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 runningRate, Review & Subscribe ReminderDon’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX