 30 seconds prior to exercise. On the other hand, a dynamic stretch is a more active stretch that typically mimics the action of the muscle during movement. For example, during running, a muscle lengthens and shortens; it does not stay in the lengthened position, as during a static stretch.
2. Gate Swings
The gate swing is a dynamic inner thigh, or adductor, stretch. The adductors are stabilizers for the knee and help keep the leg properly aligned to facilitate an efficient gait pattern. Begin in a standing position, split the legs about two feet apart and drop the body straight down with the feet externally rotated at 45 degrees. At the bottom of this stretch, make sure to push the knees apart with the hands to increase the stretch. Again, it is important to keep the chest tall and the core engaged to prevent low back strain. Complete 15 to 20 repetitions.
3. Dynamic Hamstring Stretch
A dynamic hamstring stretch can be done either lying down or standing upright. To complete this stretch, kick your leg up in front of you with the foot flexed while at the same time bringing your opposite finger tips to your toes. This stretch can be done in place or walking forward if there is space. Make sure to keep your posture tall and your core engaged as you reach the fingers for the toes to prevent low back strain. Perform a set of 15 to 20 on each leg.
4. Dynamic Hip Flexor Stretch
In today's society, we spend a lot of time sitting down, which tightens up our hip flexors. A tight hip flexor can shorten a runner's stride length and cause pain during and after runs. To actively stretch the hip flexor, begin standing upright and step back about two feet with one leg and drop straight down, as if you were doing a static lunge. At the bottom of this stretch, engage the glute on your back leg while reaching the same arm overhead and over to the side. Alternate sides and repeat back and forth until you have done 15 to 20 on each side.
5. Dynamic Calf Stretch
Begin in an upright position. Hinge forward at the hips and walk the hands out on the ground until you feel a stretch in the back of the legs. Hook one foot on the back of the opposite calf and lift and lower the heel, stretching the back of the calf. Complete 15 to 20 repetitions on each side. Be sure to lower the heel straight down to the ground, avoiding rolling out on one side of the foot to complete the stretch.
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