Dynamic Stretching

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Happy Monday Runners! 

A few weeks ago I covered when to stretch and gave you all my favorite static stretches. I didn’t comment much on dynamic stretching, but I know many runners prefer it. So I decided to do some research and share what I’ve learned with all of you!

Dynamic stretching differs from static stretching in that you are moving. Livestrong defines it as “stretching comprises controlled movements, such as leg and arm swings, that slowly bring the muscles close to their range of motion limit without exceeding it.” They are useful before activity that requires a lot of mobility. Cough, cough- like running!

Some examples also given by Livestrong are:

  • Torso twists (gently please!)
  • Arm circles (try large and small circles)
  • Knee-highs while jogging
  • Stretching lunges while walking
  • Standing leg lifts 

After reading up on dynamic stretching I realized my team used to do some of them in practice as part of our warm-up.

  • Leg swings- stand with your hands on a wall or fence for support and swing your right leg up to the right. Then swing it back down in front of your left leg. Go back and forth a few times and then switch.
  • Butt-kicks while jogging
  • Karaokes- the strangest movements, but we thought they were so fun! I can’t really explain this one in words so here’s a video: https://www.youtube.com/watch?v=PEbVqwLX8xY

Dynamic stretches are good to incorporate into your warm-up if you have the time. If you don’t think you have time, it would take less than five minutes to do each one listed above for 20-30 seconds each! Now, power off your computer/phone so you can get outside and enjoy this lovely weather with a nice run.

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One thought on “Dynamic Stretching

    Training for your first 5k « A Lazy Runner said:
    May 9, 2014 at 2:15 pm

    […] daily. Incorporate dynamic stretching before and static […]

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