Should You Stretch Before Running?
August 19, 2024
Written By: Coach Amanda
Should you stretch before running?
Yes, but not by doing traditional stretching.
There are two different types of stretching: static and dynamic.
Static stretches are what people generally think of when they think of stretching. These could be stretches like bending over and touching your toes. Static stretches are great at improving mobility and flexibility.
Dynamic stretches are controlled movements that prepare your muscles for performance. These movements tend to help reduce risk of injury and boost blood flow to your muscles and joints. Think about stretches like leg swings, air squats and hip opener stretches.
Doing static stretches before running can hinder your performance and even increase your risk of injury. Instead, focus on warming up your muscles with dynamic stretches which will prepare the body for your run!
Here are some dynamic stretches that I love to add into my warm up:
- Walking Hamstring Sweep
- Start in a standing position.
- Step your right foot in front of you, placing your heel on the ground. Keep your right leg straight and point your right toes straight up.
- Bend your left knee and push your hips back as you reach your arms down toward your knees. Then, sweep them forward and up. As you move your arms, keep a flat back rather than rounding it or hunching forward. You should feel a stretch in your right hamstring.
- Return to a standing position and take three steps forward.
- Repeat the movement on the left side and remember to keep a flat back. You should feel a stretch in your left hamstring.
- Return to standing and take three steps forward.
- Continue stepping forward and alternating sides.
- 90/90s Hip Opener
- Begin in a seated and upright position, feet flat and knees pointed up. Feet should be a little wider than hip distance.
- Rotate both knees simultaneously to the floor.
- Alternating sides, opening up the hips. Maintain a neutral spine, lift your chest and brace your core at all times.
- Walking Calf Raises
- Start in a standing position with your toes pointing straight ahead.
- Maintain this stance while lifting your heels off the ground. You should be standing on your toes.
- Walk forward 10 steps for a more active variation or return to your neutral standing position.
- Heel Walks
- Stand with your heels grounded. Lift your toes and point them forward.
- Maintain this stance while taking 10 steps forward.
- Keeping your toes lifted, turn them inward and walk 10 more steps forward.
- With your toes still raised, turn them outward and walk another 10 steps forward.
- Leg Swings
- Stand upright holding a wall, chair, or pole to one side of your body.
- Lift the leg on the opposite side of the body and swing it up in front of you and back behind you, back and forth, in a fluid motion like a pendulum swing.
- Keep your core engaged.
- Perform 15 leg swings and then switch sides.
- Marching Hurdles
- Stand upright and lift one knee up towards your chest as if about to step over a tall hurdle. Lift as high as you can.
- When your knee is at chest level, turn your hip out, so that the inside of your leg is facing the imaginary hurdle.
- Draw it out to the side as you bring it back down, opening up your hips
- Do 15 reps per side.
Ready to improve your running abilities?
Join us at Running Club this September!
You'll learn the above dynamic stretches, learn about pacing, running form and how to prevent injury. One of the leading reasons people stop running is usually because we go too hard too soon, or we just aren't aware of the nuances to running in general.
No previous running experience is necessary; just bring yourself, some enthusiasm, and your running shoes!
Details:
Wednesday September 4, 11, 18, 25 and October 2
6:30PM-7:30PM
$150+tx/members
$165+tx/non-members
To register email amanda@degressfitnessseaforth.com, call/text 519-441-7492 or send us a message to save your spot!
Written By: Mairead, Registered Dietitian Snacking causes a lot of worry for many people! Is snacking bad? When should we be snacking? What's the best snack? Snacking itself isn't a bad habit, unless it's not aligned with your health and fitness goals. Snacks can actually do a lot of good to keep our energy levels up throughout the day and help meet our nutrition needs. Let's check out four ways you can improve your snacking habits! 1. Think about why! If you're concerned about whether your snacks are a problem, it's worth thinking about why you're snacking. Are you hungry between meals? Do you need some fuel before or after a workout? Are you bored at work in the afternoon or need a pick-me-up? Do you need something to do with your hands while watching tv? Are you starving at the end of the day when you get home before you have a chance to make dinner? Snacks serve lots of purposes, from keeping our energy stable during the day, to meeting emotional needs. If you don't feel good about why you're snacking, it might be time to find some other way to meet that need. 2. Plan for your snacks! Often, we may know we need a snack, but not be able to make a healthy choice about it because we're too busy or just too hungry. A little planning goes a long way! Planning ahead for these times can help us make choices that align with our goals, and have something at the ready before we're too hungry to make that healthy choice. Pack a snack or have one at the ready during the times of day or situations when you know you'll need it. 3. Make them satisfying! If a snack isn't satisfying, we'll be reaching for something else soon. For longer lasting energy, choose snacks that have a combination of protein and carbs. This might include yogurt with berries, a higher protein granola bar, crackers and veggies with hummus, or even a couple handfuls of trail mix. If you find yourself finishing your snack without even noticing what you've eaten, try taking a minute to eat more mindfully and focus on your food. This will help you feel more satisfied with it! 4. Fill your nutrition gaps! Snacks are another opportunity to add nutrition to your day. Are there specific foods you're trying to add more of to your diet? Are there nutrients you feel you may be lacking? Use snacks as a way to add these in. If you're concerned about protein, try adding canned tuna, hardboiled eggs, or Greek yogurt to your snacks. If you feel you're lacking vegetables or fruit, include at least one in your snack. If you're trying to include more plant-based proteins, lean on bean-based dips or try roasted chickpeas. The options are endless! Remember, snacking isn't good or bad, and can serve a lot of different purposes. Try using these tips to help your snacking align better with your health and fitness goals! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!
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Written By: Coach Kelly Have you heard... "You’re too old, you’re too tired, you’re too X Y Z" to workout? WRONG! Did you know that the more you move, the less likely you are to experience injuries? The less likely you are to trip, slip or fall. If these things happen, you are less likely to be severely injured. We’ve worked with many different people over the almost 10 years that Degree has been around; hip replacements, knee replacements, strokes, members that experienced an injury outside of the gym but still came to class, etc. We often put ourselves in a box that “I can’t because…”. But, is that true? What if you just tried? Moving keeps us healthy and independent; movement also promotes recovery when done appropriately. So, how do you stick to a fitness routine? Why does it matter? And believe me, it really, really does matter. Keep it simple. I saw the most changes in my fitness/health when I ate well and exercised regularly. I didn't starve myself, I didn’t do any low fat things, I didn’t have to take any extra supplements. I just ate well, trusted the process and moved my body. Now, keep in mind things are different for me than they were 3 years ago; I have a 14 month old and a 3 year old at home. Am I tired? Yep! Do I always get a full nights sleep? Nope, never. Do I have more stress now than then? 100%. However, my why stays true. I want to grow old with power and strength. I want to keep up with my boys and beat them in races as long as I can. I don’t want to be at the Doctors office all the time (even though our local Docs are amazing!). I don’t want to be at the mercy of someone else for my own health. You have the amazing opportunity to keep moving. You have friends, family, jobs, groups and an entire world that wants you to feel good. To feel happy, healthy, strong, and not question if you can go for the bike ride, or be scared to take the stairs. The next best thing you can do if you’re stuck? Ask for help. When our cars break down we take them to the mechanic. When we need a teeth cleaning we go to the Dentist. When we have a tax question we go to the accountant. The world is saturated with health and fitness fads - most of which isn't always the best. Ask for help - Talk to a Coach that can help you leaf through what Google is telling you to find out what will actually work for you, and help you create a habit that works. Ready to get started? Email info@degreefitnessseaforth.com or call/text 519-441-7492!