Stretch, or Not to Stretch...?

So, if you have ever attempted to run, or have seen other people take strides to move like a runner, then you've probably seen and/or taken part in the iconic pulling that foot behind your buttocks while hopping on the other foot aimlessly around to keep from falling over. Whatever you do, do not, and I repeat, do NOT do that. And don't even think of plopping on the ground, stretching your legs out, and grabbing that freaken toe. Forget those static stretches. They do you more harm than good. Don't believe me? Take it from me, I've been running competitively for 10 years, never pulled anything, and I've only been running faster, breaking records, and leading the pack in races ever since I stopped doing static stretches. Plus, the Kenyans never stretch, and look at them! They're running gods! Still can't trust me? Here:

http://www.runnersworld.com/the-starting-line/should-i-stretch-before-or-after-my-runs?page=single

it's just one of several articles that have been coming out lately stating what I have always stood by - Might as well stretch how you run. So, if you hop on one foot with the other one pulled up behind your butt while running, well, then go right ahead and do those static stretches. But if you actually move when you run, then it's time to change it up. And if you still don't agree, shoot me a comment, prove me wrong. Otherwise bear with me as I ramble some more.
So before dipping into a workout/run/or race, I highly recommend doing a set (meaning 25m down and back) of

• Butt kicks
• A's (like high knees only walking, should be slow)
• High knees
• Calf walks (while walking forward, bend down and touch the foot in front's toe simultaneously)
• Frankenstein walks (hands out in front of you, bring your toe up to your opposite hand while walking forward)
• Karaoke (really pop that knee UP!)
• Lunge twist (take a lunge forward, then twist your torso left and right, repeat) 
• and finish with Ballerina skips (skip sideways while swinging your arms over your head like you would jumping jacks) 
• and Front skips (skip forward and swing your arms as if you were doing the butterfly in swimming).

if you don't understand one of these dynamic movements, let me know! I'll search for a youtube clip to give you a better image of what I'm expecting :)

Key to remember while doing these is it's not about how fast you can do them. If you're breathing hard after High knees, then you're working yourself too hard. Don't make yourself get a workout in while stretching. You're doing those to get ready for the freaken workout! Go easy on yourself. Take time in between each set. Quality over quantity. Do these nice and easy, slow, and right. I don't care how long it take you to get these in, could be 15-20minutes. Perfectly cool. Don't get that heart rate up. Just focus.
So then, after doing these, drink some water, rest a bit, shake out all your limbs as if you were a noodle (yes people may think you're having a seizure standing up, but just do it, trust me, you'll feel awesome!), and then do 2-4 build-ups. Should be at least 100m. Just go from 0 speed and gradually increase to about the pace you plan on hitting maximum that day at the 75m mark. Hold that top speed for the rest of the way and have a nice long deceleration. Don't jump on the brakes when you've hit 100m in your build up, go at least 20m extra for your deceleration. Same goes for these as the dynamic stretches - rest in between each! This is not the workout yet or the race. It's just warm-up, stretching. Catch your breath back and head out on your next build-up. Focus on form, feeling that increase in speed through your legs, swing the arms, don't cross them. Just focus.
Then BAM! Your body is as good to go as ever. Without a static stretch in sight.
There is one exception... Static stretches are good to go at the end of a workout/run/or race. Your body is tired, you just ran your body hard. So, might as well give it a rest while stretching too. So static stretches I give a shady green light to AFTER the run. Still not my favorite statement, but I have received input from numerous runners and coaches that say static stretches after a run is okay to do. So, if you simply cannot give up standing and bending down to touch your toes, then go ahead, but only after you've sweat a bit from your run today ;) Else, get your legs stretched through dynamic movements before and after a run. It's the way to live, to run, to really feel your body inside and out become the beast from within. It's one step closer to becoming an Annie-Mal.

~Annie