Stretching Rules!
Stretching
Stretching is one of those things that some runners don't even think about, others think of as a necessary evil, and still others think of almost on religious terms and wouldn't DREAM of a run that didn't include a solid stretching session. A few runners seem to be able to get by without ever stretching. Perhaps they are built with super supple muscles. Others find that they can't even consider a run without a stretching session. Most of us fall somewhere in between. We can get away with short runs without stretching, but once our mileage starts building we find stretching to be much more important.
So is stretching only important on long runs?
While your muscles may feel better particularly after a long run, stretching is important on long and short runs. Stretching as a part of your warmup will prepare your muscles for the abuse you're about to put them through. Stretching after a run will relieve tightness, increase blood flow to your muscles, and can help prevent cramping. Stretching is also believed to help improve performance, due to improved flexibility. A flexible muscle reacts better to the demands put upon it and is less prone to injury.
So the next question is, "When do I stretch" followed shortly by "how much and what stretches are best?"
When to Stretch
Some people believe in stretching before you begin a run, but many exercise physiologists (the people who study how muscles work in exercise) will warn you against stretching cold muscles too hard.
Begin with a light warm up to get the blood flowing to the muscles and warm them up. Slow down and do a few light stretches.
Complete your run and don't just stop. Instead take some time to stretch the muscles you just worked again. This time you can stretch a little deeper. Hold each stretch for about 30 seconds, breathing deeply as you stretch. Inhale and with each exhale breathe into the stretch just a little deeper.
Just like everything important in life, there are "rules" for stretching? Why? Because stretching incorrectly can, at best, be ineffective and at worst, cause damage.
Rules for Stretching
1.. Never stretch cold muscles! Warm up for 10 minutes or so first, then gently stretch the muscles you plan to work out.
2..Stretch to the point where you "feel" it, but don't stretch to the point of pain. You may feel tightness or minimal discomfort, but if you feel pain you're overstretching.
3.. Don't stretch injured muscles. You can flex those muscles (for example work a strained ankle gently back and forth) but don't stretch.
4.. Don't bounce! Bouncing can cause damage! Your stretches should be calm, gentle, and slow.
5.. Stretch long enough, but not too long. Thirty seconds is about how long you want to hold your stretch. If you really have tightness, stretch again for another 30 seconds by relaxing the muscle for a few seconds, then stretching again.
6.. Stretch all the major muscle groups. It's easy to concentrate only on the legs as a runner, but your arms will be working too!
Even if you find yourself as flexible as a board, gentle stretching will help to improve flexibility. Improved flexibility will help to increase your range of motion and reduce your chances of injury. So remember,the run isn't over, until you've stretched!
Stretching is one of those things that some runners don't even think about, others think of as a necessary evil, and still others think of almost on religious terms and wouldn't DREAM of a run that didn't include a solid stretching session. A few runners seem to be able to get by without ever stretching. Perhaps they are built with super supple muscles. Others find that they can't even consider a run without a stretching session. Most of us fall somewhere in between. We can get away with short runs without stretching, but once our mileage starts building we find stretching to be much more important.
So is stretching only important on long runs?
While your muscles may feel better particularly after a long run, stretching is important on long and short runs. Stretching as a part of your warmup will prepare your muscles for the abuse you're about to put them through. Stretching after a run will relieve tightness, increase blood flow to your muscles, and can help prevent cramping. Stretching is also believed to help improve performance, due to improved flexibility. A flexible muscle reacts better to the demands put upon it and is less prone to injury.
So the next question is, "When do I stretch" followed shortly by "how much and what stretches are best?"
When to Stretch
Some people believe in stretching before you begin a run, but many exercise physiologists (the people who study how muscles work in exercise) will warn you against stretching cold muscles too hard.
Begin with a light warm up to get the blood flowing to the muscles and warm them up. Slow down and do a few light stretches.
Complete your run and don't just stop. Instead take some time to stretch the muscles you just worked again. This time you can stretch a little deeper. Hold each stretch for about 30 seconds, breathing deeply as you stretch. Inhale and with each exhale breathe into the stretch just a little deeper.
Just like everything important in life, there are "rules" for stretching? Why? Because stretching incorrectly can, at best, be ineffective and at worst, cause damage.
Rules for Stretching
1.. Never stretch cold muscles! Warm up for 10 minutes or so first, then gently stretch the muscles you plan to work out.
2..Stretch to the point where you "feel" it, but don't stretch to the point of pain. You may feel tightness or minimal discomfort, but if you feel pain you're overstretching.
3.. Don't stretch injured muscles. You can flex those muscles (for example work a strained ankle gently back and forth) but don't stretch.
4.. Don't bounce! Bouncing can cause damage! Your stretches should be calm, gentle, and slow.
5.. Stretch long enough, but not too long. Thirty seconds is about how long you want to hold your stretch. If you really have tightness, stretch again for another 30 seconds by relaxing the muscle for a few seconds, then stretching again.
6.. Stretch all the major muscle groups. It's easy to concentrate only on the legs as a runner, but your arms will be working too!
Even if you find yourself as flexible as a board, gentle stretching will help to improve flexibility. Improved flexibility will help to increase your range of motion and reduce your chances of injury. So remember,the run isn't over, until you've stretched!
Comments