Foto: iStock/1BSG

Stretching is a perennial issue in the sport of running. New research is always emerging on static and dynamic stretching. Static stretching used to be standard practice before and after exercising. Today, we know that passive stretching reduces muscle tension. 

This can help to regulate muscle tone if your muscles feel tight after a run. Once warmed up, the muscle is stretched for 60-90 seconds in its end position. As it is stretched, the muscle should feel like it is being eased.

On the other hand, static stretching before running or other sport is generally considered futile. Reducing muscle tension at this point is actually counterproductive as less muscle tension means reduced performance. 

Mobility is important when warming up before a run. For example, if we spend too long sitting down and our muscles have shortened in this posture, this can have a negative impact on our running technique and performance. Likewise, sitting down for a long period before a run isn't great for our feet and lower legs as it prevents us from running in a light-footed manner. Our feet and calf muscles can also become tighter and shorter due to regular running. 

Active mobility exercises are more beneficial than static stretching here. This is where the joint is actively moved back and forth and the muscle is stretched under tension. This not only increases mobility in the stiff joint but also prepares the muscle for the upcoming workout. Here are our four mobility exercises.

Relieve the soles of the feet

The first exercise “awakens” the feet and calf muscles and provides the necessary tension and length. The pressure of the ball helps to relieve tension in the foot and increase sensation. Moving the ankle joint relieves the foot muscles while the calf muscles benefit from the lengthening and pressure. 

Here’s how:

• While barefoot or in socks, place a hard ball under the sole of your foot. Keep your heel on the ground. Place the ball so that only the soft part of your foot is on top of the ball, not the foot bones.
• Now, move your knee forward and backwards in an imaginary horizontal line, increasing the pressure on the ball.
• Position the ball in different places under the foot, which might feel slightly uncomfortable.

Take note: move your knee forwards and backwards in a straight line. Keep your heel on the ground.

Repetitions: 2 sets of 20 repetitions per foot.

«Good Mornings»

Tense, shortened muscles reduce running performance. A muscle that is too short is less effective as it no longer has its full range of motion and little strength at the end of the movement. Strength in an elongated position only comes if the muscle is trained while at its maximum length.

Here’s how: 

• Stand hip-width apart, back straight, arms crossed over your chest, knees slightly bent. 
• Slowly bend forwards as far as possible without moving your back. The movement should come only from the two hip joints. You should feel a stretch in the back of thigh in the end position. 
• Then return to the starting position, keeping your back nice and straight here, too. 

Take note: make sure that your back hasn't become rounded by the end position. Always keep your knees slightly bent and facing forwards. To keep your neck correctly aligned, aim your gaze at the ground while bending over.

Repetitions: 2 sets of 20 repetitions.

Upper body «twist» 

The aim of improving mobility is also to improve running function.  Functional stretching and mobility exercises should focus on the motions involved in running. If we spend too long sitting at a desk and start to get a stiff back, this has a negative impact on our running performance. The tighter the chest, the more limited our breathing capacity, which affects the connection between our pelvis and upper body while running. 

Here’s how:

• Stand on one leg and lift the other knee so that your thigh is raised horizontally in front of you.
• Raise your arms to the side and bend your elbows to 90° with your hands facing upwards.
• Now, twist your upper body towards the lifted leg as far as possible. Your pelvis shouldn't move. Once in the twisted end position, inhale and exhale deeply, then untwist back to the starting position.

Take note: if you have poor mobility, your pelvis will move as you twist your upper body. It's important to keep the pelvis straight as you twist. Turn your pelvis in the opposite direction or ensure that it remains in place. Keep the axis of the supporting leg straight. The raised knee should face forward and be parallel to your supporting foot.

Repetitions: 2 sets of 10 repetitions per side.

Sliding lunges

Stability of the leg axes and hip extension are two major factors when running. Lack of stability in the leg axes causes the supporting leg to buckle inwards or outwards with each step. Keeping the knee facing forward during the running motion prevents overloading of the legs. If the leg axes are misaligned, it takes effort to return the knee to a straight position. This then negatively impacts the forward movement.

Here’s how: 

• While wearing socks, stand upright with a straight pelvis and back. 
• Now slide one leg behind you until that knee is almost touching the ground. Keep your pelvis upright. 
• Now slide the back leg to its starting position.
• Variation: This exercise can also be done in shoes but you'll need to place a towel under the sliding foot.

Take note: if your hip flexors are short, your pelvis will want to tilt forwards as you slide. Use your lower abdominal muscles to keep your pelvis upright and hold it in this position. Keep your knee facing forwards and ensure that it doesn’t bend to the side.

Repetitions: 2 sets of 10 repetitions per side.