Great article about the importance of dynamic movements as a warm-up to training. When will the “stretching is a good warm up” and “[static] stretching is the best way to improve mobility” myths die? Dynamic warm up preps the muscles and joints for training, while static stretching merely gets you ready to suffer because it impedes both power production and maximal muscle contraction. If you really still believe the static stretching myth, at least do it after training, when your muscles and joints are warm. Personally, I think there is no bigger waste of time than static stretching, which is nearly always recommended to me by people who are innately flexible, not recognizing their bias that their flexibility is most likely what allows them to stretch so deeply.
Also known as movement preparation, a dynamic warmup is comprised of exercises like squats, monster walks and hip extensions, where you actively turn on and tune in those muscles for the activity you’re about to pursue. It almost feels like a workout in itself, unlike pre-run static stretching — the practice of reaching until you hit a point of tension and then holding the stretch.A study published in September 2010 in The Journal of Strength and Conditioning Research found that static stretches performed before a run, especially a long run, may lower endurance performance and increase the energy cost of running. Static stretching can reduce muscle strength and muscle-tendon stiffness, which in turn impedes the run.
Five minutes of this before one run can make a world of difference.