Run Faster with these Stretches and Exercises

Running is the exercise of choice for a lot of people, and for good reason. It’s easy to do just about anywhere, its free, gets the heart rate up and motivates you to spend time outdoors (all good things!). However, running can really take a toll on the body, so pairing it with a smart strength training and stretching routine is key. 

Check out this combination of stretches and exercises that can make you a better runner and help to prevent common injuries.

Dynamic Vs. Static

Stretching (before running)

First of all, let’s look at dynamic stretching. Dynamic stretching is movement-based stretching that is primarily done before exercise in order to prime the muscles and joints for movement and load. The types of dynamic stretches you will do depend entirely on the type of exercise you will perform. The goal is to not only prime muscles for activation, but prepare joints for movements, therefore decreasing your risk of injury.

Static stretching, on the other hand, is the type of stretching you will do after exercise, and involves holding each stretch for a minimum of 30 seconds. The point of static stretching is to relax the muscle being stretched, and increase flexibility.

Both are essential to maximize your running routine and keep you safe, and some examples of dynamic stretches for runners include leg swings, butt kicks, and movements that target hip flexibility (like hip circles). Static stretches to include post-run could be lying hamstring stretch, glute and quad stretches, adductor and groin stretches, hip flexor and calf stretches.

Strength Training

While it might seem odd that resistance training is so important, skipping out on training is actually a common mistake that many runners make, as it can lead to injury and imbalance. Developing and/or maintaining a weight lifting routine is crucial to proper running form and even more-so for injury prevention.

Resistance training works to strengthen certain muscles necessary for runners, especially the glutes and core muscles. This will help to prevent low back injury by making it easier to avoid excessively hinging forward from the hip, and keeping an upright position even when fatigued.

Check out these 3 important exercises for runners to get you started:

Squats

Many fitness experts see the squat as one of the most important functional movements to include in your routine, and this is definitely true for runners. The squat provides lower body strengthening and mobility, and mimics a natural movement that we carry out in daily life. The problem is squats are not easy, mainly due to poor flexibility and mobility. When done correctly, they work the glutes, hamstrings, quads, erector spinae (muscles lining your spine), abs and adductors (inner thigh muscles).

Squats are also especially important for runners as they target knee stability, which is key for avoiding injury.

Deadlifts

Deadlifts are another compound exercise (works multiple muscle groups and joints) and particularly focus on the posterior chain (glutes, hamstrings, back), all of which are important for runners. This beneficial exercise can even help you improve your posture!

This lift is excellent for power, endurance and speed, but it’s critical to get some coaching on proper form if you’re unsure. Once you have it mastered, you can slowly begin increasing your load (weight).

Planks

Planks are a fantastic exercise that target all core musculature (which is much more than just abs!). You can do regular, forearm or hand planks, or modify them with side planks, spider planks and supine planks.

Other Considerations

Aside from strength training and stretching, be sure your running form is correct. This includes taking short strides, being aware of foot positioning, staying stream-lined with your arms and focusing on pushing off the ground with your back foot.

Also, be aware of certain considerations when running up and down hills. For example, when climbing, focus on keeping your head and chest up, and look ahead instead of down at your feet. Continue to push off the ground with your back foot and stay more on your toes. Running downhill can really can trigger injury more than other types of running, so it is essential to keep your upper body and head upright, and look forward. Most importantly, keep your strides/steps short and soft, and try to maintain your head over your toes (not hinged forward).

Happy running!