Running stretches for speed and flexibility

Running Stretches for Speed and Flexibility

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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.

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Benefits of Stretching for Runners:

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• 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.

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Dynamic Stretches to Perform Before Running:

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• 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

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• 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

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• 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

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• 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

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

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

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Read: What to eat to run faster