Buffalo Run TEAM

Recently, I had the pleasure of attending my first Summit as a member of the Team LUNA Chix Buffalo Run team.  One of the sessions I attended during my weekend in Berkeley, California focused on stretching.  Specifically, it dealt with the idea of dynamic stretching.  Dynamic stretching concentrates on controlled leg movements which warm up and loosen your muscles while simultaneously stretching them.  This concept is different from static stretching, which involves holding a stretch for about 30 seconds while motionless, usually on muscles that have not been warmed up.

Static stretching seems to do little to help you in your sport of choice.  There is even evidence to support the idea that static stretching actually weakens your muscles and decreases leg force.  But it’s what we all know and it’s still the norm when it comes to stretching among amateur athletes.

Incorporating dynamic stretching to begin your runs is far more efficient.  You’ll increase your blood flow and range of motion, warming the muscles, and stretching your muscles simultaneously.  It will help you to be stronger, more flexible, and ready to “go the distance!”  Who couldn’t appreciate a timesaver like that!!

During our session, our trainers lead us through a series of dynamic stretches which were geared toward runners.  Look for us to incorporate some of those dynamic stretches at the beginning of our runs this season (think: butt kicks, high knees, leg lifts, and walking lunges).  And remember, it’s something you should do before EVERY run, and not just our group runs!! (we know how you are! : )

Examples From Running Times:

High Knees

Butt Kicks

Knee Cradle


Straight Leg March

Carioca

References:
NY Times Magazine
Runner’s World