An Energizing Stretch to Prepare You for Running
Before going for a run, stretching is often seen as a necessity rather than a choice. The excitement to hit the trail can make it feel like a chore. But there is one stretch that stands out for its effectiveness and how it makes you feel stronger and more prepared for your run. This particular stretch is called “single leg hip hinges,” also known as “runner touches.”
To perform this stretch, you stand on one leg, lean your torso forward, and elevate the non-standing leg behind you until both legs are parallel to the ground. This position resembles a Warrior 3 pose, creating a “T” shape with your body. Engaging your core, return to a standing position, bringing the raised leg forward in a runner’s pose as if you are sprinting with a high knee.
This movement is reminiscent of a single stride and should be repeated for 30 seconds on each side. It falls under dynamic stretching, which involves engaging and stretching your muscles simultaneously. This dual action makes dynamic stretches an excellent way to prepare your body for exercise.
“Dynamic stretching differs from static stretching as you are not holding a stretch but actively moving in and out of it, which activates and energizes the muscles being used,” explains Azul Corajoria, a certified health coach and personal trainer. “A quality dynamic stretch targets the muscles you will be using, helping to enhance flexibility and blood circulation.”
Ending in a running motion freeze frame, this stretch mimics the movement of running, effectively preparing your muscles for the activity ahead. “It gently stretches your posterior chain muscles (hamstrings, glutes, and back) through a full range of motion when you lean forward, and then requires you to engage and contract them as you return to an upright position,” notes Corajoria. “It also promotes core engagement to maintain proper form.”
Functionally, these dynamic movements serve as an ideal warm-up for running. But what makes them so enjoyable? Tilting forward provides a satisfying stretch to the standing leg’s hamstring. Coming back up slowly and controlled engages every muscle in your leg, from the prominent quads to the smaller ankle muscles, making you feel empowered and agile, ready to propel yourself forward.
Corajoria suggests that there might be a biological aspect at play. The stretch helps release tightness and tension, while the boosted blood flow and oxygen supply can trigger the production of endorphins and serotonin, known as the “feel good” hormones. Our bodies are designed for movement and crave it.
This stretch serves as a gentle reminder that your body is primed for motion, prepared to run and embrace the energy it brings.
