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Do you know that most runners overlook stretching as a very important part of their running routine in spite of the benefits it provides? Many of us find stretching somewhat boring and so we do a couple of quick stretches after a run, and feel that'll do. But the rewards of doing a proper stretching sequence are well-documented:
- your muscles recover more quickly
- you improve your flexibility
- your risk of injury is reduced.
Everyone knows that stretching is a key part of rehabilitation when you are recovering from an injury. The same benefits apply on an every day basis, so why not profit from this. Let's look at how stretching can help our running.
The Debate
Does stretching really help us to run better? Many coaches include running stretches as a must-do for the athletes they are training. However the studies that have been done do not always prove this is true. My point is simple - proper stretching increases flexibility, no-one denies that. If your muscles are supple and relaxed then you will run easier.
When To Stretch
It is a bad idea to stretch before your run, especially if you have not done any warm up beforehand. You risk hurting yourself by over extending the joints and muscles if they are cold. If you must stretch before you run, make sure you have done a 10 minute warm-up. Do light stretching only. The best time to stretch then is directly following your run, before the body has had a chance to cool down.
How Stretching Works
When you stretch you loosen up the muscle group you are working on, and improve the range of joint motion. In this state, waste products like lactic acid are removed more quickly and replaced by nutrients. This process also helps to relax the muscles and prevent then from tightening up. If you go for a hard workout, skip the stretching and then sit for an hour or so afterwards you'll know what I mean when you stand up! You really feel the muscle tightness along with some pain at this point.
Basic Technique
Stretch up to the point where you feel tension in the muscle. This should not be painful and make a point not to over-stretch.
Hold each stretch between 15 and 30 seconds. Although there are many different opinions on this, I have found this timing works best for me.
Avoid bouncing as you go into a stretch - this will have the opposite effect from what you are trying to achieve.
The Best Stretches
As a runner you obviously want to concentrate on those areas that are used while running. This includes stretches for:
- the lower back
- quads and hamstrings
- calf muscles
- heel tendons
I won't describe these in detail here because you really need a picture to see exactly how to perform each particular stretch. I have put together some stretching videos and illustrations on my new web page "Running Stretches". Click on the link below in the author bio'.
About this Author
Mike is a long-time fitness enthusiast, and runner. He has completed over 25 marathons and is co-author of the book "Marathon Training Tips". You can learn more on stretching on his 'Running Stretches' web page. Mike is also the developer of customized training logbooks including a Personalized Running Log.
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