Dynamic Stretching Routine for Endurance Athlete's
Stretching, December 17, 2021
Dynamic stretching (or active stretching) is ideal prior to exercise (after short preparty jog warm-up) to prepare the joints and connective tissue (i.e., ligaments and tendons) for movement and muscles for optimal activation. Static [sustained] stretches on the other hand are designed to hold a position for a joint or a muscle that is minimally challenging and done after exercise.
Below are several dynamic stretches for runners and cyclists that warm up the body and help ‘activate’ key muscle groups for the session ahead. Best completed after a short jog or ride. Choose 2 or 3 or all, whichever suits your ‘target’ requirements. Most of us sit too long or don’t have ideal posture in our daily lives. 1, 2 and 5 could be a good option or you may need to substitute 2 for 4 if your hamstrings are too sore. It is also important to utilise regularly before workouts particularly those high intensity sessions.
1. Leg Swings
Leg swings are perfect for prepping the lower body for any kind of movement, as they both engage and dynamically stretch nearly every leg muscle.
Performing Leg Swings
1. Begin standing with one hand on a wall or rail.
2. Lift your opposite leg and swing it in front of you, then behind you, like a pendulum. Keep core solidly engaged and make the ‘movement’ from the leg from the hips, not the torso.
3. Swing for 8 to 10 reps, then switch to the other side.
Tip: You can also perform an alternative leg swing facing the wall. Simply swing your leg at an angle across your body, then laterally out behind you.
2. Lunge with Hamstring Stretch
The lunge with hamstring stretch combines two of the best dynamic stretching exercises for runners into one. Here, we stretch the hamstrings, engage the glutes and core, activate the quads, and get our hearts pumping. In addition, it adds much needed mobility and balance.
Performing the Lunge with Hamstring Stretch
1. Begin standing tall, feet together.
2. Lunge forward, keeping your (lunged) knee behind your toes.
3. Now, instead of pushing up as you would during a regular lunge, shift your weight forward onto your lunging leg.
4. At the same time, raise your opposite leg straight behind you.
5. Return to standing, repeating on the opposite side.
6. Alternate for 4-8 reps on each leg.
Tip: Be sure to avoid rounding forward with your shoulders as you lunge and bend forward toward the ground. Focus on engaging your core and keeping your spine straight.
3. Leg Flexor Stretch
The leg flexor stretch warms the quads and hip flexors while also engaging the muscles around the shin and calves.
Performing the Leg Flexor Stretch
1. Begin standing tall, feet together.
2. Bend one knee at a 90-degree angle in front of you, raising it toward your chest.
3. Engage your quads and extend your leg straight out, flexing your foot.
4. Repeat on the opposite leg for a total of 10-12 reps on each leg.
4. Lunges
Front or backwards lunges are great for warming up and stretching the hip flexors, hamstrings, glutes, calves, and quads. They have the added benefits of increasing mobility and balance too.
Performing Front Lunges
1. Begin standing tall with your feet together.
2. Forward - Step one foot in front of you and lower into a lunge. Maintain your knee behind you toes, or
2a. Backward - Step one foot backwards and lower into a lung. Maintain for knee behind your toes.
3. Push back through your toes, heel and glutes to a standing position.
4. Repeat, alternating legs, for 5-8 reps on each leg.
5. Knee Hugs with Lunge
Knee hugs stretch and activate the hamstrings, while pairing them with walking lunges stretches the hip flexors, gets our blood pumping and provides lower body balance too.
Performing Knee Hugs
1. Begin standing tall. Raise you right knee in toward your chest.
2. Grasp your knee and gently pull it further toward your chest. You should feel a deep stretch in your hamstrings.
3. Release your knee and lunge forward on the same leg.
4. Bring your left leg forward and hug your knee in the same manner.
5. Release your left knee and lower into a lunge.
6. Repeat for 10-12 reps.
6. Forward March
The forward march loosens the hamstrings while engaging the glutes and quads for a full lower-body dynamic warm up.
Performing the Forward March
1. Begin standing tall with your shoulders back. Begin to march forward, bringing one knee in toward your chest at a time whilst swinging opposite arm (as if running on the spot).
2. Return knee/leg to standing position.
3. Repeat, alternating knees for 8-10 reps on each leg.