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What Are the Best Stretches for Runners?
Manage episode 409369679 series 2857455
Want to know the best stretches for runners? If you answered yes, you need this episode!
Timestamps of big takeaways
[00:56] Motion vs Flexibility
- Runners benefit from some muscle tension, but should focus on having good range of motion in all joints
- Examples of common stretches like hanging feet off a curb or pulling leg back to quad
- Sitting on feet is a more efficient alternative to pulling leg back
[02:33] Dynamic vs. Static Stretching
- Dynamic stretching involves movement, taking muscles and joints through their range of motion
- Examples include seated hip openers, opposite hand to opposite leg, and arm circles
- Static stretching involves holding stretches
- A mix of dynamic and static stretching can be used depending on whether it's before or after a run
- Consistency and hitting all major muscle groups is key
[05:30] Upper Body Tension and Lower Body Pain
- Many runners focus on stretching the area of pain, like the calves, but the source may be elsewhere
- Tightness in the shoulders can affect alignment and cause issues in the calves and feet
- Proper alignment involves ears over shoulders, over hips, over lifted ankle
- Relaxing the shoulders and maintaining balance can alleviate calf pain
[08:15] A Holistic Approach is Important
- Coach Valerie talks about a time when she got really bad shin splints and the evolution of treatment from ice to stretching, strengthening, and skill work
- A coach and community can help identify root causes of pain and provide tools for long-term progress
[11:26] The Effects of Proper Alignment
- The principles taught for running can improve standing, sitting, and walking posture
- RunRX offers a holistic "prescription" for pain-free running through their membership and annual clinic
- There are multiple ways to work with RunRX and see improvement in running
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
268 episodes
Manage episode 409369679 series 2857455
Want to know the best stretches for runners? If you answered yes, you need this episode!
Timestamps of big takeaways
[00:56] Motion vs Flexibility
- Runners benefit from some muscle tension, but should focus on having good range of motion in all joints
- Examples of common stretches like hanging feet off a curb or pulling leg back to quad
- Sitting on feet is a more efficient alternative to pulling leg back
[02:33] Dynamic vs. Static Stretching
- Dynamic stretching involves movement, taking muscles and joints through their range of motion
- Examples include seated hip openers, opposite hand to opposite leg, and arm circles
- Static stretching involves holding stretches
- A mix of dynamic and static stretching can be used depending on whether it's before or after a run
- Consistency and hitting all major muscle groups is key
[05:30] Upper Body Tension and Lower Body Pain
- Many runners focus on stretching the area of pain, like the calves, but the source may be elsewhere
- Tightness in the shoulders can affect alignment and cause issues in the calves and feet
- Proper alignment involves ears over shoulders, over hips, over lifted ankle
- Relaxing the shoulders and maintaining balance can alleviate calf pain
[08:15] A Holistic Approach is Important
- Coach Valerie talks about a time when she got really bad shin splints and the evolution of treatment from ice to stretching, strengthening, and skill work
- A coach and community can help identify root causes of pain and provide tools for long-term progress
[11:26] The Effects of Proper Alignment
- The principles taught for running can improve standing, sitting, and walking posture
- RunRX offers a holistic "prescription" for pain-free running through their membership and annual clinic
- There are multiple ways to work with RunRX and see improvement in running
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
268 episodes
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