Why You Should Do Dynamic Stretching Before Running

BY KAYLA BEIRNE

It’s time to take your stretches to the next level as a runner. Stop standing to stretch and implement full-range dynamic stretching. Here’s why it matters.

Most of the things from middle school gym class aren’t worth remembering. The memories are usually unpleasant. They may include getting bopped in the head in dodgeball, those mandatory fitness tests that had you climbing up a rope for some reason, and the foul smells of a well-worn locker room. If there’s one thing you shouldn’t repress from your memory of gym class, though, it’s the importance of stretching before physical activity.

But let’s stretch beyond those exercises you did in seventh grade. There’s a more specialized approach worth considering called dynamic stretching. With this, you go beyond standing still to stretch and instead start warming up by going through full ranges of motion. Unlike traditional stretching, which can put too much pressure on joints and muscles, dynamic stretches prepare your body for action by getting it limber. For a high-impact activity like running, these stretches are critical. Consider these reasons why you should do dynamic stretching before running.

Prevent Plantar Fasciitis

Your feet work hard. Inflammation of the plantar fascia—the tough tissue that connects the heel to the toes—can keep you off your feet. Whether you’re a runner, a basketball player, or do all sorts of activities, becoming stuck on the sideline with plantar fasciitis is no fun. Dynamic stretching is an effective bulwark against this inflammation because it maximizes blood flow to the feet.

Avoid Hamstring Strain

Nearly as debilitating as a case of plantar fasciitis is a hamstring strain. Usually, it’s the result of overexertion in tandem with unpreparedness. These large muscles in the back of the thighs give you the force you need to push off against the ground and sustain your pace over long distances. Therefore, that trademark stinging behind and above the knee can derail even the most dogged runner. Dynamic stretching is one way to prevent a hamstring injury.

Stretch Better, Run Faster

A good stretching regimen isn’t just about warding off injuries. Doing the prep work beforehand may even increase your performance, making it an especially savvy move if you’ve been taking up running for some of those charity 5K runs. Being able to make it to the finish line faster, whether it’s a literal finish line or just your own front door, is as good a reason as any for why you should do dynamic stretching before running. So quit standing still—this time, “going through the motions” is anything but perfunctory.