Stretching for Runners

The benefits of stretching before and after exercise have long been debated.  To date there still is no conclusive evidence that proves pre and post stretching will keep you free from injury or improve your performance.  However, stretching can improve your flexibility, and increase your range of motion--both of which become harder to maintain as you age.

Lately, the predominant school of thought is that stretching after you exercise is the correct time.  Muscles that are completely cold are more susceptible to injury, so skip the pre-run stretch and start your workout at a slow enough pace to wake up your muscle fibers gradually.  Be kind to your body.  Once you're feeling fluid, then you can pick up the pace.  A gentle, easy start will help you avoid putting sudden undue pressure on muscles that are unprepared, which could lead to injury.

At the end of each workout, you're probably not only tired, but stiff and sore too.  Just bending down to pick the morning paper off the driveway is difficult for me when I've finished my run.  Taking the time to perform a few easy stretches after a run will help alleviate soreness, restore flexibility, and feel good too!

Hamstring
To loosen up your hamstrings after a workout, stand with your feet shoulder width apart and gradually reach down with your hands towards your left foot until you first feel tension.  Hold that stretch for 20 seconds, then move your hands between your legs, stretching as far as you can to the ground without it hurting.  Hold for 20 more seconds, then switch to the right foot and hold for 20 more seconds.

Quadriceps
The "flamingo" stretch is great for the quads.  While balancing on one foot, pull the other foot up to your buttock and hold.  Using a stationery object for balance is helpful for those that are balance challenged.

Calves
Stand with feet together and bend down to touch your toes, reaching as far as you can without feeling pain and hold.  Next, cross your left leg over right leg and hold again.  Finally cross right over left and repeat.

Back
Stand up straight and reach your arms as high above your head as they'll go.  Bring one hand down behind your head, elbow pointing towards the sky, push down with the other arm and hold.  Switch arms and repeat.

If you don't have time for a quick stretch after your run, at least take the time to walk around for a minute or two.  The worst thing you can do is immediately sit.  Stopping abruptly can cause your muscles to freeze up and soreness to descend with a vengeance.


LACE UP and when you're done, reach for your toes and hold!