5 Min Stretch for Runners vs Dynamic Runner

Stretching can be done both in a pre-workout (warm-up) and post-workout (cool down) fashion. Which you do is really up to you. Some athletes swear by the results they get in their performance and the lack of injury if they stretch before their workout. Others only stretch afterwards and, as you might expect, there are also those who stretch both before and after they work out. Research on what exactly you should be doing is pretty thin so here we are in the practical experience territory. Basically stretching should be part of your training. How you perform it however will depend on when you actually stretch: Pre-workout: If you're stretching before your workout begins remember that your muscles are not warmed up yet. Your stretching routine is designed to help them warm up so, no sharp, sudden moves. No forcing muscles to stretch beyond comfortable points. Do not use "bouncy" motion to force a stretch, that's how you normally get injuries. Do not manually manipulate your muscles (beat them with your fists, massage them or otherwise pull them) as you stretch. That will definitely lead to injuries so care and being sensible are both key here. Post-workout: If you're stretching after a workout your muscles are already warmed up. Stretching now actually uses the plasticity of the muscles to help you achieve flexibility gains. The trick here is to start slowly and build up. If you're stretching your hamstrings or your adductors (the inside of your thighs) now's the time to actually go a little bit further than before. Do it gradually but do push against your normal stretching limits. Gains you make here will stay with you after the session is over which means you will have increased your flexibility. The same words of caution that apply in the pre=workout stretch, also apply here. Always listen to your body and don't overstretch any muscle group. Tips: Stretching can increase the explosive power of your muscles because it increases their range of motion. It can also help prevent injuries by allowing muscles to warm up gradually when practiced as part of the warm-up. Always exhale slowly when you stretch a muscle group and inhale when you release it. 6 REASONS to start training: 1. Build yourself a smashing fit body - because there is no greater feeling than looking in the mirror and simply just love what you see. 2. Brag around about your toned muscles - low body fat level, noticeable muscle definition and shape, but not significant muscle size 3. Keep your heart strong and healthy - because your heart is a muscle also and it gets stronger and healthier if you live an active life. 4. A clear and beautiful glowing skin - you don't have to worry anymore about cellulite when you're half naked on the beach. No more dimply skin coming out of your swimsuit. 5. Reduce stress, anxiety and fight depression - regular training is the key for your head just as it is for your heart and will relax you, making you calmer, fighting depression and dissipate stress. 6. A happier soul and a bigger smile - you will feel that you are finally doing something for yourself. BONUS: Improve your live life! you know exercise is good for you, but do you know how goof? It boots your energy and improves your mood and exercising regularly puts the spark back into your love life.

Dynamic Runner is the ultimate program designed specifically for runners who want to enhance their performance, prevent injuries, and enjoy pain-free running. With our comprehensive video programs, you'll have everything you need to take your running to the next level. ■ BENEFITS OF DYNAMIC RUNNER + Gain flexibility, strength, and balance with each routine + Reduce joint stiffness and improve your range of motion + Boost speed and endurance + Accelerate recovery and feel stronger than ever before + Improve posture and reduce the risk of injuries +1000s of routines to choose from with new content added all the time ■ DYNAMIC RUNNER PROGRAMS Daily Stretching & Mobility - 15-20 minute daily routines that progress with you. Strength Training - Beginner, Intermediate, and Advanced programs that use minimal equipment so you can do them at home. Injury Prevention - Hip Function & Rehab Program (6 weeks), Knee Function & Rehab (6 Weeks), ITB, Posture Correction, Shin Splints, Foot Reset, and MORE Warmups & Drills - Routines to get you ready for your run. Roll & Release - Guided rolling and releasing techniques to alleviate muscle tightness and speed up recovery. ■ EASY TO GET STARTED New to mobility or strength training? Get started with our 7 Day On Ramp that will walk you through the programs and how to make the most of both your time and membership. ■ AVAILABLE ACROSS YOUR DEVICES Your Dynamic Runner account enables access to all programming and allows you to stream videos on your iPhone, iPad, Apple TV, pliability’s website or to any AirPlay-compatible device. The videos are also downloadable to make offline viewing easier. *All payments will be paid through your iTunes Account and may be managed under Apple subscriptions after the initial payment. Subscription payments will automatically renew unless deactivated at least 24-hours before the end of the current cycle. Your account will be charged for renewal at least 24-hours prior to the end of the current cycle. Any unused portion of your free trial will be forfeited upon payment. Cancellations are incurred by disabling auto-renewal. This app is proudly powered by VidApp. If you need help with it, please head to: https://vidapp.com/app-vid-app-user-support Terms of Service: http://vidapp.com/terms-and-conditions Privacy Policy: https://vidapp.com/privacy-policym/app-vid-app-user-support