While structured strength training and group fitness classes work multiple muscle groups, running primarily focuses on one side of the body. Although variations in speed, terrain, and technique may target specific muscles, the repetitive strain of running primarily strengthens the muscles that bear the most weight and increases the difference in strength and flexibility between opposing muscle groups.
What measures can runners take to prevent overuse injuries and bad posture resulting from muscular imbalances? They can incorporate a set of stretches that target those muscles and perform strength training for their opposing muscles. Our collection of exercises is designed to facilitate your incorporation of routine flexibility and mobility training into your workouts or days without training! Take a look below for helpful explanations, as well as reminders of the advantages of mobility training and stretching customized for runners.
What’s the Difference Between Stretches and Flexibility Training?
Flexibility and mobility training includes stretches, fascia work, and strength training, all aimed at enhancing your flexibility and enabling you to utilize your joints’ complete movement potential.
In summary, the objectives of training for flexibility are:
- balanced muscle strength between agonist and antagonist muscles, so between the muscle actively performing a movement and its counterpart,
- hydrated fascia tissue,
- enough strength to get into a stretch and stay there.
A useful mobility routine targets particular muscles for stretching and strengthens others, utilizing the complete range of motion of the associated joints.
Flexibility training for runners involves utilizing both static and dynamic stretching techniques.
What Are the Benefits of Stretches for Runners?
Incorporating stretching routines into training plans is important for both novice and expert runners, regardless of whether they prefer occasional jogging or are preparing for a marathon.
Stretching is a regular practice that runners engage in…
- may loosen tight fascia.
- reduces muscle tension.
- stimulates blood circulation to support muscle regeneration.
- helps prevent muscular imbalances and overuse injuries.
- helps maintain the full range of motion of your joints.
- improves the interaction of muscle groups.
- contributes to an efficient and healthy running style.
- supports healthy posture – in your everyday life too!
Which Muscles Should Runners Stretch?
When jogging, certain muscles experience a great deal of pressure, such as the calves, hip flexors, and both anterior and posterior thigh muscles. Additionally, while running, the lower back and hamstring adductor muscles are put under tension and benefit greatly from a gentle stretch and release post-run.
A piece of advice is to refrain from serious stretching after a workout session, as although it may bring a pleasant feeling, it is not effective in preventing muscle soreness. It is recommended to wait until the soreness has subsided before engaging in any intensive stretching, especially after high-intensity runs.
Which Joints Should Runners Loosen Up?
The first thing to consider is your hips. When you run, the muscles in this area are heavily strained, so having stable hips is key for running effectively. This can be achieved through a combination of strong core muscles and flexible, well-trained ones.
Neglecting flexibility exercises while focusing solely on running can cause the muscles around the hips to become tight, leading to poor posture in the long run. Adequate mobility in the ankles, knees, spine, and shoulders is also crucial for runners to avoid imbalanced tension.
Which Muscles Should Runners Strengthen?
The hamstrings or ischiocrural muscles which are responsible for extending the hip in the back of the leg experience some exertion during a run, but they require extra endurance training. The glutes’ strength provides support for hip extension and facilitates a forceful push-off. The abductors maintain leg stability and promote proper form. Additionally, a robust core is crucial for effective and healthful running, as is the case with nearly everything.
Our advice is to incorporate two strength training sessions per week into your running schedule. Check out our collection of 15 strength and balance exercises that are specifically designed for runners by clicking the link provided.
Not flexible enough for stretching and mobility training? No way!
Many runners and office workers often use the excuse of not being flexible enough to avoid stretching, claiming it is a waste of time. However, it is important to remember that just as they are not too weak for strength training, they can also improve their flexibility through practice. The crucial point to note is that it is more important to stretch regularly rather than not at all.
The level of stretching exercises can be adjusted to suit anyone. It is unnecessary to execute a complete split or touch your toes to stretch. The beneficial effect of training is triggered when you start experiencing slight discomfort; just before you exceed your limit. This is also when your muscles receive the most benefit from the stretching.
Dynamic Stretching
By employing this stretching technique, one can enhance their velocity, nimbleness, and velocity. This involves engaging your muscles in a vigorous manner and maneuvering your joints through their complete range of motion during the stretching periods. These dynamic and athletic movements aid in raising muscular warmth while minimizing muscular rigidity.
As part of your warm-up routine before any athletic event, dynamic stretches are recommended to be used, regardless of whether the event is competitive or not. For a comprehensive athletic warm-up, start with 5 to 10 minutes of low- to moderate-intensity swimming, jogging or cycling followed by dynamic stretching.
There are various forms of dynamic stretching.
Torso twist
Assume a stance where your feet are positioned sideways and spread apart as far as your shoulders, while maintaining a 90-degree bend in your elbows with your arms at your sides. Without altering your foot position, use deliberate and measured movements to rotate your torso from one direction to the other, avoiding any forceful actions. This workout serves the purpose of enhancing the flexibility and mobility of your spine. Retaining spinal flexibility is especially advantageous for athletes involved in hitting or throwing sports, such as lacrosse, tennis, football, baseball, and hockey.
Walking lunge
Assume a stance with your arms resting on your waist, then move forward and perform a lunge while ensuring that your front knee remains aligned with your hip and ankle. Keep your back knee close to the ground without making contact. Avoid allowing your front knee to extend beyond your toes. Propel yourself forward using your opposite leg and repeat the lunge with the same technique. Engage your abdominal muscles to prevent your back from arching. This exercise stretches the gluteus, hamstring and hip flexor muscles and is advantageous for athletes participating in track-and-field, soccer, rugby or football.
Leg swing
Perform the exercise of standing on one leg and swaying the other leg in front of and behind you with deliberate and gradual movements. It is vital to activate your core muscles to avoid arching your back. This stretching activity readies the hamstrings and hip flexors for a running regimen.
Static Stretching
To increase flexibility, perform static stretches by extending your muscles to their maximum range without experiencing discomfort and keeping that position for 20 to 45 seconds. Perform static stretches two to three times each for best results. This method is highly efficient in improving flexibility.
Incorporating static stretches into your cool-down regimen can aid in injury prevention. Additionally, making static stretching a regular part of your stretching routine can lower the likelihood of experiencing injuries.
Incorporating static stretching into your pre-athletic competition warm-up can have a detrimental effect on your performance. This is due to the fact that static stretching can restrict your body’s responsiveness, which can persist for up to two hours during activities involving vertical jumps, short sprints, balance, and reaction times.
Several demonstrations of stationary stretches are provided below.
Posterior capsule stretch
Release the tension in your shoulders, cross one arm over your torso and grip it with your other arm above the elbow, easing it towards your body. This exercise targets the rear of the shoulder and can be especially advantageous for athletes who participate in throwing sports such as football, baseball, and basketball.
Hamstring Stretch
To avoid running injuries, stretch your hamstrings by placing one foot on a low stool, facing forward with your hips and feet, and leaning forward from your hips with a straight knee and a flat back until you feel a stretch at the back of your thigh.
Quadriceps stretch
Grasp your ankle with the hand on the same side of your body. Engage your abdominal muscles to keep your back from curving. Move your leg backward, flex your knee, and pull your ankle towards your buttocks. Keep your ankle in line with your hip to maintain the alignment of your knee and hip joint. The front of your thigh should be stimulated by this stretch, which is advantageous for the quadriceps muscle.
