Dynamic Stretching for Runners

Michael Conlon

Most of us grew up learning static stretches with a prolonged hold: stretch your quad by bending your knee and bringing your foot to your butt. Stretch your hamstrings by bending at the hips and touching your toes. Hold for 20 seconds.

It’s not that static stretching is bad; any form of stretching is better than not doing it at all. However, three-dimensional stretches are far more effective in improving flexibility and joint mobility. Why? Active, dynamic stretches that take your body through all planes of motion introduce movement, which increases circulation to loosen up your body before a workout and to prevent stiffness and expedite recovery post-workout.       

Humans are multi-dimensional beings, and our natural movements obviously reflect that. So when we say “three planes of motion,” we’re referring to the sagittal plane (forward and back), frontal (side to side) and transverse (rotation).

Dynamic stretches are more functional because they mimic the natural way we move in all of these directions when walking and running. For example, when we run, as the right leg hits the ground, the joint and muscles move through all three planes of motion, accelerating and decelerating as needed.

3D dynamic stretching also enables you to increase your capacity. There’s the range of motion you have and the amount that you need for a particular activity (like running) – but why not give yourself more? Dynamic stretching allows you to create greater movement than what is essential for running, which gives you more of a buffer zone.

Lunge Matrix

One of the best self-assessment dynamic stretches you can do is the Lunge Matrix. It’s a perfect warm-up because it allows you to move through all planes of motion and actually feel if there are areas you need to spend more time stretching. Here’s how you do it:

Part 1: Position in a forward lunge on one side, driving your weight onto your front leg. Reach your arms down and touch your toes – making sure to bend at the front of your hip and driving through your big toe to engage your glutes – then extend your arms over your head. While still in a lunge, go into a sidebend, reaching arms laterally to the right, then to the left. Finally bring your arms down to shoulder length and rotate to the right, then to the left. Repeat that on the other leg.

Part 2: Position in a lateral lunge and repeat the sequence with your arms: reach down and touch your toes then extend arms overhead; sidebend and reach arms laterally to the right, then the left; bring arms to shoulder length and rotate to the right, then to the left. Repeat that on the other leg.

Part 3: Position in a backwards rotational lunge, towards the leg you stepped with. Your toes will be pointed out away from each other. Repeat the sequence with your arms in all three planes, then repeat on the other leg.

Click HERE to view a video demonstration.

* TIP: Make sure you’re feeling the different parts of your hip engage with each lunge position, as opposed to feeling it in your knees or just reaching with your arms.

Dynamic Stretches for Key Muscle Groups

In addition to the Lunge Matrix, here are dynamic stretches for key muscle groups that are essential for runners to perform at their best. Remember: only stretch areas that feel tight! You might think that, because we’ve given you six stretches, you have to do each of them every time you go out for a run. You don’t. Pay attention to your body and address areas that need it.

3D Standing Hip Flexor Stretch

Standing with one foot propped up on a coffee table / chair / park bench and left leg extended behind you. Squeeze glutes and tuck hips under as you drive hips forward and bring your arms overhead and back - 10x. Repeat with arms overhead reaching side to side - 10x. Repeat with arms in front rotating - 10x. Stretch both legs.

Click HERE to view a video demonstration.

* TIP for all hip flexor/quad stretches: Make sure you’re reaching up to the ceiling with arms touching your ears (or as close as possible), concentrating on staying vertical throughout the motion to feel an increased stretch. It’s one of the first things we let slack when performing the motion, so be aware of it throughout all repetitions!

3D Kneeling Hip Flexor Stretch

Half kneeling position with one knee on a cushion and the other knee bent in front. If you’re in the park, head to a grassy area that offers a softer surface. Squeeze glutes and tuck hips under as you drive hips forward and bring your arms overhead, extending through kneeling hip - 10x. Repeat with arms overhead reaching to the side away from your kneeling leg - 10x. Repeat with arms in front rotating away from your kneeling leg - 10x. Stretch both legs.

Click HERE to view a video demonstration.

3D Quad Stretch

Using pillow or cushion for extra support, bend one knee up against wall or couch. Tucking hips under you, reach arm on same side overhead and drive hips forward - 10x. Then reach hand overhead and to opposite side (side-bending motion) - 10x. Then reach arm overhead and rotate shoulder around to opposite side - 10x. Stretch both sides and switch legs.

Click HERE to view a video demonstration.

3D Hamstring Stretch

Place foot up between knee and hip height (a chair, coffee table or park bench works well). Make sure your hips are facing forward. Lean trunk and shoulders gently forward into stretch (keeping back straight) as you reach in front of you - 10x. Repeat with trunk and shoulders rotated towards stretching side - 10x. Stretch both sides and switch legs.

Click HERE to view a video demonstration.

* TIP: For the leg you have extended (and are stretching), make sure the knee is slightly bent to take the pressure off your sciatic nerve. You can also rotate your leg inward to feel the stretch more fully.

3D Standing Adductor (Inner Thighs) Stretch

Position yourself so that a coffee table / chair / park bench is next to you. Place your foot on the surface, pointed straight out, and your knee bent at a 90-degree angle. The opposite foot is on the ground pointing forward. Move your body towards the leg that’s on the stool to stretch the muscles of the inner thigh while extending arms overhead - 10x. While continuing to drive hips to the side, reach arms side to side - 10x. Still driving hips to the side, extend arms overhead and rotate torso - 10x. Switch legs and repeat.

Click HERE to view a video demonstration.

3D Calf Stretch

Stand with foot back in a lunge stance. Lean hips and trunk forward into stretch - 10x - making sure to keep your back heel down. Repeat moving hips and trunk side to side - 10x. Repeat rotating hips and trunk around towards stretching side (use alternate foot) - 10x. Stretch both sides and switch legs.

Click HERE to view a video demonstration.

Blogmaster's Note: Michael Conlon is the founder and owner of Finish Line Physical Therapy, which he opened in 2006 to provide the highest quality of care, service, and personal attention in a comfortable, supportive, and friendly atmosphere. He has been a New York State licensed physical therapist since 1997. He is a certified full-body Active Release Techniques provider and is recognized as a Fellow of Applied Functional Science (FAFS) through the internationally acclaimed Gray Institute. He is passionate about endurance sports, both as a participant and coach, and has run 23 marathons and completed three Ironman triathlons. As a coach for the NYC chapter of the Leukemia and Lymphoma’s Team in Training program since 2002, Michael has trained hundreds of runners, from beginners to advanced marathoners.