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February 2025

Running stretches for speed and flexibility

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Running Stretches for Speed and Flexibility

Incorporating specific stretches into your running routine can significantly enhance your speed and flexibility. Stretching improves running form and stride length, ultimately making you a smoother and more efficient athlete. Dynamic stretches are particularly useful before running, while static stretches are better suited for post-run recovery.

Benefits of Stretching for Runners:

  • Increased Flexibility: Stretching keeps muscles flexible, allowing them to maintain their fullest range of motion.
  • Improved Running Form and Stride Length: Flexibility impacts running form and stride length.
  • Reduced Stiffness: Stretching after a run can help reduce muscle and joint stiffness.
  • Injury Prevention: Dynamic stretching before running can reduce injury risk.

Dynamic Stretches to Perform Before Running:

  • Inchworm/Donkey Kick Combo: This dynamic stretch enhances the range of motion for both upper-body and lower-body muscles, targeting key muscle groups used in running.
    • Start in a push-up position.
    • Keep your hands on the ground and walk your toes toward your arms, keeping your legs straight (Inchworm).
    • Get your feet as close to your arms as possible, pause for two seconds.
    • Walk your hands forward to return to push-up position.
    • Drive your left knee toward your right elbow, then kick it back and up as high as possible (Donkey Kick). Hold for two seconds.
    • Repeat with your right leg, then repeat the Inchworm.
    • Sets/Reps: 5x1

  • Forward Lunges with Arm Circles: This full-body dynamic stretch targets both the lower and upper body, improving coordination.
    • Walk and perform lunges at a slow, controlled speed, alternating legs.
    • While lunging, perform slow clockwise arm circles at shoulder height, gradually making the circles larger.
    • After 8-10 yards, switch to counter-clockwise arm circles while continuing walking lunges.
    • Sets/Distance: 2x15-20 yards

  • Wall Drives: This drill trains athletes to maintain hip extension and glute engagement.
    • Extend your arms straight ahead to a wall and lean your body at a 45-degree angle.
    • Rise onto the ball of your right foot and explosively drive your right knee toward your chest.
    • Keep your toes pulled toward your shin and squeeze the opposite glute.
    • Quickly drive your right foot back into the ground behind you while explosively driving your left knee toward your chest.
    • Continue to alternate legs.
    • Sets/Reps: 3x10

  • Spiderman Lunge with Hip Lift and Rotation: This stretch mobilizes the upper body and works on the rotational aspect of running, dynamically stretching the adductors and external rotators of the hips.
    • Start in push-up position, drive your right knee to the outside of your right elbow and place your foot on the ground, with your left leg extended behind you (Spiderman Lunge).
    • Drive your front heel into the ground to push your butt toward the ceiling (Hip Lift). Hold for one second.
    • Take your right hand off the ground and slowly rotate until it is fully straight above you, following your hand with your eyes (Rotation). Hold for one second.
    • Switch legs.
    • Sets/Reps: 3x8 each side

  • Other Dynamic Stretches: Run-High Knee-Run-Butt Kick Stretch, Lateral Lunges, Hip Circle Stretch, Elbow Touches, and Arm Circles.

By incorporating these stretches into your routine, you can prime your body for high-speed performance.

Read: What to eat to run faster

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