Dynamic Stretches for Runners

September 23, 2008 | in Fitness | 0 Comments

Old school static stretching has fallen out of favor as part of the pre-run ritual for many trainers and sports physiologists. JeeForce offers a nice set of active stretch movements to increase your strength, flexibility and maximize your warm-up.

This post has been provided by Jeraldine "JeeForce" Luque, personal trainer at Sky Sport Spa—the gym made famous by Bravo TV's show WORKOUT. Check out our interview with JeeForce for background and contact information.

Active stretching, which involve progressive muscle contraction and specific patterns of movement against external loading over the full range of movement, seem to offer the most effective means of improving the full range of functional performance in sport (running) and exercise. But, even though active stretches appear to be much better for athletes and runners in particular, runners persist in doing static stretches.
Michael Yessis — AMAA Journal, Winter, 2005

Active Calf Stretch

Start with the ankle—the first major joint complex (aside from the feet) that absorbs impact when you run. Begin with the side that is most tight.

Click on the images at the right to see the movement demonstrated.

Place one leg in front of the other, with hands up against the wall, shoulder width apart.
Keeping the back leg straight, shift your body weight forward from the ankle all the way up through your leg. Shift your weight from the back of the heel forward to the front of your foot.
You will feel resistance in other areas: the front leg, arms and shoulders.

Repeat 15-20 reps for each leg.

Active Hip Stretch with Anterior Reach

Click on the images at the right to see the movement demonstrated.

The start position is similar to a basic lunge, keeping your arms out in front of you shoulder height and shoulder width apart. The back leg will be the main driver for the movement, as well as the upper body.
As you start to lunge down—driving the back knee towards the ground—focus on lifting the rib cage.
Start to reach your arms up and back. The key is to use your trunk to drive the arms; this will also integrate the core complex into the movement.

Repeat 15-20 reps each side.

Active Glute Stretch with Compliments to the Low Back

The glutes are a key muscle complex for effective running, so you want to spend a good amount of time stretching them out before a run.

Click on the images at the right to see the movement demonstrated.

Place hands up against the wall at shoulder height and shoulder width apart.
Cross one leg over, placing it on the opposite top thigh.
Begin to shift back, as if you're sitting. Place your body weight into your glutes, letting your arms extend and reach.
Push back up to a upright position and repeat the motion.

For individuals who run for a extended amount of time, I recommend at least 2 rounds starting with your tighter side.

Repeat 1-3 sets of 15-20 reps for each side (both legs equal 1 set).

Consult with a physician and/or fitness expert before beginning or altering your training program. Please review the Terms of Service for more information.