Step Up Your Stride: Stretch Better with AdventHealth

Stretching can be one of the simplest ways to feel whole, and for both runners and walkers, it’s key to unlocking strength, flexibility, and peak performance. Among the various types of stretching, two stand out as particularly impactful: static and dynamic. Here’s a closer look at these techniques and how to make them work for you.

Static vs. Dynamic Stretching

As their names suggest, static stretching involves holding a position without movement, while dynamic stretching incorporates active, flowing motions. Each has unique benefits:

- Static stretching targets specific muscles, enhancing flexibility. 

- Dynamic stretching engages multiple muscle groups, boosting mobility and preparing your body for activity.

Let’s explore each in more detail.

Static Stretching: Focus on Flexibility

Static stretching is likely what comes to mind when you think of traditional stretching. It’s the kind where you hold a stretch—like reaching for your toes or propping your leg on a bench—for 15 to 60 seconds to elongate a specific muscle.

Pros and Cons

- Benefits: Static stretching improves blood flow to tight areas and promotes relaxation. It’s especially effective for major running and walking muscles like glutes, hamstrings, quads, and calves. Complementing static stretching with foam rolling can enhance recovery. 

- Limitations:  While great for post-run recovery, static stretching isn’t ideal as a pre-run warmup. Overstretching before a run can hinder performance or strain muscles.

"Static stretching is more effective after activity," says Albert Wong, a physical therapy assistant with AdventHealth. "Stretching before a run or race can decrease performance."

When and How to Do It

Save static stretching for after your run, when muscles are warm and pliable. Hold each stretch for about a minute to reap benefits without overdoing it. Make static stretching a regular part of your routine to maintain flexibility, but ease back into it if you’ve taken a break.

Dynamic Stretching: Prepare to Perform

Dynamic stretching is all about movement. It involves actively taking muscles through their range of motion and is particularly effective as a pre-run warmup. By mimicking the movements of your workout, dynamic stretching primes your body for action.

Benefits: Dynamic stretching offers multiple advantages:

- Warms up muscles 
- Lubricates joints 
- Improves tissue elasticity 
- Boosts neuromuscular communication 
- Raises your heart rate and core temperature 

"Dynamic stretching helps optimize performance during a race and aids in muscle activation," says Wong.

Movements like lunges and leg swings add a functional strength element to your warmup, supporting injury prevention and endurance.

When and How to Do It

Dynamic stretching is most effective right before your run. A solid warmup can be completed in about 10 minutes and might include:

- Lunges: Forward, backward, and lateral 

- Leg swings: Front-to-back and side-to-side 

Follow your dynamic routine with 1-2 miles of easy running and walking to ease into your workout. While pavement pounders often prioritize mileage, investing time in a dynamic warmup can pay off with improved performance and reduced discomfort.

Takeaway for Runners + Walkers

- Static stretching: Best for post-run recovery when muscles are warm. Avoid stretching to the point of pain, and focus on relaxation and flexibility. 

- Dynamic stretching: Essential for pre-run preparation. It enhances strength, efficiency, and muscle activation, helping you hit the ground running and walking. 

At AdventHealth, we’re here to support your running and walking goals. From building strength to staying injury-free, our experts in Sports Med and Rehab are ready to help you reach your personal best.