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Dynamic stretches for runners is a sort of stretching that involves movement. Despite our differences, most runners today share one trait: we lead hectic lifestyles.
It achieves a stretch by stretching the muscles themselves. It differs from ordinary "static" stretching in that the stretch posture is not maintained. A fully integrated regimen will include not only your running exercises along with workout loads but also a variety of other important components that help us become well-rounded, powerful, and healthy athletes.
Warm up with dynamic stretches, which are controlled and repetitive motions. They elevate the body temperature, enhance blood flow, and aid in the delivery of oxygen to your muscles. They increase the maximum range of motion and neuromuscular coordination.
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8 dynamic stretches for runners
1) Leg swings
Leg swings are ideal for conditioning the lower body for any type of exercise since they engage and dynamically extend almost every leg muscle.
- Begin by placing a single hand on a wall.
- Lift your opposing leg and spin it forward, then backward, like a pendulum. Maintain a strong core engagement.
- Swing for approximately ten to twelve reps before switching sides.
Some of you can also conduct a leg swing against the wall. Just swing your leg across your torso and laterally out beyond you.
2) Squats
This exercise includes glutes because they are essential for an efficient run. Place your feet slightly outside, hip-width apart. Send your hips back and forth while maintaining the weight in the heels. Aim to get so low that your hips fall below your knees. To stand back up, push off your heels and repeat.
3) High knees
Stretch the glutes, hip flexors, and hamstrings to prepare the athlete for speed while also improving the flexibility of the hips during running exercises. Excellent for sprints.
Begin with your feet hip-width apart and your chest forward. Raise one knee to the chest while the opposite leg rests on the ball of your foot. Finish by alternating the legs and pattern. Begin walking and increase the cadence of the exercise rather than the length of the stride.
4) Side lunges
Stand with a wider stance (wider than your hip or shoulder breadth), but not enough that you feel strained. With both of your feet pointing ahead, bend the left side of your knee, enabling the hips to sit backward, and step to the right, shifting the weight towards the right foot.
Keep the top of your body upright as well as your core engaged as you move. Then return to your original position. Do ten reps, then swap sides. This engages the core stabilizing muscles as well as the hip abductors and adductors.
5) Arms circle
Running is commonly thought of as a lower-body activity, but the arms play a significant role in your stride. Furthermore, upper-body stiffness when jogging can produce excessive tiredness. Arm circles help to stretch out your forearms, shoulders, and back area.
- Stand tall with your arms outstretched and your palms towards the floor, forming a "T" with your body.
- With controlled movements, circle the arms forward 15-20 times. As you proceed, gradually increase the size of the circles.
- Repeat the exercise by circling your arms 15-20 times backward.
6) Torso twist
The Torso Twist is a vigorous workout that serves to activate and prepare the core for movement. Because possessing a powerful core is essential for many everyday actions and workouts, it is critical to warm up the muscle layers before the activity.
7) Hip stretch with twist
Hip stretching with twists is an excellent workout for warming up the hips and improving hip mobility.
The hip stretch should be performed in the following manner:
- Begin in the push-up position.
- Step forward on one knee, then straighten your opposing arm and reach toward the ceiling.
- Maintain a firm core and hold this position for a couple of seconds.
- Rep with the other leg and arm.
8) Hip circles
Hip circles are among the hip exercises for mobility that help to enhance hip mobility while also stretching and strengthening the muscles in the lower back and the core.
Start by balancing with your feet hips apart, palms on your hips, looking straight ahead, and maintaining a straight upper body. Circular motion with your hips. Perform 10 circular revolutions in both directions.
Warming yourself prior to a run is critical for avoiding injury. The style of jogging warm-up you use is also important, and the static stretching you learned in your senior year gym class might not be your best option.
