Warm-up, Cool-down, and Stretching for Runners

As I found out early on in my time running, stretching can make or break you. Do it right and you can avoid injury. Do it wrong and you can cause injury. Below we talk about some do's and don'ts for before and after a run.

Warm-up, Cool-down, and Stretching for Runners

Warm-up

1. Neuromuscular Warm-up (a.k.a. Neuromuscular Activation) (5-10 minutes)

2. Dynamic Warm-up/Stretching (5-10 minutes)

3. Walk/Jog (5-10 minutes)

<Training Session Here>

Cool-down

4. Walk (5-10 minutes)

5. Dynamic Stretching (5-10 minutes)

6 Static Stretching (if desired) (5 minutes)

Neuromuscular Warm-up/Activation

Neuromuscular warm-up/activiation may sound a little “fluff” like. The concept is that by doing certain small movements, you can activate the connection between your brain and the muscles you will use for running. Think of a gym when you first turn the lights on. All the lights are really dim and get brighter over time. By activating your neuromuscular connections, you can make the lights brighter a little faster. The concept does sound a little “out there”, but it is well proven that these techniques work, and are worth your time. Click here for videos of movements and to learn more. For more information and some videos of example movements, Click here for videos of movements and to learn more.

Dynamic Warm-up/Stretching

Dynamic warm-up/stretching entails movements as well. Things like high knee walks, straight leg walks, skipping, and more. Dynamic stretching uses functional movements to bring blood to your joints, providing flexibility and warming of your muscles. This form of stretching provides the benefit without the risks of injury that static stretching can cause. Click here for videos of movements and to learn more.

Walking After a Run

When you are running, your body uses different mechanisms to supply your body with the right oxygen supply through blood. Your heart rate becomes faster and your arteries dilate (get bigger), for example. When you stop running, your heart rate slows down pretty quickly, but it takes some time for your arteries to constrict (get smaller). It’s important to walk around for a good 5-10 minutes to allow your arteries to accommodate your new activity level. If you don’t, your blood can pool in your lower extremities, pulling blood away from your vital organs. This can cause lightheaded-ness, and even cause you to faint. Make sure you include this important step right after your training session.

Static Stretching

Static stretching is what I call the “feel good” stretching and is what most people think of with stretching. Static stretching can be good if done at the right time, and not over done. It is not recommended to do static stretching before a workout, when your muscles have not had enough time to sufficiently warm-up. After a sufficient cool-down and dynamic stretching, you can incorporate some static stretching. Just don’t overdo it.

Happy Training!

Dan Cuson
Level 1 USAT Coach