Pre-Run Dynamic Workout

Short fluid stretches before a run increases blood flow to muscles and joints so you can ease into your run more quickly. Each move is held for about 2 seconds before releasing and moving on to the other side. Start with 10 reps on each side, then add additional movement as needed. Here are the 5 we do before each club run:

  • Walking pigeon

  • Walking hamstring stretch with arm swing

  • Walking calf stretch

  • Leg swings side-to-side

  • Leg swings back and forth

It’s a good idea to create a post run stretching practice too. Post run stretching has different goals and should be held longer. Need some post run stretching ideas? Check out our blog post here.

Post Run Stretches

While we recommend a faster moving dynamic warm-up before your run, holding stretches longer and deeper after a run helps maintain muscle length and flexibility. Dedicate 10 mins after every run to stretching will lead to fewer aches, pains, and injuries. Start with these 6 moves and add more as you need.

Down Dog: Hold for 3 - 5 breaths, relaxing heels towards ground. Look for a stretch in the calves and hamstrings.

Pigeon: Hold for 3 - 5 breaths on each leg, finding a stretch in the outer hip of the front leg.

Seated Forward Fold: Hold for 3 breaths then take a breath in, extend through spine, sink deeper and hold for 3 more breaths. Bend knees if needed. This stretches the hamstrings and calves.

Single Leg Stretch: Hold for 3 -5 breaths on each side stretching the inner thigh.

IT Band Roll: Use a foam roller or rubber balls to roll the length of the IT band for 1 min.

Hip Flexor Roll: Use rubber balls to roll inside the eye of the hip for 1 min on each side.

If you’re looking for more stretching guidance we offer a deep stretching yoga session Sunday’s at 3 pm made specifically for runners, you can get more info here.