Some swear by it, others shake their heads vigorously. But does stretching before running belong to the warm-up program or should you rather do without it? Here comes the answer!
Finally, the end of the day! Off into the running shoes and off we go!
Before you start running, however, be sure to warm up to prepare your muscles for athletic exertion.
After that, a few stretching exercises and the running training can start. But is that the right thing to do? Should you stretch at all before running?
In short, there is no right or wrong when it comes to stretching. Even researchers still disagree on whether stretching before running is really helpful or even harmful.
However, if you decide to go for it anyway, there are a few things you should definitely know.
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What stretching before running really brings
We all know that it's very important to warm up before a workout. But should you include stretching exercises in your warm up program?
In principle, there is nothing to be said against a few stretching exercises. They prepare the body for the athletic load. In addition, they help you to promote and maintain mobility.
Before the run, however, it is important that you only do a very short stretching program. Also, choose dynamic exercises.
They make you feel muscularly fresher and relieve daily tension. This means you don't have to fight against your body's own resistance while running.
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Stretching exercises alone, however, are not enough to get your muscles up to operating temperature. They also do not make you faster.
Therefore, warm up well and do the exercises for stretching in addition or even omit them.
Many sports physicians advise stretching only after running, when the muscles are already warmed up. Here you can also stretch more extensively and choose static exercises.
Ultimately, however, you can decide for yourself whether stretching before running or only afterwards is better for you.
How to stretch properly before running
During the warm up, you should focus on dynamic stretching. This makes the muscles more flexible and warms them up without reducing muscle tension.
This is important because decreased tension in the muscles minimizes performance and increased joint range increases the risk of injury.
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It's best to run in for 5 to 10 minutes beforehand and then do 1 to 2 dynamic stretch series of 10 repetitions each.
Be sure to go fluidly through the exercise change and do not stretch to the maximum end posture of mobility. Hold each exercise for a maximum of 2 seconds.
Dynamic stretching vs. static stretching
There are two types of stretching: static and dynamic. In both cases, the aim is to improve or maintain the flexibility of the body.
Static stretching
In static stretching, you get into a position and hold it for a few seconds. You try to go as deep as possible into the stretch. The muscles are stretched in length.
Static stretching is best done after a workout. You loosen your muscles and improve your flexibility.
Before training, this type of stretching is not very recommended. Because by taking the tension out of the muscle, it is no longer very powerful.
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Dynamic stretching
Dynamic stretching uses a repetitive rocking, circling or swinging motion to bring the muscle into stretch.
You do not go into maximum stretch and the tension is not maintained. It is done only briefly but several times.
This type of stretching is perfect for stretching before running. You warm up your tendons, ligaments and muscles and the blood flow is stimulated.
Dynamic stretching not only makes you more flexible. It activates your tissue and prepares it for the subsequent load.
But be careful: too jerky movements can overstimulate your tendons and ligaments.
5 exercises for stretching before running
Don't want to miss out on stretching before your run? Then you should include these dynamic stretching exercises in your warm-up program. They will help you warm up your muscles and prepare them for the athletic load.
1. stretch hip, front of thigh & upper body.
- Walk forward with your right leg in a large lunge.
- Place your hands on the inside of your right foot.
- Stretch the left leg fully back and keep the back straight.
- Turn the upper body up to the right side.
- Stretch your right arm up and look at your hand.
- Turn back towards the floor.
- With the elbow of the right arm, push the right knee slightly outward.
- Keep the left leg loose.
- Repeat this exercise 5-10 times per side.
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2. stretching exercise for the back of the thighs and back.
- Walk forward with your left leg in a large lunge.
- Place your hands on the left and right side of the foot.
- Now extend the right leg backwards.
- Push the buttocks upwards.
- Bend the upper body over the left leg.
- Try to stretch the left leg.
- Repeat this exercise 5-10 times per side.
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3. stretching before running: Gluteal muscles
- Stand up straight.
- Now lift your left knee.
- Hug it with your hands and pull it towards your chest as far as you can.
- Change the leg.
- Do this exercise 5-10 times per side.
4. stretching exercise for the front of the thighs
- Stand up straight.
- Angle one leg backward.
- Grab the ankle with your hand and pull the leg towards the buttocks.
- The pelvis tilts slightly forward in the process.
- Stretch the other arm upwards.
- Repeat this exercise 5-10 times per side.
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5. stretch the back of the thigh
- Stand up straight.
- Try to touch the floor with your fingertips by bobbing downward.
- The legs remain stretched.
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Our conclusion
Warming up before training or competition is very important. It prepares the body for the upcoming load, boosts the energy supply of the metabolism and activates the muscles. In addition, you can also stretch before running. However, it is up to you to decide whether it is good for you or not. If so, choose dynamic stretching exercises and keep your stretching program short.
Have fun running!
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