HANDOUT: Stretching

One of the most important things you can do to prevent injury is to incorporate a regular stretching program into your training. Your stretching program does not have to overly complex or overly time consuming. But by merely adding a regular (at least five times per week) stretching program of only ten minutes per day can reap enormous benefits for your running.

Basis Rules of a Stretching Program.

• Never stretch a cold muscle. Always be sure to do something to warm up your muscles (light exercise, a shower are good examples.) Never hop out of bed in the morning and start a hard stretching exercise.
• Static Stretching. You never want to stretch a muscle to the point that the stretch hurts. As you stretch out, go slowly, gradually. You should feel the stretch, but not to the point of pain.
• Each stretch should be done between 3 to 5 times. Hold each stretch for 20-30 seconds. The benefits of going longer that 30 second begin to greatly diminish.
• Don’t bounce. One tendency for people new to stretching is to bounce. (going back and forth in trying to get a greater stretch) This tremendously increases you chance of pulling and injuring the muscle.
• Do it Regularly. You can stretch anywhere. In the shower, watching TV, while reading the paper. Just do it at least 5 times a week, but doing it every day as part of your regular routine of life is better. Get into a stretching routine. It does not have to be long, 10 minutes a day may be sufficient.
• Relax when you stretch. Don’t forget to breathe normally.

Stretching and Running.
When I go out for a run do I stretch before I run or after I run? You will get many different answers to this question. My answer--- At a minimum, you should always stretch after you complete a run. Does that mean that as soon as your last step is taken you should begin stretching? Not necessarily. Most people stretch after they have cooled down and had a chance to grab something to drink. This is good because you muscles are still warm but you will not rush thru your stretching because you are hot or thirsty.

At lot of people like to stretch before they run. If you do a short warm up before stretching, you may benefit from a pre run stretch. This should be done if you have been experiencing tightness in certain areas (Achilles, IT Band, etc)

Stretching and Injury
If you are injured, stretching an injured muscle may do further damage. (Please note there is a difference between injury and soreness). However, in many cases, much of the rehabilitation of an injured muscle includes stretching. If you have a muscle injury, seek medical attention and follow their directions.

What Areas need Stretching?

The following list of muscle areas are the main areas that a runner should concentrate on stretching:

• Achilles Tendon
• Calf
• Quadriceps
• Hamstrings
• Hips
• IT Band

Also, if you have an area that is bothersome, it should get extra attention.

What stretches should I do?
Attached are several articles that go through the major stretches runners should use. Although there are several articles, you will see major themes thru the articles. Study the articles and develop what works for you. If you have questions, please see your coach or mentor.

Stretching Examples

Only those who risk going too far can possibly find out how far they can go…T. S. Eliot