Ready to go for a run? Not so fast – have you warmed up yet? More importantly, how did you go about warming up? What if those stretches are actually sabotaging your run or workout?
They very well could be. If you’re doing static stretches, like holding a hamstring stretch, you’re doing yourself more harm than good.
Ok, you’ve got your cool athletic clothes, your favorite sneakers, and a killer playlist. Maybe you’ve even set up a fitness tracker. Now you’re ready to do some warm-up stretches and get going.
But wait… About those curb stretches you’re doing for your calf and Achilles tendon? Stop doing them, right now.
Static stretches involve extending a muscle to where its range of motion ends and holding it in that position. You know, like stretching your calves, hamstrings, or quads for example. And while it may seem commonplace, this method of stretching should not be used for warming up.
Why’s that? Because it’s counterproductive. Practicing static positions prior to exercising or running can lead to overstretched, stressed muscles, and even hinder your flexibility. Plus, pre-workout static stretching may also increase your risk of injuries.
Simply put, moves you hold in place simply should not be done prior to a run or workout.
What you should do is save the static stretching for after your run or workout to cool down. Static stretching post-run can help improve blood flow and flexibility, too.
As for what to do before your run or workout, that’s when it’s time for dynamic stretches. These are short, repetitive movements like jogging or marching in place, toe touches, or side bends.
Your warmup stretches should help get your blood flowing and mimic activities in which you’re about to participate. You want to wake those muscles up, not stress them out.
Here’s what you should remember. Before you run or workout, use dynamic, fluid stretches that put your body in motion. Warmups should essentially involve some sort of aerobic component.
Afterwards, use your long-hold stretches to cool down.
