We may earn commission if you buy from a link. A list of all exercises with major muscle groups targeted and time stamp. Common logic dictates that a good stretching routine paired with an appropriate warm up and cool down before and after activity and can be an effective way to prevent injuries. Indeed, studies show that static stretching—holding a muscle in an elongated, fixed position for 30 seconds or more—could hurt performance if done before a workout (save it for after your run). There are different types of stretches recommended for before or after your run: Before running: A short warm-up routine of dynamic stretching can help your muscles feel refreshed. The track and field warm up exercises in this video can help runners, vaulters, long jumpers and sprinters loosen and lengthen active muscle fibers before putting the body through a high intensity workout. In track and field, throwers usually perform 400m – 600m of active warm up exercises broken down into 10 exercises at 40m – 60m each. There’s a good variation here and the athlete is able to perform each exercise well enough to get a good understanding of what to do. Some research suggests that pre-event stretching may actually decrease performance. Post-race stretching, or static stretching, focuses on muscular elongation and relaxation and helps prevent soreness or strain. Static stretching at the end of your run can bring your heart down, cut your risk of injury and lessen muscle soreness." Research has also shown that stretching immediately before an event weakens hamstring strength. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Dynamic stretching is most effective when it's sport-specific. Is something not working as it should? Sprinters and jumpers generally warm up with 800m-1,000m of exercises and include more explosive exercises near the end of the warm up routine. "Dynamic—that's in motion—and static stretching is an essential part of any runner's training program," Kennihan said. Stretching is essential for improving flexibility, which is an important component of overall fitness, along with mobility, strength, power, and endurance. Gear-obsessed editors choose every product we review. Maybe you've heard that stretching before a run is a big mistake. Dynamic stretching before a race warms up your muscles, preparing them for short and powerful bursts of energy. Also, try performing a "dynamic warmup."

You may be able to find more information about this and similar content at piano.io Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Would you like to share an article? This commenting section is created and maintained by a third party, and imported onto this page. But 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. Consider skipping stretching before an intense activity, such as sprinting or track and field activities. A proper stretching routine helps improve your running performance and speed. A routine which should be part of everyone’s routine no matter what their level. The 5-Minute Daily Stretching Routine Medically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDE — Written by Natasha Freutel on July 18, 2016 Runner’s stretch List of Exercises. "Dynamic stretches activate and loosen up all your leg muscles, preparing you for your run. Use small movements for the first few reps, and increase the range of motion as you go. You may be able to find more information on their web site. Walking Lunge with Rotation (quadriceps / psoas / core) Walking Lunge with Toe Reach (hamstrings, quadriceps, psoas) Lunge with Overhead Stretch (quadriceps, psoas, core) Backwards Lunges with Reach - Opposite Arm and Leg (quadriceps, psoas) Backwards Lunges with Reach - Same Arm and Leg (quadriceps, psoas) Worm Stretch with low lunge (hamstrings, quadriceps, psoas, adductors) Backwards quadriceps stretch with lunge (quadriceps, psoas) Low lunges and back stretch (quadriceps, psoas, adductors) Seated hamstrings and lunges (hamstrings, quadriceps, psoas) Proned toe to hand (quadriceps, obliques, psoas, quadratus lumborum) Supine toe tohand (gluteus, hamstrings, quadratus lumborum) Hurdle position with dynamic change (hamstrings, glutes, pelvis) Do you have any feedback?