3D Stretches for Runners

As runners, we have all been exposed to stretches but recently there has been so much controversy. Is it good or bad? Before or After a run? Dynamic vs Static?
Here's my take!

Is stretching good or bad? I will have to argue stretching is good. Stretching reminds our body of the range of motion which is available to us. Sitting through the day promotes tightness in a position which is completely opposite of running.  Stretching restores mobility which increases power. Visualize an old rubber band and the power it generates versus a new, mobile rubber band and the power it generates. The mobile rubber band has more elastic recoil which generates more power. Running efficiently relies the ability to stretch and rebound.

Before or After? It depends on the purpose of the stretch. Performing stretches before a run can give the body the mobility to move with proper mechanics. After stretches I perform a series of light strengthening exercises to load the muscle in the new range of motion.* During a workout muscles tighten due to the chemical waste products produced and micro tears of the muscles during the run. Performing stretches after the run can help increase recovery by facilitating mobility.

Dynamic vs Static? Dynamic! Our body is 3 dimensional, by performing only static stretches  encompasses part of the muscle. By performing motions in all 3 planes of motion more muscle fibers are included in the stretching. There is a time and place for static stretching but for athletes, dynamic stretches help to muscles warm up. Dynamic stretches is controlled movements not ballistic bouncing. 

*Please see my post on strength exercises. Prior to a run, I don't use weight.

I perform these stretches prior to my run about 30 seconds and up to 2 minutes depending where my limitations are that particular day.

1) CALF STRETCH

I used a piece of wood under my toes to increase the ankle angle allowing a deeper stretch. Use your pelvis to drive forward, side to side and twist while keeping the heel on the ground. To focus on the soleus muscle, bend both knees.

2) HAMSTRING STRETCH

Place one leg on a bench with the knee slightly bent. Since the knee is never fully straight in the swing phase of running, I keep it in a relax position and drive my body over my hamstring. Use your hands to drive the body forward, side to side and twist.

3) QUADRICEPS STRETCH

Place your foot on the bench with the knee bent behind you. Tuck your pelvis under your body until a stretch is felt in the front of the thigh. Use your hips to drive forward, side to side and twist.

4) HIP FLEXOR STRETCH 

Place you foot on top of a bench. Tuck your pelvis under your body. Use your arms to drive forward and backwards, side to side and twist. This may be one of the most important stretches to perform if you work at a desk. Hip flexors shorten from prolong sitting but for a good stride it needs to be flexible.

5) GLUTEAL STRETCH

Place one leg on a table  at about mid thigh to hip height depending on flexibility. The knee should be bent to 90 degrees and thigh perpendicular to body (very important!). From there, hinge forward in the sagittal plane, reach away sideways in the frontal plane and rotate towards in the transverse plane to the stretch leg. These motions create length at the hip and pelvic junction. 

6) THORACIC SPINE MOBILIZATION

Rotation T/S stretches- These stretches improve the rotation of the spine.

To improve rotation of the thoracic spine while the arm is swinging forward - Take a step forward with L leg and L arm next to head, bring R arm in front of body and reach forward. 
To improve rotation of the thoracic spine when the arm is swinging backwards - With L leg in front and R arm next to head, swing L arm behind the body.