Want to know the best stretches for runners? If you answered yes, you need this episode!

Timestamps of big takeaways

[00:56] Motion vs Flexibility

- Runners benefit from some muscle tension, but should focus on having good range of motion in all joints

- Examples of common stretches like hanging feet off a curb or pulling leg back to quad

- Sitting on feet is a more efficient alternative to pulling leg back

[02:33] Dynamic vs. Static Stretching

- Dynamic stretching involves movement, taking muscles and joints through their range of motion

- Examples include seated hip openers, opposite hand to opposite leg, and arm circles

- Static stretching involves holding stretches

- A mix of dynamic and static stretching can be used depending on whether it's before or after a run

- Consistency and hitting all major muscle groups is key

[05:30] Upper Body Tension and Lower Body Pain

- Many runners focus on stretching the area of pain, like the calves, but the source may be elsewhere

- Tightness in the shoulders can affect alignment and cause issues in the calves and feet

- Proper alignment involves ears over shoulders, over hips, over lifted ankle

- Relaxing the shoulders and maintaining balance can alleviate calf pain

[08:15] A Holistic Approach is Important

- Coach Valerie talks about a time when she got really bad shin splints and the evolution of treatment from ice to stretching, strengthening, and skill work

- A coach and community can help identify root causes of pain and provide tools for long-term progress

[11:26] The Effects of Proper Alignment

- The principles taught for running can improve standing, sitting, and walking posture

- RunRX offers a holistic "prescription" for pain-free running through their membership and annual clinic

- There are multiple ways to work with RunRX and see improvement in running

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