I started running as a pastime and after reaping rewards in the form of increased stamina and a lithe body became addicted to it. While I was running, I did not pay any attention to stretching exercises and started getting injured frequently. Some days upon waking up I felt soreness in my back and on other days I felt my knee joints hurting. After the repeated occurrence of physical ailments, I went to a physician who told me about stretching. From that day onwards, I made stretching a habit. I learned from other experienced runners about different types of stretching exercises. After years of practice, I can truly say that I have developed into a know-it-all when it comes to stretching. There are many facets of stretching, however, we can broadly classify into static and dynamic stretching.

To gain a better understanding of this discipline, a person should know the difference between these two types of stretching exercises. Let us have a look at dynamic stretching first.

Dynamic Stretching

As the name implies, dynamic stretching is the act of stretching in motion. It is done before starting a run and is known to put muscles through a wide range of motions. Dynamic stretching should be done before starting a run to make sure that your body is prepared to stand the toil of a grueling running session.

Different types of dynamic stretching exercises are:

Quad Stretch: Hold your ankle and while holding it, pull your heel up. Switch legs every few seconds and complete 8-10 stretches per leg. You can do this while standing or moving forward.

Hip Flexor: Pull one of your legs upwards and hold it in front of your chest. Count a few seconds and then drop it and do the same with your other leg. You should aim to do this about 10 or 12 times to get the most out of it.

Hamstring Stretch: Hamstring injury is the most common injury that a runner can suffer. Perform a hamstring stretch by leaning forward and letting one leg rise naturally. In this posture, stabilize yourself by touching the ground using your fingertips. Do not to lock your knees or push too hard for a deeper stretch. Perform a light stretch with fluid motion. Hold the pose for a second on each leg, at least 8-10 times.

Static Stretching

Static stretching exercises are the ones which are done while holding still. Static stretching is best performed after a run as it helps muscles recover fast.

A few examples of static stretching are listed below:

Cross-Legged Toe Touch: This exercise seems easy but can be quite challenging for beginners. For doing this exercise, you should cross your legs and reach for your toes. Touch the toes and it will count as one touch. Switch the way your legs are crossed and perform the toe touch again. Crossing your legs allows you to get a deeper stretch, every single time.

High Lunge: Get into a lunge position. Place your front foot outside of your arm. This position will help you in opening your hips, which are generally found to be tight on runners.

Static Calf and Hamstring Stretch: This is my favorite static stretching exercise. To do this, rest on one knee and straighten your other leg in front of you. This should be done with your heel touching the ground. Now, touch your fingertips to the ground for balance. If your knee has a slight bend, it is considered to be alright.

Static exercises are all about holding the pose. Hold the posture for as long as possible without overtly exerting yourself for best results.