Stretch it out

Stretching ain’t what it used to be. Gone are the days of standing and bouncing your way to touching your toes. There are a lot of different approaches to stretching these days, with some folks saying that it’s not at all necessary.  And, while I think that some people can probably get away with little or no stretching, I believe that most people can benefit from practicing an efficient stretching routine.  I am an advocate of dynamic, as opposed to static stretching. This means that you stretch through movement, rather than holding your muscle in one position for a period of time.  If you choose to stick with static stretching, never stretch a cold muscle! Either perform your stretching after your workout or after you’ve warm-up for 5 to 10 minutes. Dynamic stretching, on the other hand, can be done before or after your run.

Here is a nice pre-run dynamic stretching routine that I follow and adapted from Runner’s World. Don’t start too quickly. Start slow and steady, focusing on form. As your muscles get looser and the exercise get easier, you can increase the speed in which you do them.

LEG SWINGS 
Swing one leg out to the side, then swing it back across your body in front of your other leg. Repeat 10 times on each side. Next swing one leg front anad back. Repeat 10 times on each side. Feel wobbly? Hold onto a steady object.


BUTT KICKERS
 While standing tall, walk forward with an exaggerated backswing so that your heels come up to your glutes. When this is easy, try it while jogging. Do 10 reps on each side.

PIKE STRETCH 
Get in a "pike" position (hips in the air…like down dog). Put your right foot behind your left ankle. With your legs straight, press the heel of the left foot down. Release. Repeat 10 times on each side.



HACKY-SACK 
Lift your left leg up, bending the knee so it points out. Try to tap the inside of your left foot with your right hand without bending forward. Repeat 10 times on each side.



TOY SOLDIER
 Keeping your back and knees straight, walk forward, lifting your legs straight out in front and flexing your toes. Advance this by adding a skipping motion. Do 10 reps on each side.



WALKING LUNGES 
Step forward using a long stride, keeping the front knee over or just behind your toes. Lower your body by dropping your back knee toward the ground. Maintain an upright posture and keep your abdominal muscles tight.


Run for your lives,
Bree