Dynamic vs. Static Stretching

There is a big difference between doing dynamic and static stretching. As a general rule of thumb, it’s better to do static stretching on warmed-up muscles as you are cooling down after a workout and dynamic stretching on cold, morning muscles to get the blood pumping.

I decided to finally make this a post, since I already had a standard email I sent to friends on the same topic – I was halfway there already! The news I shared with them via email is not new or groundbreaking, it’s already out there on YouTube and Runner’s World’s website. But I did want to post some of the better ones I’ve found and also the ones that have worked for me. Keeping in mind I’m not an expert, use this post as a resource and to simply educate yourself on what you could use to help your body adapt to running. The most important thing to remember, is to listen to your body. If you are trying a new stretch and it produces pain, stop. Not every move is good for every body.

Dynamic Stretching
Below is a video by Runner’s World that covers dynamic stretching, which is stretching using the controlled momentum from form, not to extend past one’s normal static stretching ability. (Beyond your normal static form is ballistic stretching, which we won’t cover here. I’ll leave that to Tony Horton and P90X 😉 Dynamic stretching literally gets the blood pumping and will help warm you up safely, helping to prevent injury. If you have any trouble spots (really tight muscles) you can do a combination of dynamic first and static second before your workout. I always static stretch my calves as my last stretch before heading out the door. In the video, pay special attention at the start where she says to concentrate on using small movements and to start slowly. Also keep the focus on good form. As the exercises get easier, then you can increase speed.

Static Stretching
These are the type of streches most people are familiar with, static stretches. You don’t bounce or move during these stretches, you hold them for 20-30 seconds. In my personal experiences with physical therapy, they always told me 30 seconds for each stretch, and 3 on each side. The below video is very thorough and slow moving, which is great especially if you are just beginning a running routine.

Be kind to your body, treat it as you would treat a friend and you will have a long, lasting relationship together! Body and mind; it should be a partnership – not a dictatorship.