Ever since I started to run five years ago, the warm-up routine I always do is to perform static stretches. But now, studies show debunked the importance of stretching, specifically static stretching. But before you completely believe this and take out this type of training out from your routine, here’s an advice for you, you cannot completely move away with stretching. It plays a huge role in improving flexibility and loosening joints and muscles needed to power through your long run, especially an intense, and the longer one. So before you get sad or rejoice, depending on how you feel about static stretching, read on first.
So here’s what you can do, first is you learn the difference between the two basic kinds of stretching which are static stretches and dynamic stretches. Static stretches are designed to loosen your muscles and joints, and there are dynamic stretches, they are needed to pump up the same group of joint and muscles.
To be more clear and specific, static stretches demands you to push to the limit of your range of motion and then force your body to hold it there for 15-60 seconds. Doing this kind of stretching allows your joints and muscles to adapt to the stretch, therefore increasing your flexibility.
While dynamic stretches, on the other hand, is where you push your body to the limit of your range of motion in a slow manner. In order to do this, you need to constantly move to challenge them and work towards a deeper stretch. This is the ideal stretch when it comes to preparing for a run to activate all your joints and muscles that are needed for that run.
Let’s list it down:
1. With dynamic stretching, the constant motion plus the stretch increases your core temperature and gets your body fired up for activity. On the other hand, static stretches lower your core’s temperature.
2. Static stretching only effectively loosens your muscles and joints but it is in no way useful nor particularly relevant to the activity you are about to do—running. 3. Because your core temperature is lowered when you do static stretches, these will work well for when your body needs to relax. Conversely, dynamic stretching will work well for when you’re preparing for an activity.
3. Because your core temperature is lowered when you do static stretches, these will work well for when your body needs to relax. Conversely, dynamic stretching will work well for when you’re preparing for an activity.
The surprisingly simple conclusion: dynamic stretches are for warming up your run. Static stretches should only be used for cooling down.