Stretches: Static vs. Dynamic

Assuming that you're not a flaming idiot (and I assume that you're all complete geniuses), you know that stretching is an absolute must. But how do you stretch? For how long? Are you getting ALL the muscle groups you should? Do you use a static or dynamic stretch? Do you know the difference?

The answer to the sometimes heated debate between static and dynamic stretches is: both. A quick primer: static stretches are those horrible things your gym teacher made you do where you reached for your toes (or grabbed your ankle or whatever) and stayed there for what seemed like eternity. Dynamic stretches, on the other hand rely on motion to accomplish the stretch.

The key to the static or dynamic debate is in when you use the stretches. For the least risk of injury, you should stretch both before AND after a run. Before your run, dynamic stretches are best, as static stretches can be damaging to 'cold' muscles. The tricky thing about dynamic stretches though, is that they work best when tailored to a specific sport. After your run, when your muscles want to reflexively tighten, is when static stretches are best.

In the coming days and weeks, I will be attempting to do a video tutorial on the various stretches and hopefully help to set you up with a well-rounded stretching regimen for all your runs. With that in mind, what are your favorite, can't miss stretches?