Despite the fact that in recent years it has been in vogue to discredit the value of stretching, the combination of dynamic and static stretching-when used at the right time-can have a big impact on increasing flexibility and improving performance, especially for new runners.
Dynamic movement stretches are designed to take a joint or a muscle through a challenging and repetitive motion, moving a body part further with each repetition. Reducing hip stiffness prior to starting a run or ride will reduce the risk of the dreaded overuse injury. Dynamic stretching is ideal prior to exercise to prepare the joints for movement and muscles for optimal activation.
Static sustained stretches are designed to hold a position for a joint or a muscle that is minimally challenging. The focus is on relaxing the body part being stretched and letting it go further on its own. Research suggests that holding the position for 30-60 seconds will increase flexibility in the tissue; conversely, done prior to activity, static stretching may actually inhibit the muscle’s ability to fire.