What stretches should I do for a 5k?

Question

Kate Edwards, PT, DPT, OCS · Answer

Hello, everybody. This is Kate Edwards. And today's question is, what stretches should I do for a 5K? And the thing about stretching is its individual. So it depends on what you need in your body and also when you're stretching so there's a lot of questions about should we do Dynamic stretching for static stretching? And there's a little bit of confusion and in the research people are on either side. But the basic understanding is that dynamic Retching which means moving while stretching, so that you can activate your neuromuscular system, increase blood flow, and all of that is better before you exercise, and then static stretching is something you would do after you exercise. So those are the stretches where you see, people stretching their calf against a wall or stretching their hamstring. But because you want to know what stretches to do. I will give you like three or four stretches. That every Runner should do. The first one would be A calf stretch. So make sure that you are stretching out the calf, both the gastroc and the Soleus the second one would be a kneeling hip flexor stretch so that you can stretch out the front of your hip, which will help improve your ability to hip extend and use that whole cycle or pendulum during your leg swing. Another one that I would definitely do is some kind of hamstring stretch and this is more important for the faster that you're going to go. But Akley with a hamstring stretch. I would do this lying down on your back, with your foot, up the wall, or maybe using a strap, so that would be really good. And then I like, thoracic spine, stretching something. I call a reach-in role, so make sure that you're stretching out the middle of your back. I know that's funny when you're thinking about running, but we actually have to have good mobility of the middle of our spine so that our arms can swing in our legs can move on our pelvis so those would be my top four stretches. I hope this helps

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"What stretches should I do for a 5k?"