Dynamic and static stretching are the two main styles of stretching, and both are essential for athletes. It’s critical that you know when to utilize each technique and how to perform the stretches properly.
We chose this topic as the first deep dive in our Recovery for Runners series because it’s that important. Every. Single. Run. should be accompanied with stretching, both before and after.
In this post we’re going to look at the differences between dynamic and static stretching, what they’re good for, when to do them, and what to be careful of. We’ll also take a peak at the next level of stretching beyond these two basics.
Dynamic Stretching
This style is done before your workout, as part of the warmup. Dynamic stretching is especially helpful before high intensity workouts like speed training or hill work.
This style uses movement to stretch muscles. You don’t want to hold any stretch. It is a fluid, “dynamic” movement.
Dynamic stretching is best pre-workout because it warms and prepares your muscles, increases your range of motion, and improves your spacial awareness. (Spatial awareness = being aware of your body in space).
Those three benefits translate to better control of your body and a lower chance of injury.
One warning on dynamic stretching. Stay in control of the movement. Push yourself too much and you can end up doing more harm than good.
Static stretching
Static (or stationary) stretching is best done post-workout right after your cool down. This style helps to improve flexibility and range of motion, and it can ease pain and stiffness.
These stretches are held for an extended period of time, and breath should be used as a tool to deepen the stretch.
You’ll want to perform the stretch with some resistance, but never to a point that becomes painful. Try to hold each stretch for 30 seconds to a minute while maintaining calm and steady breaths.
The overall experience should be pleasant and relaxing, while at the same time you should be able to feel the target muscles being stretched.
Dedicate five minutes minimum to static stretching after a light run. After higher intensity runs (or if you’re emphasizing recovery), then budget ten to fifteen minutes and your body will thank you.
Two warnings on static stretching. Never bounce or force a position, which can overextend the muscle and cause injury. Secondly, holding a stretch for too long can also lead to cramping. Don’t push it.
Dynamic vs. Static, and beyond
To summarize, dynamic (fluid) stretching is the best way to warm and prepare your muscles before a run, but remember to take things slow and stay in control.
Static (stationary) stretching improves flexibility and can ease muscle soreness after a run, but be sure not to force a stretch or hold it too long.
These two basics are the tip of the iceberg when it comes to stretching. If you have an area giving you trouble, dive deeper. There are ways to target that muscle specifically. This document from FitKit highlights a ton of different static stretches.
The next level of stretching dynamically is called ballistic stretching. It uses momentum to push past your typical dynamic stretch.
I chose not to go into detail about ballistic stretching because it is very advanced and should only be done under supervision. However, advanced athletes are encouraged to delve further into the topic or reach out with questions.
What’s up next?
Now that you can check dynamic and static stretching off of your need-to-know list, we can look ahead. Up next in Recovery for Runners, we’ll discuss foam rolling – a practice every runner needs to try.
And we’re excited to announce a separate upcoming series to champion our “Strong Mind” emphasis. We’ll be discussing mental health, positivity, time management, and much more. Stay tuned!
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