What Runners Need to Know (by Joel Lyons

By Joel Lyons, PT, OCS

13 All About Dynamic Stretching By Joel Lyons

Dynamic stretching is a method of stretching while moving, as opposed to static stretching, which, of course, is done while holding a stretch steady for a set length of time. Many coaches and healthcare professionals advocate dynamic stretches over static ones when preparing for a run. While it is difficult to prove whether either type of stretch, when done before a run, will make you more flexible, prevent injuries, or make your speed any better, I do believe that dynamic stretching before a run is a good idea.

When done correctly, dynamic stretches can activate your neuromuscular system in a way that may help you get into your run easier. While both types of stretches can increase range of motion in a joint, static stretches have been shown to be detrimental to strength measurements. The cause of this stretch-induced strength loss is unclear, but some believe it may be due to a neurogenic or mechanical reason. In contrast, dynamic stretching has been shown to improve dynamometer-measured power as well as jumping and running performance.

Years ago I was warned against doing “ballistic” stretches. Ballistic stretches are typically done by taking the muscle to its end range and then doing small bounces in effort to gain more range. This is still not a good thing to do and it is not what I am referring to with “dynamic stretch.” Ballistic stretches can cause microor even macro-tears in your muscles. Dynamic stretches are typically movements of a muscle that simulate a running action, or take you through a good range of motion in a way that prepares a group of muscles for the next exercise that you want to perform.

There are many good dynamic stretches. I present five of them in the table. You can see that each targets a specific muscle or group of muscles. While performing each, you could do it with no hesitation at all, or you could hold one of the positions for 5 to 10 seconds before alternating to the opposite extremity. For example, in the knee-to-chest walk, start by standing, and bring your right knee up to your chest, grabbing it with your hands for a second. Then walk

forward and grab the left knee. The other method would have you hold the hug for 5 to 10 seconds before you alternate. This procedure could apply to the rest of the stretches in the table too. I’d recommend you do each of the stretches for 60 seconds. If you want, you could do each for only 30 seconds but then start over and repeat each for another 30 seconds.

Take your time getting comfortable with each stretch. Though you should feel a moderate pull on the muscle, don’t pull or push to the point of pain. It’s still a good idea to ease into your run as part of your warm-up.

Static stretches may have their place. Just think of the millions of people who do yoga and hold static stretches regularly. I believe yoga is a great activity for runners, just do it at some time other than right before your run.