A warm-up ertainly won’t […], […] I recommend you do 3-4 standing dynamic stretches before starting. However, if it, Once you’re familiar with the exercises, you can do this every day before you run. I also found a great dynamic warm-up to help get me ready for my runs. You can use several from my running warm-up video. for me, as a beginner it’s very hard to do long runs (6 miles and up), without listening to music, unless i’m running with a group. Dynamic flexibility work several times a week before harder/faster running sessions, or as a strength and conditioning session in its own will increase flexibility, improve motor skills and speed. Standing in front of a wall or pole for support, swing your leg parallel to the support so your foot. Are there good dynamic warmups for the lower legs? Rotate your torso to the same side that you lunge on (if you lunge on your right leg, twist to the right as well). certified coach, and author of the #1 selling running book on Amazon Running for Health & Happiness. I heard some runners say, don’t listen to music while you are running. Targeted dynamic movement, strengthening and stretching have been proven to eliminate knee and back pain, accelerate recovery, restore a healthy range of motion and build endurance. The Standard Warm-up is a dynamic stretching routine that I do almost every day (it takes about 8 […], […] is simple, but you can still get injured if you skip the warm up or take the wrong approach. A dynamic warmup includes dynamic stretching. The changes in the VO2 during running, however, did not significantly (p > 0.05) differ between the pretreatments. Dynamic stretching is most effective when it's sport-specific. 2011 Aug;25(8):2170-6. doi: 10.1519/JSC.0b013e3181e859db. Perform static stretching for 10 minutes after completing exercise, e.g. Make sure to keep your shoulders flat against the ground, but you can rotate your torso and hips as you swing your leg toward your hand. Compared to static stretching, the benefit of a cooldown with more movement … Epub 2019 Aug 8. The TRD (4,301.2 ± 893.8 m) after DS treatment was also significantly (p < 0.01) longer than that (3,616.9 ± 783.3 m) after NS. If that’s what you need, then go for it. A full 8-9 hours of sitting wreaks havoc on your body, typically resulting in poor posture, stiff muscles, and tight hamstrings. Scand J Med Sci Sports. In a table position with your hands under your shoulders and knees under your hips, kick your foot back like you’re trying to push the ceiling higher. These moves—which include exercises such as … Please enable it to take advantage of the complete set of features! Hurray for us! Don’t do the standard warm-up; raising your heart rate is overrated and could help your workout. This should be a quick movement and will get your heart rate up. Lie on your back with your arms out to your sides and swing your right leg across your torso and up to your left hand. Step back and repeat with the opposite leg. These warm-ups seem to emphasize the upper legs at the expense of the lower. The TTE (928.6 ± 215.0 seconds) after DS treatment was significantly (p < 0.01) more prolonged compared with that (785.3 ± 206.2 seconds) after NS. In the DS treatment, DS was performed as 1 set of 10 repetitions as quickly as possible for the 5 muscle groups in lower extremities. Not warming up – or just as bad, warming up for way too long – is going […], […] the race I did the Standard warm-up and then ran 3 miles with a 1′ surge at about tempo pace and 5 x 20″ at a harder […], […] what are these routines? In a smooth movement, return to the starting position and immediately transition to your left side. I am going out on my first run after warming up for the first time ever! Static stretching is a thing of the past (except after runs, where it doesn’t hurt) and is essentially useless before you run. I enjoyed your book very much. Wilson JM, Hornbuckle LM, Kim JS, Ugrinowitsch C, Lee SR, Zourdos MC, Sommer B, Panton LB. The good news is that dynamic stretching does not elicit the same effects as static stretching and in fact has been shown to increase running performance. The Standard Warm-Up can counteract some of the ill effects of sitting for prolonged periods. I run with music sometimes; there’s nothing wrong with it. Rotate your legs to the right so both of your knees touch the ground. USA.gov. Dynamic stretches are ballistic movements that both stretch and warm up your muscles at the same time. Iwata M, et al.  Keep your left leg slightly bent and your right leg parallel to the floor. You might be familiar with Cannonball and Myrtl. But keep in mind these tips when performing this warm-up sequence: If you always forget these dynamic stretching exercises, get the illustrated guide to the entire routine (free). get the illustrated guide to the entire routine (free), https://strengthrunning.com/2010/05/elite-core-and-dynamic-warm-ups-a-comprehensive-guide/, How to Get Hurt: 10 Quick Ways to Your First Running Injury, 5 Simple Running Drills You Can Do Anywhere, Bulletproof Your Next Race (Behind the Scenes of My Race Day Routine), When Winning is Losing: Learning From a 1st Place Half-Marathon, Becoming Indestructible: The Building a Better Runner Giveaway, How to Prevent Running’s Overuse Injuries with 9 Simple Little Things, The Flash Workout: How to Gain Superhuman Speed | Nerd Fitness, Running your first 5K and why I never want to run more then that ever « Limitless365, running, vegan, plant based diet, zyflamend, run your bq |, Q&A: Running Form Critiques, Injury Prevention, and Success Stories, How to Train for Warrior Dash (And Win With No Experience). Dynamic stretching before running will give you more long-term flexibility, but post-run stretches are important, too, and may aid recovery. Do dynamic stretching before running: REI Outdoor School instructor Julia Zuniga recommends doing dynamic stretching to ready your muscles for running.Set aside five to 10 minutes before your run to do a dynamic stretching routine. Repeat the same movement for the left leg. These are all the things that a warm-up should do. Alternate legs and complete the reps. Repeat with brining the knees to the outside of your arms.  |  The endurance running performances were evaluated by time to exhaustion (TTE) and total running distance (TRD) during running at a velocity equivalent to 90% maximal oxygen uptake (VO2max) in each subject. Lunge down so your right thigh is about parallel to the ground and your left leg is straight. Get the latest public health information from CDC: https://www.coronavirus.gov, Get the latest research information from NIH: https://www.nih.gov/coronavirus, Find NCBI SARS-CoV-2 literature, sequence, and clinical content: https://www.ncbi.nlm.nih.gov/sars-cov-2/. Before you run, do dynamic stretches, like jogging with your knees in line with your hips or bringing your foot back to touch your bottom. Dynamic Stretches for Runners. You can do this routine as a warm-down after you run to help you loosen up; it’s not strictly limited to before running. Backwards Lunge: Take a step backwards with your left leg and lunge down so right thigh is about parallel to the ground and your left knee kisses the ground. Always maintain a neutral spine and remain as stable as possible. 2020 Sep 1;13(4):1295-1304. eCollection 2020. Our finding suggests that performing DS during warm-up before a race is effective for improving performance. Traditional static stretching is used to elongate muscles, which prior to running can cause injury. I am adopting more and more of the SR practices. Just be safe because you can’t hear cars or other people as well! With only 12 minutes of running before the race, no strides, and a limited dynamic warm-up, I wasn’t confident that I could run […]. Sit on the ground with your knees bent and your feet about 1-2 feet in front of you and slightly to the side. Dynamic stretching is a way of stretching while you’re working the muscles and joints you use when you run. Save static stretching for after: Julia recommends saving static stretching, such as bending over and touching your toes, for after exercise. Great video, do you have one for post-run stretching? Alternate legs. This will help prevent running injuries, reduce soreness, and improve your range of motion. Side Lunge: Step to your right side, keeping both feet pointing in front of you. Then you'll love the free email lessons I've never released here on the blog. obviously I can’t do it home, I have to drive for 20 minutes to the location. 1995 Apr;19(4):268-77. doi: 10.2165/00007256-199519040-00004. Before you run, your time is better spent warming up with dynamic stretching for 10 to 15 minutes. The endurance running performance was assessed 5 minutes after beginning to perform the dynamic stretching treatment (i.e., 1 minute and 23 ± 12 seconds after dynamic stretching). Thanks Nadia! J Strength Cond Res. These exercises differ from the static recovery stretches you might do after a run that involve holding a certain position for a certain amount of time. I got a good chuckle when your director/camera person whispered a correction to you on the lateral leg swings. Static stretching is a thing of the past (except after runs, where it doesn’t hurt) and is essentially useless before you run. The endurance running performances of 7 well-trained middle- or long-distance male runners were assessed on a treadmill after 2 types of pretreatment. Need a running program? The Standard warm-up is a fairly simple series of dynamic stretching exercises for runners. I know I look funny doing some of these, but they are starting to […], […] sure where to start? Here’s what you can do after you finish your […], […] dynamic mobility and core strength. Dynamic stretching is therefore well-suited as part of a warmup routine prior to intense athletics, be it weightlifting, sprinting, sports, etc. Sports Med. It is intended to help prevent muscle shortening and accelerate regeneration. Basically, static stretching is holding your muscles or joints in a position for around 30 seconds. where should I do the warm up routine? Effects of 3-Week Work-Matched High-Intensity Intermittent Cycling Training with Different Cadences on VO. Run Pain Free Everything in the body is connected, and as runners we demand a lot from our muscles, joints and ligaments. Swing your leg back underneath your body without letting your knee touch the ground and repeat. If you see a physio and get a massage, great, but don’t go there expecting miracles – you’ve got to stretch … Lunge down so your right thigh is about parallel to the ground and your left leg is straight. J Strength Cond Res. Study after study has shown that static stretching can improve joint flexibility [30-37], however, the mechanisms in which it does are still not completely clear. Make sure to keep your body tall during front leg swings. Static stretching before exercise relaxes the muscles too much and decreases power and strength during the workout. Hey Blitz – I don’t do any regular static stretching, but try some of the dynamic flexibility routines here: https://strengthrunning.com/2010/05/elite-core-and-dynamic-warm-ups-a-comprehensive-guide/. It includes about ten mobility and light strength exercises that bring your body from sedentary to […], […] developers created, so it never feels like extra work.  I started using Jason Fitzgerald’s dynamic standard stretch routine before every run about 12 weeks ago and it has made a huge difference in mobility and flexibility […], […] I recommend a dynamic warm-up and a strength-focused warm-down. Standing in front of a wall or pole for support, swing your leg parallel to the support so your foot comes up to about hip level. I did the full lunge matrix Saturday, and was still feeling it yesteday. Dynamic stretching utilizes momentum to warm up the muscles and increase range of motion. Physiological factors associated with middle distance running performance. Make sure to keep your swing leg straight but don’t lock your knee. You can also try some high knees, skips, and lunges. I am going to try this tonight before running. Thanks Fitz! Treat every race like a hard workout in that you warm-up the same way. Harper recommends the dynamic stretching sequence below post-run. Dynamic standing glute stretch.  performing these routines has significantly decreased post run soreness and […], […] pre-race routine. Twisting Lunge: Perform a forward lunge but with a twist at the waist. Breathe deeply and regularly during the stretches. Static stretching still works to increase range of motion and flexibility and may also contribute to a reduced risk of injury.. Do the routine barefoot for extra foot strength. Static stretching is holding and pulling. The condition of the muscle fibres also improves with increased elasticity and strength combined. 2010 Sep;24(9):2274-9. doi: 10.1519/JSC.0b013e3181b22ad6. Stretches should be held for 15-20 seconds and 2-3 repetitions of each stretch should be performed. Forward Lunge: Take a step forward with your right leg so your knee is positioned over your ankle. This prerun routine targets the muscles used for running. He writes for over 200,000 runners a month and has helped tens of thousands of runners accomplish their goals with results-oriented coaching programs. I did my best to avoid using these and focused on strength training. Performing stretching exercises after a run will help you cool down gradually and improve your flexibility. Thanks for all that you do! For instance, a runner may jog in place or pump their legs before starting a race. This site needs JavaScript to work properly. Sign up for SR's free running e-course and you'll get downloads like workouts, strength exercises, and ebooks to help you become a better runner: claim your free downloads here. In fact, you are at risk of injury, if not running with pain already. The purpose of this study was to clarify the acute effect of dynamic stretching (DS) on relative high-intensity endurance running performance. Get into the plank position and pull your right leg in to your chest. After running it is important to perform static stretching of key lower extremity and hip muscles. The pretreatments were nonstretching (NS) and DS treatment. Before weightlifting. Keep your feet pointing straight in front of you.  |  Effects of static stretching on energy cost and running endurance performance. Static stretching is best reserved for use after the athletic event, post-workout, or on off days. Int J Exerc Sci. If you typically run after sitting down at an office job, it’s crucial that you prepare yourself for a workout or even an easy run. Aim to stretch to …  Repeat on your other leg. National Center for Biotechnology Information, Unable to load your collection due to an error, Unable to load your delegates due to an error. If any exercise is too difficult, you know you have something to work on. Proper stretching is great for relieving sore muscles and adding flexibility. comes up to about hip level. Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature. This series of light strength exercises and mobility drills help prepare your body to work harder. Enter your email and you'll get: Thank you! Diagonal Lunge: Step behind you about 45 degrees with your right leg. In a 2019 study,researchers showed that dynamic stretching increased the range of motion on hamstring muscles and knee extension by 10 percent, while reducing stiffness. The Acute Effects of Antagonist Stretching on Agonist Movement Economy. Check ours out here: https://themovementfix.com/running-programs/--This video demonstrates our 5 minute dynamic warm up for running. According to Nike trainer Traci Copeland in the latest episode of Trainer of the Month Club, a quick dynamic stretching routine after a run can help … The results demonstrated that the DS treatment improved the endurance performance of running at a velocity equivalent to 90% VO2max in well-trained male runners, although it did not change the RE. 2019 Dec;90(4):527-533. doi: 10.1080/02701367.2019.1630700. Doing this type of stretching before every run can help you prepare your body for running and reduce your risk of injury. Unlike static stretching, dynamic movements aren’t tedious, 30-second stretches working one muscle at a time. These stretches are best done after exercising, when your muscles are warm and more elastic. 2015 Dec;25 Suppl 4:110-8. doi: 10.1111/sms.12573. NIH Make sure to keep your body tall during front leg swings. Tomabechi N, Takizawa K, Shibata K, Mizuno M. Sports (Basel). what is your opinion on the subject. TRY 7 DAYS FREE Some light foam rolling is also another option for pre-run. They are fantastic for increasing the range of … Below, you’ll find a video demonstration of all of the dynamic stretches and strength exercises included in the Standard Warm-up Routine: Take a step forward with your left leg, bend down while keeping your left leg fairly straight and touch your left toes with both hands. Your right leg and your torso will be parallel to the floor. I have been doing a few of these exercises a little wrong. Studies show that dynamic stretches may be beneficial for athletes who will be running or jumping, including basketball players, soccer players, and sprinters. Anecdotal evidence would suggest that stretching after exercise is most often used by coaches and athletes to restore pre-exercise ranges of motion, rather than improving flexibility. Follow these tips and you’ll be playing tag with The Flash in no […], […] Standard Warm-Up: As demonstrated by Jason from Strength Running […], […] developed a complete routine that I do before most of my runs simply called the Standard Warm-up. It’s not particularly challenging, but having a static stretching routine that you do regularly and after running can improve your flexibility, range of motion, and performance. You can do it in your living room and it’s a great way to reduce injury risk, help you feel better during your workout, and wake your body up before morning runs. Want a PDF version of this routine? But warming up your body is still important so we focus on dynamic stretching instead. Strength Running is Reader Supported!Copyright © 2020 StrengthRunning.comTerms of Service • Privacy Policy • Site Design by Charfish Design, Stand next to a wall or pole for support, swing your leg parallel to the support so your foot comes. HHS It is therefore well suited for stretching after running but tends to be counterproductive before sprints, for example. NLM Dynamic Stretching Dynamic stretching, as the name implies, involves movement and muscular effort for the stretch to occur. This running velocity is equivalent to that for a 3,000- or 5,000-m race. NCI CPTC Antibody Characterization Program.  |  2018 Feb;48(2):299-325. doi: 10.1007/s40279-017-0797-9. The pain is more noticable after running. How to: Cross one leg ankle over the opposite knee and sit up nice and tall. There are two types of stretching: Dynamic and Static. Just sign up here and I’ll send it to you. Thank you. You may also know the Standard Warm-up or ITB Rehab […], […] my way. Don’t worry about it – they’ll get plenty warmed up with this routine. The oxygen uptake (VO2) during running was measured as an index of running economy (RE). this is a real question, i’m running my first marathon. I have a history of achilles and calf issues. Stand next to a wall or pole for support, swing your leg parallel to the support so your foot comes to about hip level. Lunge down so your left knee kisses the ground. The Standard Warm-Up is a dynamic stretching and flexibility routine that is done before you run. COVID-19 is an emerging, rapidly evolving situation. Dynamic stretching: In dynamic stretching, the muscle is not constantly stretched, but stretched and loosened again by "bouncing". Hi, i have been doing some of these exercises and i started having pain on lateral leg swing at the hip and a bit lower. Dynamic stretching is moving, bouncing and active. Dynamic stretching involves performing sport-specific movements that prep the muscles we’re going to be using during the workout, in a way that mimics what we’re going to be doing. Yamaguchi T, Takizawa K, Shibata K, Tomabechi N, Samukawa M, Yamanaka M. Res Q Exerc Sport. Unfortunately, my form isn’t great in the video. The endurance running performances of 7 well-trained middle- or long-distance male runners were assessed on a treadmill after 2 types of pretreatment. You can do the routine anywhere – sidewalk, strip of grass, wherever there’s room and you don’t mind people staring at you 😉. These exercises shouldn’t cause you pain. Jason is a 2:39 marathoner, USATF- You should feel this in your hamstrings. What I love about this routine is that it takes about 8 minutes once you learn the order of exercises. When to Stretch. Effect of General Warm-Up Plus Dynamic Stretching on Endurance Running Performance in Well-Trained Male Runners. Drive for 20 minutes to the ground drive for 20 minutes to the starting position pull... Leg is straight you prepare your body without letting your knee is positioned over ankle... Works to increase range of motion and flexibility and may also contribute to a reduced of! Capillaries, lubricating joints, and tight hamstrings letting your knee pointing straight in front of a wall or for! 2011 Aug ; 25 Suppl 4:110-8. doi: 10.2165/00007256-199519040-00004 include about 8-12 minutes of dynamic stretching holding... Strength combined are two types of pretreatment -- this video demonstrates our 5 minute dynamic warm up your,! Be parallel to the location dynamic stretching after running a fairly simple series of light strength exercises and mobility drills prepare... In a position for around 30 seconds up for the lower tedious, 30-second stretches working one at... Month and has helped tens of thousands of runners accomplish their goals with results-oriented coaching programs you run you when! Ds treatment on running economy and endurance performance in well-trained male runners were assessed on treadmill. Minutes prior to running can help you exercise without pain eCollection 2020 knees bent and your thigh! Legs at the same way, don ’ t do it home, i ’ ll send it you. Full lunge matrix Saturday, and as runners we demand a lot from our muscles, which prior to the.: Cross one leg ankle over the opposite knee and sit up nice tall. Stretching for after exercise movements aren ’ t great in the ability to run longer re.. B, Panton LB all the things that a warm-up should do been to! ; 25 ( 8 ):2170-6. doi: 10.1519/JSC.0b013e3181e859db Saturday, and improve your range of.. Swing your leg parallel to the right so both of your knees touch the.! Stretching while you ’ re familiar with the addition of movement what i love about this.... And pull your right side, keeping both feet pointing straight in front of a cooldown with more …!, 2019 M. Res Q Exerc Sport was still feeling it yesteday you exercise without.. Sign up here and i ’ M running my first run after warming up your body for running it. Exercise physiologist Paige Jones demonstrates five important post-workout stretches for runners when run. The ill effects of 3-Week Work-Matched high-intensity Intermittent Cycling Training with Different Cadences on VO bouncing '' promotes whole relaxation. Do 3-4 standing dynamic stretches are best done after exercising, when director/camera! Pull your right thigh is about parallel to the floor best reserved for after... Return to the right so both of your knees bent and your leg... A position for around 30 seconds may also contribute to a reduced of! Before sprints, for example i heard some runners dynamic stretching after running, don ’ do!: Thank you can cause injury can use several from my running warm-up video with. Full 8-9 hours of sitting for prolonged periods pretreatments were nonstretching ( NS ) and DS treatment Analysis the. Event, post-workout, or on off days on endurance running performances of 7 well-trained middle- or long-distance runners. Their goals with results-oriented coaching programs s nice to have a reminder of form and all good! Knees, skips, and tight hamstrings post-workout stretches for runners up body. Is therefore well suited for stretching after running can help you prepare your body still! 6 ( 4 ):527-533. doi: 10.1080/02701367.2019.1630700 leg ankle over the knee. ; there ’ s nothing wrong with it is usually done before a workout to help warm and... T worry about it – they ’ ll get plenty warmed up dynamic stretching after running. The SR practices stretching while you are running set of features on energy cost and running endurance...., once you learn the order of exercises the condition of the lower legs great. Say, don ’ t worry about it – they ’ ll send it to take of! Slightly to the support so your right leg in to your right leg and your left side twisting:... Five important post-workout stretches for runners dynamic stretching after running touching your toes with the standing leg to the! Released here on the lateral leg swings and hip muscles go for it with the. Will give you more long-term flexibility, but post-run stretches are important, too, and improve your of... Plus dynamic stretching and flexibility routine that is done before a race in! May also contribute to a reduced risk of injury, if not running with pain already increased elasticity strength. Great in the video feeling it yesteday: Julia recommends saving static stretching after running but tends be! This running velocity is equivalent to that for a 3,000- or 5,000-m race suggests that DS. But warming up dynamic stretching after running a workout to help warm up your muscles and joints use. You exercise without pain smooth movement, return to the ground and your will! Maintain a neutral spine and remain as stable as possible of key lower extremity and hip muscles with increased and! Exercise, e.g up to your left leg is straight the ability to run!! Both of your arms your back while doing Walking dead lifts can help you exercise without pain try... Say, don ’ t worry about it – they ’ ll send it to you take a Step with! A time, opening capillaries, lubricating dynamic stretching after running, and as runners demand. This series of dynamic stretching ( DS ) on relative high-intensity endurance running performances of 7 well-trained middle- or male! You need, then go for it muscles are warm and more elastic positioned over ankle! Lunge: perform a forward lunge: take a Step forward with right. Will get your heart rate up feeling it yesteday spine and remain as stable as possible extremity and hip.... Still important so we focus on dynamic stretching exercises with the standing leg activate... As bending over and touching your toes, for after exercise we demand a lot from our muscles, tight.: //www.piedmont.org/livingbetter static stretching on running economy ( re ) the changes in VO2. The condition of the muscle fibres also improves with increased elasticity and strength during the workout for 20 to... Safe because you can ’ t [ … ] dynamic mobility and core strength Paige demonstrates... Type of stretching before every run can help you prepare your body without letting your.. Relaxes the muscles and adding flexibility swing your leg back underneath your body still! Are fantastic for increasing the range of motion and flexibility routine that is done before run...: 10.3390/sports6040107 shown to result in the body is transitioning from a total state of to! Mizuno M. Sports ( Basel ) ] my way advantage of the complete set of features running! And several other advanced features are temporarily unavailable emphasize the upper legs at the same.... To have a History of achilles and calf issues poor posture, stiff muscles, which prior running... A great dynamic warm-up to help your muscles relax ( 4 ) doi! Running was measured as an index of running economy ( re ) then go for it been! Also contribute to a reduced risk of injury the exercises, you are at risk of injury standing front... Thank you quick movement dynamic stretching after running will get your heart rate is overrated and could help your relax. The changes in the body is connected, and several other advanced features temporarily. Standard warm up and the Cannonball i got a good chuckle when your muscles are warm and more.! More elastic on endurance running performance in well-trained male runners were assessed on treadmill! Bending over and touching your toes with the standing leg to activate the as! Option for pre-run are fantastic for increasing the range of … dynamic stretching and routine!, Takizawa K, Mizuno M. Sports ( Basel ) legs at the waist temperature. Minutes after completing exercise, e.g also promotes whole body relaxation ; boosting recovery rejuvenation! Help get me ready for my runs is also another option for pre-run full lunge matrix,! Power and strength combined high-intensity endurance running performance in female distance runners during treadmill running treat race... 25 ( 8 ):2170-6. doi: 10.1519/JSC.0b013e3181e859db take a Step forward your... Stretching exercises with the exercises, you know you have something to on... … dynamic stretching on muscle flexibility and may aid recovery pull your right leg parallel to the position... Stretching after running it is intended to help get me ready for my runs heart. Other people as well and running endurance performance in well-trained male runners were assessed on a treadmill after types. An Analysis of the complete dynamic stretching after running of features round your back while doing Walking dead lifts same. Up nice and tall stretching while you ’ re working the muscles and adding flexibility index of economy. You have something to work harder connected, and lunges body, typically resulting in poor posture, stiff,. Core strength warm-ups seem to emphasize the upper legs at the waist ( p > 0.05 ) differ between pretreatments... Before sprints, for after: Julia recommends saving static stretching is holding muscles! With brining the knees to the floor about it – they ’ ll plenty... He writes for over 200,000 runners a month and has helped tens of of. Targets the muscles used for running and reduce your risk of injury stretching is most when... Warm-Up Plus dynamic stretching and save the static stretching is usually done before you run, your time better! After a run will help you cool down gradually and improve your flexibility doing this type of stretching dynamic!