When it comes to speed training, many people believe that simply running more and more will make them faster. While on-field sprints and drills are crucial, they are not the sole method of improving speed. Flexibility plays a significant role in running form and stride length, and having a greater degree of flexibility will enhance athletic performance. To assist you in increasing your speed, we have gathered five stretches that, when performed correctly, will prepare your body for high-speed activities. Before your next workout, give these stretches a try to enhance your speed and leave your competitors behind.
Recommendation for Runners: To Stretch or Not to Stretch
Prior to beginning your run, you should prioritize performing a warm-up routine that consists of dynamic stretching exercises. These exercises may involve leg swings, arm circles, walking lunges, butt kicks, high knees, and torso twists. Engaging in this warm-up will have the effect of raising your heart rate, improving blood circulation to the muscles, and readying your body for the running session.
After completing a run, it is advisable to engage in static stretching as the muscles are already warmed up. This method of warming up is beneficial for muscle relaxation and has the potential to contribute to recovery and the preservation of flexibility.
If you choose to do static stretches before running, make sure to do them after a short warm-up when the muscles are not cold. Additionally, avoid stretching to the point of pain and instead aim for a gentle tension.
While static stretching before a run does not pose harm to recreational runners if performed correctly, current best practices recommend incorporating dynamic stretching into a warm-up routine. It is imperative to pay attention to your body, take into account what feels appropriate, and modify your stretching routine as necessary.
Inchworm/Donkey Kick Combo
The Inchworm/Donkey Kick Combo is a highly efficient dynamic stretch because it specifically focuses on the lower-body muscles used in running, as well as the upper-body muscles necessary for correct running form.
According to Jim Carpentier, CSCS and licensed massage therapist, the Inchworm/Donkey Kick Combo is an excellent dynamic stretch that can improve the range of motion for both upper-body and lower-body muscles.
When there isn’t enough time, the Inchworm/Donkey Kick Combo can be used to effectively stretch multiple major muscle groups at once. Carpentier emphasizes that athletes may mistakenly believe that dynamic stretches for the lower-body muscles are sufficient for preparing for sprinting or running drills. However, it is important to also incorporate dynamic upper-body stretching as proper running technique engages the upper-body muscles.
Guide:
- Assume the push-up position.
- Keeping your hands on the ground, walk on your toes toward your arms while keeping your legs straight. This is the Inchworm portion of the movement.
- Get your feet as close to your arms as you can, then pause and hold 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. This is the Donkey Kick portion of the movement. Hold for two seconds before returning to push-up position.
- Repeat the movement with your right leg before repeating the Inchworm.
Forward Lunges with Arm Circles
Similar to the Inchworm/Donkey Kick Combo, Forward Lunges with Arm Circles are a dynamic stretch that targets both the lower body and upper body. “This is another beneficial full-body dynamic warm-up stretch to perform before running or sprinting,” Carpentier says. The ability to simultaneously and effectively move your lower body and upper body in concert is the major component of running, which makes this dynamic stretch a great inclusion to your pre-speed workout routine.
Instructions:
- Begin by simply walking and performing Lunges at a slow, controlled speed, alternating legs.
- While you’re lunging, perform slow clockwise Arm Circles at shoulder height.
- Make small circles that gradually get larger.
- After 8-10 yards, switch to counter-clockwise Arm Circles while continuing your Walking Lunges.
Sets: 2, Distance: 15-20 yards.
Wall Drives
The speed at which you run is determined by the amount of force you are able to generate into the ground. By increasing the force exerted through your feet, you enhance the forward thrust produced.
Proper running form requires Wall Drives, which involve driving your feet into the ground behind you and simultaneously driving the opposite knee up. It is crucial to extend one leg behind you while bringing the opposite leg up in front of you.
According to Kasey Esser, CSCS and certified personal trainer, this drill is excellent for helping athletes develop the ability to keep their hip extended and engage their glutes while one leg extends and the other leg rises in a controlled manner. Esser mentions that this drill is particularly appealing because it mimics a functional stance that can be beneficial for performance on the track or field.
Wall Drives are popular among elite athletes such as Da’Quan Bowers because they enhance running form and improve flexibility.
Instructions: 1. Analyze the problem or situation thoroughly. 2. Break down the problem or situation into smaller parts. 3. Plan a course of action based on the analysis. 4. Implement the planned course of action. 5. Evaluate the results of the implemented action. 6. Make any necessary adjustments or modifications based on the evaluation.
- Extend your arms straight ahead of you 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.
- Your opposite leg should be straight throughout the knee drive.
- Quickly drive your right foot back into the ground behind you while explosively driving your left knee toward your chest.
- Continue to alternate legs until the set is complete.
Perform three sets of ten repetitions.
The Run-High Knee-Run-Butt Kick Stretch
This first exercise is designed to increase your heart rate and loosen your joints.
- Run for 20 seconds in place with a tall posture and relaxed arms, lightly pulling your feet off the ground with each step.
- As you keep running in place, bring those knees up with each step for 20 seconds–about 50% as high as an all-out high knee effort–we’re just getting started!
- Switch to 20 seconds of butt kicks–again, we are going for about 50% effort to warm up your hamstrings.
- Start the cycle over. This time, bring the high knees and butt kicks up to 75-100%.
Lateral Lunges
This is an excellent stretch that helps to open up the hips and increase circulation in the legs.
- Assume a wide, square stance–yep, imagine a starting wrestling pose!
- Place your hands on your hips, or support them on your thigh if you need a little support. For a more advanced move, place your hands behind your head.
- Lunge from side to side, keeping your hips back and head and chest tall.
- Complete 20 lunges.
The Hip Circle Stretch
To continue loosening and strengthening the hips, legs, groin, and glutes, we will move smoothly from the lateral lunge into this stretch.
- At the end of the last lunge, place your hands on the ground and rotate into a traditional long lunge position.
- Your forward foot should be on the outside of your shoulder, with your toes straight.
- With your front foot flat and your back foot with a raised toe, rotate your hips ten times in a circle clockwise and ten times counterclockwise.
- Walk your hands over and lean into a low lunge on the other side. Repeat ten circles.
Elbow Touches
After completing the hip circles, remain in a low lunge position and proceed to walk your hands back to the other side. This will conclude the warm-up for the hips with elbow touches.
- Once you’ve walked over, take the elbow closest to your bent leg and lightly touch it to the ground.
- Walk your hands to a low lunge on the opposite side. Touch the other elbow down.
- Keep your hips low and center for 20 elbow touches.
Arm Circles
To ensure that your legs and hips are warmed up and prepared for running, perform some warm-up exercises. Additionally, incorporate arm circles into your routine, as this will help relax your arms and synchronize their movement with your stride.
- Rather than traditional arm swings, this exercise involves simultaneously moving one arm forward and one backward.
- Start with both arms over your head, and place one arm in front of your face and one behind your head.
- Start moving each arm in full circles in opposite directions. After ten circles, stop and switch directions. Repeat ten circles.
- If this simply feels too funky and you can’t get the opposite swing down, that’s okay! Try a couple of times, and if it isn’t happening, do traditional arm swings in the same direction–and try out the variation again next time.
