one week and Counting we're only seven
days away from Jacksonville skate
Riverrun thousands will be lacing up for
the big race and here to talk about
those before and after stretches Channel
4's corporate trainer
Amaya Rutledge also we have Malik and
are here to demonstrate some of these
stretches and I know stretching sounds
basic but it's so important right now
it's extremely important that is the
main thing that you should do to prep
before a run or even before a workout
you want to make sure that your muscles
are warmed up so you can get the best
out of your workout or your run so you
were telling me there's two main types
of stretching so I'm learning a lot
today so those two different types and
they're both going to demonstrate the
different styles definitely so we have
Malik here he's doing something called
dynamic stretching those are your more
mobile mobile stretching active that's
good for runners and then you have all
ready here to do static stretching those
are like your long gated stretches
holding for about 10 seconds so we want
to just basically go over those talk
about like hey how important it is to do
it and everybody believes in that
old-school way of doing things like hey
that's like old modern science but it's
really important like doing a chance I
can stretch it and doing jumping jacks
so which one you do first though which
one do you do before the race and what
do you do them both no sort of one that
you do before the race is dynamic
stretching can you show us something you
want to walk before you run right and
that's basically the premise behind
dynamic stretching right it's putting
your body through light active movement
to best prepare you for the activity
you're about to participate in so a good
example is the bird dog right here so
you're on all fours right here yes so
that's so he's working the core the
hamstrings the glutes yep so before yeah
that works yes that's before and it's
one more you can you perform the leg
swing absolutely yeah just a basic leg
swing here so and you can also use a
partner doing this if you or just hold
on to like a post or anything yeah so
yeah afterward we can't forget after
because that I think most people think
oh I'm done knock away and that's when
you can really get hurt exactly or even
in a
this is the gate riverine we don't want
any injuries this year so in between
your race if you're like if your legs
are hurting you is you're able to stop
everyone you have to know your limits so
and that's where static stretching comes
in and so our is going to perform those
stretches like a hip flexor okay and
essentially like no Maya was saying you
want to get that circulation going after
your running so you want to make sure
you do not allow for your knee to go
over your toes because that can cause
injuries but you definitely want to get
a nice deep lunge if it looks like that
burns so like yeah well it should be a
mild discomfort okay yeah because you're
kind of pushing the muscle right yes
right okay yeah so second stretch would
be more of a hamstring stretch so what
you want to do is make sure you do not
lock your knees because that can also
cause further damage but you want to
make sure you're getting a nice good
stretch in to release that tension which
is one of the bases of static stretching
yeah and you can also do that same one
with the partner so if he were to so I
want you to bring your leg up and I want
Malik to hold your leg so you can put
this on a post as well yeah that's a
good hamstring stretch hip flexors gluts
yeah and you can release so those are a
few good stretches in between in between
your run after your run but yeah and
that's and that's pretty much the Gate
River run is no joke I mean no it's
nearly this race a lot of injuries can
occur for people who are not prepared or
really don't know what they're doing so
stretching is key stretching is key it's
the most important thing in one last tip
for all of those people make sure you
breathe through those stretches so
holding your breath yeah so easy thing
to remember it's smelling of flowers
blowing out the candles oh yeah that's
that's a good way to remember yeah I
appreciate you all coming on and
everybody who's running the gate River
Run good luck can't wait to see you in
action next Saturday