I recommend the following guidelines when it comes to warming up, cooling down and stretching
Tempo Runs & Speedwork: Make sure to run the prescribed warm up and cool down distances
Stretching Pre-Run
If you feel like you need to warm up before a run, you can do a few dynamic stretches before running.
These can consist of leg swings, knee grabs and gentle butt kicks. Move into these stretches slowly, because your muscles are not warm.
Regardless of if you do dynamic stretches at the beginning or not, spend the first mile easing into your pace and allowing your legs to warm up.
Types of dynamic stretches:
Stretching Post-Run
After running, static stretches are safer. Hold each stretch for 10-60 seconds. Even though your muscles will be warm, it’s still smart to move into the stretches slowly and breath through the stretch. Listen to your body and don’t push anything that hurts.
Foam rolling, ice baths and wearing compression socks/sleeves can also be beneficial and aid in recovery post-run.
Tempo Runs & Speedwork: Make sure to run the prescribed warm up and cool down distances
Stretching Pre-Run
If you feel like you need to warm up before a run, you can do a few dynamic stretches before running.
These can consist of leg swings, knee grabs and gentle butt kicks. Move into these stretches slowly, because your muscles are not warm.
Regardless of if you do dynamic stretches at the beginning or not, spend the first mile easing into your pace and allowing your legs to warm up.
Types of dynamic stretches:
- Heel walks
- Toe walks
- Knee pulls
- Ankle Pulls
- Quad stretch
- Leg sweep
- Open & Close the Gate
- Leg Swings
- High knees
- Butt kicks
- A-skips
- Straight leg run
- Carioca
- Jumping Jacks
- Ankle taps (outside, inside, alternate)
Stretching Post-Run
After running, static stretches are safer. Hold each stretch for 10-60 seconds. Even though your muscles will be warm, it’s still smart to move into the stretches slowly and breath through the stretch. Listen to your body and don’t push anything that hurts.
Foam rolling, ice baths and wearing compression socks/sleeves can also be beneficial and aid in recovery post-run.