Should You Stretch Before Running?
August 19, 2024
Written By: Coach Amanda
Should you stretch before running?
Yes, but not by doing traditional stretching.
There are two different types of stretching: static and dynamic.
Static stretches are what people generally think of when they think of stretching. These could be stretches like bending over and touching your toes. Static stretches are great at improving mobility and flexibility.
Dynamic stretches are controlled movements that prepare your muscles for performance. These movements tend to help reduce risk of injury and boost blood flow to your muscles and joints. Think about stretches like leg swings, air squats and hip opener stretches.
Doing static stretches before running can hinder your performance and even increase your risk of injury. Instead, focus on warming up your muscles with dynamic stretches which will prepare the body for your run!
Here are some dynamic stretches that I love to add into my warm up:
- Walking Hamstring Sweep
- Start in a standing position.
- Step your right foot in front of you, placing your heel on the ground. Keep your right leg straight and point your right toes straight up.
- Bend your left knee and push your hips back as you reach your arms down toward your knees. Then, sweep them forward and up. As you move your arms, keep a flat back rather than rounding it or hunching forward. You should feel a stretch in your right hamstring.
- Return to a standing position and take three steps forward.
- Repeat the movement on the left side and remember to keep a flat back. You should feel a stretch in your left hamstring.
- Return to standing and take three steps forward.
- Continue stepping forward and alternating sides.
- 90/90s Hip Opener
- Begin in a seated and upright position, feet flat and knees pointed up. Feet should be a little wider than hip distance.
- Rotate both knees simultaneously to the floor.
- Alternating sides, opening up the hips. Maintain a neutral spine, lift your chest and brace your core at all times.
- Walking Calf Raises
- Start in a standing position with your toes pointing straight ahead.
- Maintain this stance while lifting your heels off the ground. You should be standing on your toes.
- Walk forward 10 steps for a more active variation or return to your neutral standing position.
- Heel Walks
- Stand with your heels grounded. Lift your toes and point them forward.
- Maintain this stance while taking 10 steps forward.
- Keeping your toes lifted, turn them inward and walk 10 more steps forward.
- With your toes still raised, turn them outward and walk another 10 steps forward.
- Leg Swings
- Stand upright holding a wall, chair, or pole to one side of your body.
- Lift the leg on the opposite side of the body and swing it up in front of you and back behind you, back and forth, in a fluid motion like a pendulum swing.
- Keep your core engaged.
- Perform 15 leg swings and then switch sides.
- Marching Hurdles
- Stand upright and lift one knee up towards your chest as if about to step over a tall hurdle. Lift as high as you can.
- When your knee is at chest level, turn your hip out, so that the inside of your leg is facing the imaginary hurdle.
- Draw it out to the side as you bring it back down, opening up your hips
- Do 15 reps per side.
Ready to improve your running abilities?
Join us at Running Club this September!
You'll learn the above dynamic stretches, learn about pacing, running form and how to prevent injury. One of the leading reasons people stop running is usually because we go too hard too soon, or we just aren't aware of the nuances to running in general.
No previous running experience is necessary; just bring yourself, some enthusiasm, and your running shoes!
Details:
Wednesday September 4, 11, 18, 25 and October 2
6:30PM-7:30PM
$150+tx/members
$165+tx/non-members
To register email amanda@degressfitnessseaforth.com, call/text 519-441-7492 or send us a message to save your spot!
Written By: Mairead, Registered Dietitian For many of us, fall brings a return to routine and a change in schedule. Maybe you have kids heading back to school, or maybe you have a more consistent work schedule after a summer of fun plans. Or maybe that old back-to-school energy just has you wanting to set some goals. Whatever it is, fall is the perfect time to get back on track with your fitness and nutrition goals! Check out these 5 ways you can work on getting back on track this fall! 1. Make sure you're drinking your water! Drinking enough water is a small step in the right direction. If you've had a busy summer, maybe hydration hasn't been top of mind! For most normal healthy people, aiming for 2-3L of water a day is a reasonable goal. If you're well below that, try aiming for just one extra glass a day and increasing slowly from there. Bonus: one small healthy change often leads to others. Drinking your water could get the ball rolling! 2. Do some meal planning! Meal planning doesn't have to be rigid or complicated. If you're constantly standing in front of the fridge at 6pm wondering what to eat, meal planning can fix that. If you're constantly stuck throwing out random ingredients you didn't know how to finish, meal plannign can fix that. If you bring home groceries but then don't know what to do with it, meal planning can fix that. If you're eating more take out than you'd like because you didn't have a plan, meal planning can fix that. Even thinking a day or two ahead can help you cut the stress at meal time! 3. Get realistic about what you can manage! Before you start overhauling everything, take a second to look at what this season really looks like for you, and what kind of health and fitness goals could be achievable. Maybe a return to routine means you can workout every day of the week now - fantastic! Maybe a change in routine means you need to explore different times to get to the gym and other ways of moving your body - also fantastic! Maybe you're home more this fall and will be cooking more - amazing! Maybe you're going to be busier and need to expore quick and healthy meal ideas - also amazing! Figuring out how to match your goals to your real life right now is key to actually making changes that stick. 4. Shop your kitchen! If your summer was busy, it's time to take stock of what's in your kitchen. Check your fridge, freezer, and pantry cupboards. Is there anything that should be used up that you can plan meals around in the next couple weeks? Are there staple items you count on for easy meals that you need to restock? Could you cut your grocery spending down for a week or two by trying to use what you have so nothing goes to waste? If you have the time for it, this is the perfect time to take stock of what you have and make the most of it! 5. Book a check-in or ask for help! Sometimes we just don't know where to start or what to do. Sometimes we're so busy living our lives that it's hard to see possible solutions to our health and fitness struggles. That's when it's time to ask for help. This might mean asking a friend for meal planning ideas or to set a regular time to go for a walk. It also might mean booking a No Sweat Intro at Degree to learn more about programs, checking in with your coach if you're feeling like something needs to change, or meeting with a Registered Dietitian to set some nutrition goals that will work for you in this season. There's nothing wrong with needing a bit of help! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!
Written By: Coach Sienna Showing up for yourself is so important but its often overlooked and dismissed. Showing up for yourself isn't some cheesey, made up statement. There is meaning behind it and science! Showing up for yourself is an empowering practice that can transform the way you live, love and lead! BUT what does showing up for yourself actually mean? And why does it matter so much? S howing up for yourself is... Not Selfish You matter and you are important! Treat yourself as if you were a loved one. It means honoring your own needs, values and well being to achieve overall wellness. This means being consistent in the way you treat yourself, not just when it's convenient to you! It is…. Keeping your word to yourself and keeping those promises Choosing rest to prevent burnout It means giving yourself grace and speaking kindly to yourself (Its your first time living!) Prioritizing growth even if its uncomfortable Creating boundaries and sticking with them Say No when something doesn't align with you or your beliefs I t's about treating you like you are worth caring for not only when you have “deserved it” but because you are worth that care, always! Why does all of this matter? It strengthens your relationship with yourself Prevents you for burning or crashing out Builds self confidence as well as trust in yourself Helps you stay balanced emotionally and physically The more time you spend getting to know yourself you learn and discover hobbies! You learn that YOU CAN DO IT and that YOU CAN DO HARD THINGS! You become more present for others! You are no longer pouring from an empty cup! What does this look like in real life? Drinking enough water even though you would rather skip it Going on a walk or doing meditation to have time for yourself to avoid crash out Keeping promises you said you would Letting go of perfection and simply doing the best that you can with what you've got S tart showing up for yourself today! Let yourself know that you've got you :) --- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!
Written By: Coach Kelly I’ve been exercising since high school... I don’t want to age myself tooooo much ;) but that was quite sometime ago. I meet with people all the time who are looking to get started. They are looking to lose weight, tone up, feel better, happier, increase bone density, do something for them, for various reasons. I’m going to give you two of the most important things that you need to do to make your fitness stick, through al season nd all set backs. Write these down, memorize them, and repeat them over and over. You’ll always succeed. Forget about motivation Seriously, forget it. Motivation comes after you get started. It comes when you start to see results; it comes when your pants fit different; it comes when you’re not out of breath going up stairs; it comes when you are running down the soccer field with your kids; it comes when you are happier; it comes when you feel less anxious, less depressed; it comes after you get started. Remember your why Why are you wanting to get started? Why do you want to spend money and time at a gym? Are you willing to do this for months, if not years? When your schedule gets busy, or your kids get sick, why will you keep coming to classes or appointments? You just need to get started, and you need to clearly understand why you are starting in the first place. After that, you must stick with it. Even when y you’re tired, when you’re frustrated, when you want to give up. Everyone wants the quick fix. We will spend hundreds, if not thousands of dollars on supplements that promise to help us lose weight, feel better, but honestly, nothing will compare to the eating some vegetables and getting in a structured workout with a Coach or at a gym 2 - 3 times per week. I know it’s hard. I know it’s hard. Like, I really, really know it’s hard. But, as you’re reading this, look way down the road, like 1 year, then 3, then 5 years. How do you want to feel? As hard as it is to get started, it will be even harder if you don’t do anything. You deserve to invest in yourself. You deserve to feel good. You have got this and we believe in you - Let’s go! ----- To inquire about services, programs or to get started email info@degreefitnessseaforth.com or call/text 519-441-7492!