HARTZ Physical Therapy
How Should a Runner Stretch?
Dynamic vs. Static Stretching
A dynamic stretch is a controlled, active movement through the body’s normal range of
motion. In a dynamic stretch, a muscle contraction creates movement; a muscle is stretched by
contracting the antagonistic, or opposite, muscle. (For example, when an elbow is straightened
out, the tricep creates a stretch on the bicep).Dynamic stretching was pioneered by a physical
therapist named Aaron Mattes, along with Phil and Jim Wharton, both massage therapists. It has
been extensively researched as an alternative to traditional, static stretching.
A static stretch is a simple muscle stretch that goes just to the point of gentle tension and is
held steadily for several seconds without moving or bouncing. Chronic, static stretching can be
beneficial in that it may provide muscles with an added dose of injury resistance. However, this
type of stretching may actually decrease the level of a muscle’s performance.
Recent studies have shown static, passive stretching during warm-up can
actually decrease explosive muscle performance in runners.
The authors of such studies have theorized that this occurs due to a decrease in muscle elasticity
and reduced muscle activation prior to ground contact time. Think about this just like a rubber
band. When a rubber band is overstretched it loses some elasticity and takes longer to return to
its original shape. A similar effect can be experienced on a muscle after a static stretch. For
runners, it’s important to remember that muscle elasticity is not just vital to the explosive power
necessary for sprinters; distance runners also depend upon muscle elasticity to develop optimal
running performance and economy.
Research has also shown dynamic stretching, when utilized as a warm up, does
not negatively affect running performance. In fact, dynamic stretches actually
increase blood flow to targeted muscles. This will ultimately improve running
performance.
In order to understand why and how dynamic stretching should be performed, it’s helpful to
understand what actually happens during the process. When a relaxed muscle is put in stretch
mode by the antagonistic muscle, part of the muscle called the golgi tendon organ senses the
change and causes further lengthening. Also, EMG studies have shown that a muscle on stretch
at its end range of motion will reflexively contract after 3 seconds. Therefore, limiting the stretch
to two seconds at end range will produce the best results. Studies also demonstrate that
repetitions of 12 correctly executed dynamic stretches are sufficient to prepare the muscles for
activity.
Drew Nesbitt, DPT
[email protected]
717.625.2228
www.hartzpt.com
POST 800m Jog
1. Heel Walks
 great for anterior tibialis (shin splint) prevention
 Walk on your heels keeping your toes pointed towards your
shins the entire 10 yards, repeat 2-4 times.
2. Forward Lunge 1:
 When performing lunges, add trunk and arm movements
to further stretch the core/UE
 When performing side lunges at the end of the motion of
the legs add in trunk rotation to not only stretch the core
but also the hip muscles as well. Hold for two seconds
and then switch, performing a total of twelve cycles on
each side.
 Forward lunge add upper extremity reach to the end of
the lunge.
3. Forward Lunge 2 (Quad Stretch)
 Start from a kneeling lunge. Bend back knee and grasp
foot with the same-side hand.
 Bend one knee fully and grasp the ankle with your free
hand.
 Contracting the hamstrings and glutes, pull your leg back
until you feel a good stretch in the front of your thigh.
 Be sure not to arch your back.
 Hold the stretch for 2 seconds before releasing the
stretch and repeat 12 times with each leg.
4. Scorpions
 Start on stomach and do 12 touches each side
5. Hurdle Seat Roll Overs with Arm Reach
 Perform Hurdle stretch in 2 second period then switch
 Repeat a total of 12 times.
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6. Bent Knee Hamstring Exercises
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Raise your leg with your knee bent (Figure 6a).
Then, contract your quadriceps to extend your knee and hold the end of the stretch for 2 seconds
(Figure 6b),
Remember that as your knee reaches full extension, gently pull the leg up into a greater stretch with
your hands or a rope.
Hold for 2 seconds before returning to the starting position. Repeat 12 times with each leg.
6a
6b
7. Skips and Strides
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it would beneficial if these were performed from sideline to
sideline to maximize form development possibly with shoes
off to isolate the intrinsic muscles of the foot.
Skip with legs staying extended the entire time along with
the athlete attempting to reach for their toes with their
same side arm. (Arm variation not shown)
Skips are a great hip flexor activity and help to increase
foot strike efficiency
Karioka- increase leg lift of front leg
Line running-Try running with both legs hitting the ground.
Quick Cycles of high knees and but kickers combined.
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