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.