Essential Pre-Run Stretching Techniques

Essential Pre-Run Stretching Techniques & Benefits of Acupuncture for Recovery

Why Pre-Run Stretching Matters

Pre-run stretching before running is crucial for several reasons. It prepares your muscles for the intense activity ahead, enhances your flexibility, and reduces the risk of injury.

When you stretch, you increase blood flow to your muscles, which helps to deliver the necessary oxygen and nutrients needed for performance. Additionally, pre-run stretching can improve your range of motion, making your movements more efficient and reducing muscle stiffness.

Best Pre-Run Stretching Techniques for Runners

Here are some of the best pre-run stretching techniques to incorporate into your routine:

Dynamic Leg Swings:

Stand next to a wall for balance. Swing one leg forward and backward, or side to side, gradually increasing the range of motion. Repeat 10-15 times on each leg. This helps to loosen up the hip flexors, hamstrings, and glutes.

Dynamic Leg Swings

High Knees:

Jog in place, bringing your knees up towards your chest as high as possible. This dynamic stretch warms up the quadriceps and hip flexors while keeping your heart rate up.

High Knees

Butt Kicks:

Similar to high knees, but instead, kick your heels towards your glutes. This exercise stretches the quadriceps and improves coordination.

Butt Kicks

Walking Lunges:

Step forward with one leg and lower your hips until both knees are bent at about 90 degrees. Push back up to standing and repeat on the other side. Walking lunges engage the glutes, quads, and hamstrings.

Walking Lunges

Arm Circles:

Extend your arms out to the sides and make small circles, gradually increasing the size. This warms up the shoulders and upper body, which are also engaged during running.

Arm Circles

Hip Circles:

Place your hands on your hips and make circular motions with your hips. This helps to loosen up the lower back and hip area, which are critical for a smooth-running stride.

Hip Circles

Acupuncture for Running Recovery

While pre-run stretching is excellent for preparation, recovery is equally important for maintaining performance and preventing injuries. This is where acupuncture can play a significant role.

Acupuncture involves inserting thin needles into specific points on the body to stimulate healing and relieve pain. To maximize the benefits of acupuncture, consider scheduling regular sessions, especially during periods of intense training or after races. Consult with a certified acupuncturist who has experience working with athletes.

They can tailor treatments to your specific needs, whether it’s addressing chronic pain, enhancing recovery, or preventing injuries.

Acupuncture Can Help:

  • Reduce Muscle Soreness: Acupuncture can help reduce the delayed onset muscle soreness (DOMS) that runners often experience after a long run. By improving blood circulation and promoting relaxation, acupuncture can alleviate pain and speed up recovery.
  • Improve Blood Flow: Enhanced blood flow aids in the delivery of nutrients and oxygen to the muscles, which is crucial for repair and recovery. Acupuncture helps to dilate blood vessels and improve circulation.
  • Decrease Inflammation: Running can cause inflammation in muscles and joints. Acupuncture has anti-inflammatory effects, helping to reduce swelling and pain in affected areas.
  • Enhance Flexibility: Regular acupuncture sessions can improve muscle flexibility and joint mobility, making you less prone to injuries.
  • Balance Energy: In Traditional Chinese Medicine, acupuncture is believed to balance the body’s energy, or qi. This balance can lead to overall better physical and mental health, contributing to improved athletic performance.

This article is written by Smriti Shamapant, DACM, LAc, Dipl OM. She is a dedicated Doctor of Acupuncture and Chinese Medicine at Lokahi Acupuncture, with a unique blend of expertise in facial rejuvenation, pain, and pediatric care. Feel free to reach her at for assistance in choosing the right treatment to meet your unique needs.

Smriti Shamapant
San Jose Acupuncturist
Lokahi Acupuncture
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