Body Science
Doing It Right ! By Jurgens Grobler
Here ’ s a simple but comprehensive guide to effective pre- and post-run warm-up and stretching techniques that will elevate your running experience .
The art of warming up and stretching before and after a run isn ’ t just a routine to follow , it ’ s a game-changer . These essential practices aren ’ t just about ticking boxes ; they ’ re about elevating your performance , warding off injuries , and keeping your muscles in peak condition . So , let ’ s dive into the latest insights on pre- and postrunning warm-up and stretching strategies , unlocking the secrets to a smoother , safer , and more rewarding running experience .
1 PRE-RUN WARM-UP
Before you hit the pavement , it ’ s crucial to fire up your engine . Studies underscore the pivotal role of a well-executed warm-up in slashing injury risks and turbocharging your performance . Enter dynamic stretching – the dynamic duo of the warm-up world . With controlled movements that take your muscles through their full range of motion , dynamic stretches are like priming your body for a symphony of motion . They get your blood flowing , dial up your flexibility , and set the stage for running greatness .
Start with the powerhouse muscles : Use dynamic leg swings , lunges , high knees , and lateral leg swings to give your quadriceps , hamstrings , calves , hip flexors , abductors , and adductors a wake-up call .
• Dynamic leg swings involve swinging one leg forward and backward , targeting the quads , hamstrings and hip flexors .
• Lunges , a . k . a . ‘ the world ’ s greatest stretch ,’ incorporate a dynamic lunge movement followed by a hip flexor stretch , targeting multiple muscle groups in one fluid motion .
• High knees engage your core and boost circulation , while lateral leg swings engage your hip abductors and adductors , crucial for stability and balance .
Move to the upper deck : Arm circles and shoulder rolls limber up your shoulders , arms , and upper back , ensuring smooth arm swing coordination as you dash forward .
• Arm circles involve rotating your arms in circular motions , while shoulder rolls help release tension in your shoulders and upper back .
Core engagement is key : Incorporating torso twists and side-bends fires up your core muscles , boosting stability and posture when you hit the road .
• Standing and seated torso twists involve rotating your torso from side to side , activating your obliques , rectus abdominis and erector spinae muscles .
Pre-run Warm-up Routine
Check out the easy-to-follow video below to see how to do all these stretches and movements .
2 POST-RUN STRETCHING
Once you ’ ve conquered the kilometres , it ’ s time to show your muscles some love in order to enhance recovery and flexibility . Post-run stretching isn ’ t just a luxury ; it ’ s a necessity , for several reasons :
• Improved flexibility … Stretching helps increase your range of motion and flexibility , which can lead to more efficient running form and technique .
• Injury prevention … Stretching loosens up tight muscles and joints , reducing the risk of strains , sprains or other running-related injuries .
Now meet the unsung heroes of your post-run routine : Post-workout stretches , your muscles ’ trusted ally . These stretches play a crucial role in loosening up muscles , improving range of motion , and reducing the likelihood of injury .
Don ’ t forget the hip flexors : Stretching these vital muscles improves hip mobility and safeguards against imbalances that can lead to injuries .
• The most effective hip flexor stretch involves a half-kneeling position , pushing the hips forward while engaging the glutes , and adding a side bend for a deeper stretch targeting the iliopsoas and rectus femoris muscles .
Quick Post-run Stretch
This video shows you exactly how to do all the stretches and movements described in this article .
Start with the calves : Calf stretches prevent stiffness and preserve flexibility in these hard-working muscles .
• The brick wall calf stretch involves placing one foot on a raised surface , like a brick , leaning forward to stretch the calf muscle , and bending the knee slightly to target the soleus and Achilles tendon .
Move up the legs : Now , let ’ s give those hamstrings and quadriceps some TLC , with static stretches that ease tension and keep those muscles limber .
• The seated single leg hamstring stretch involves sitting on a bench with one leg extended and the other bent , then leaning forward to stretch the hamstring of the extended leg .
• The seated quad and ankle stretch involves sitting with your knees bent and your buttocks resting on your heels , then leaning back slightly to stretch the quadriceps and ankles .
3 SETTING THE RECORD STRAIGHT
Recent studies , like the groundbreaking review by Herbert and Gabriel , have illuminated the effects of pre- and post-exercise stretching on muscle soreness and injury risks . While the verdict on soreness reduction may be mixed , the evidence is clear that incorporating a robust warm-up and stretching routine into your running regimen is non-negotiable . It ’ s the cornerstone of performance optimisation , injuryprevention , and muscle recovery . So , arm yourself with the latest research findings ,
embrace the right techniques , and watch your running journey reach new heights
54 ISSUE 168 | www . modernathlete . co . za of success and satisfaction .
Jurgens Grobler is a holistic health and wellness advocate with a wealth of qualifications and diverse experiences , including coaching , strength training , biomechanics , injury-prevention and sport massage , and he specialises in personalised fitness programmes . As an avid runner and cyclist , he embodies a lifestyle of health , balance and passion . More at http :// www . jagfitness . co . za