Stretch it out - dynamically!

Kingsway Runners regulars will know that we always start a Monday session by encouraging everyone to trot around in a circle waving our arms and legs around and occasionally adding in some movements that make a few of us wince, depending on what we've done the day before.

But why?

In short, dynamic stretching is the best way of warming your muscles and physically and mentally preparing yourself for exercise. Unlike the better-known static stretches, where you hold a pose for 10-20 seconds, dynamic stretching uses much wider ranges of motion and helps to increase blood-flow and circulation, gently gets the heart rate going and introduces the kinds of movements to your muscles and joints that they'll be doing with much more intensity during your workout. 

So what counts as a dynamic stretch? 

Basically, anything that requires continuous movement of joints and muscles. For running, it's obviously really important to get your hamstrings and quads firing, but don't forget your hips, shoulders, back, glutes... Explore the full range of motion for each joint but don't push it until it hurts - you're just aiming to get things moving and nicely warmed up. 

What's wrong with static stretches?

Nothing - but they have a time and a place. Whereas dynamic stretching is used to warm the muscles and joints up, static stretches help to elongate already-warm muscles and prevent cramping (or the dreaded DOMS - Delayed Onset Muscle Soreness). Think of your muscles as a bit of Blu Tack; if you try to stretch it when it's cold, it'll probably snap. However, manipulate and warm it first and you'll be able to lengthen and mould it much more easily.

Some handy links for dynamic stretches that I use on Mondays:

Hamstring scoops 

Lunges

Squats

I'm always happy to chat if you'd like any advice on dynamic stretches, techniques or anything else so please do give me a shout. I look forward to seeing you soon!