Avoid Injuries and Improve Performance with Dynamic Stretching

A Complete Guide to Dynamic Stretching

Way too often, preventable injuries can sideline a runner. Whether it’s an ache in your hip, some knee pain, or general tightness, there’s nothing more frustrating than needing to sit out on crucial training runs to recover from pain or injuries. 

Over 50% of runners report some kind of injury per year. So many runners have some form of consistent nagging pain or tightness. And when you don’t spend the time to take care of your body and nip these issues in the bud, this tightness or soreness can quickly become something more serious and completely sideline your training.  

Luckily, there are plenty of ways to keep your body healthy and ensure you can continue to train and log those miles throughout the years. From finding the right shoes to consistently rolling and stretching, runners can put in the work to prevent these injuries and keep their bodies feeling healthy and ready for their next run. 

One of the best ways to take care of yourself, target sore muscles, and stay healthy is to warm up before running with some dynamic stretching. After you lace up your running shoes, try a few simple dynamic stretches to improve your range of motion and enjoy a more pain-free run. 

If you’re not sure where to start with dynamic stretches, we have your back. Here’s your complete guide to everything you need to know about dynamic stretching and five of the best stretches for injury prevention. 

What is Dynamic Stretching?

Before we get started with the best dynamic stretches for your runs, it’s important to understand what dynamic stretching actually is. 

There are two main types of stretches most athletes will encounter throughout their careers: Dynamic and static. Dynamic stretches are any controlled movement designed to warm up your muscles and joints. Instead of holding a position, you move through a full range of motion to get your body moving and prepare for activity. 

In contrast, static stretching involves stretching and holding your muscles in a certain position for a longer amount of time. While static stretching is generally done after a run or workout, the controlled, functional movements associated with dynamic stretches are most effective when done before a run.

The Benefit of Dynamic Stretching Before a Run

When it comes to dynamic stretching, exercise research over the years shows a huge range of benefits. Here are just a few ways dynamic stretching can help improve your training:

• Help Prevent Injuries – Dynamic stretching mobilizes your muscles, improves flexibility, and increases range of motion to help reduce the likelihood of injuries and decrease soreness after a run
• Increase Muscle Temperature and Blood Flow Before a Run – Dynamic exercises are a crucial part of any good warm-up routine, as they prepare the body for activity and warm up muscles.
• Improve Mobility – Whether you run, lift weights, or play any other sport, mobility is a key part of staying fit and healthy. With controlled, functional movements, dynamic stretching increases mobility and flexibility in your sport and everyday life.
• Increase Heart Rate Before a Run – Performing active, repetitive movements will increase your heart rate before you hit the streets or trails for your run. This will prevent any heart rate spikes that come from jumping right into intense exercise. 
• See Performance Benefits and Improvements – Starting a run with stiff muscles and a low heart rate can actually have a negative impact on your performance as a runner. By incorporating dynamic stretching into your routine, you can improve your aerobic capacity, increase speed, and prevent you and your body from tiring out quickly. 

Now that you know what dynamic stretching is, when you should perform these movements, and how it can benefit your performance, you’re ready to dive in with a few of the best dynamic stretches during your next warm-up! Here are a few exercises to consider if you want to start seeing some of these key benefits to your running routine.  

Leg Swings

Leg swings are a fantastic way to target your lower body during your dynamic warm-up. And because hip and IT band injuries are so common among runners, targeting your hips, quads, and other surrounding muscles is crucial.

1. Hold on to a wall or other static object for support.
2. Facing the wall, stand on one leg and swing your leg in front of your body and back out to the side. 
3. Repeat with the other leg. 

Once you’ve completed lateral leg swings, you can stand with your side to the wall and swing your non-supporting leg forward and backward as for an even better stretch. 

Side Lunges

This exercise helps increase flexibility and warm up your lower back, thigh, and hip muscles before a run. 

1. Standing with your feet shoulder-width apart, take a large step out to the side with your right foot.
2. While keeping your left leg straight, bend your right knee and shift your weight over the right foot. 
3. Lunge to the other side as you shift your weight over the left foot, straightening the right knee.
4. Alternate between both sides.

Heel-to-Toe Walks

For ankle stability and calf and shin muscle activation, try out some heel-to-toe walks before your workout. 

1. Start by standing with your feet shoulder-width apart
2. Place your right foot out in front of you, focusing on stepping with your right heel on the ground and rolling forward to the ball of your foot, and finally up on your toes. 
3. Step forward with your left foot and complete the same step, rolling from your heel to your toes. Continue to walk forward alternating the heel-to-toe roll with each foot. 

Arm Circles

Many runners often focus on their lower body, forgetting about the importance of warming up their arms too. But the truth is, warming up your arms and shoulders can be just as important to prevent tightness and injury. 

1. Extend your arms out to the side at shoulder height with your palms facing the ground. 
2. Move your arms in small circular motions, as if you’re drawing circles in the air.
3. Continue this motion for about 30 seconds with both forward and backward circles.

High Knees

High knees are a great dynamic stretch to raise your heart rate and stretch your glutes and hamstrings. 

1. Look straight ahead and keep your shoulders straight, posture tall, and core muscles engaged. 
2. Run in place, lifting your right knee up to waist level and alternating legs as you continue this movement at a running pace. 

Adding Dynamic Stretching to Your Routine

While static stretching can be great for sore muscles after a run, there’s no better way to prepare for a run than with some dynamic stretching and exercises. 

From decreasing stiffness to preventing injuries, dynamic stretching has so many benefits to runners, gym-goers, walkers, and beyond.

Ready to learn more about dynamic stretching and get all the tools and resources you need for your next run? Stop by one of our New England Marathon Sports Stores today to get all the equipment you need and speak to some experts about stretching, injury prevention, and so much more! Armed with all the right stretches and necessary gear, you’ll be prepared to hit the trails or roads and enjoy some happy, pain-free running!