Running
Stretching for Runners
Unless you want to safely perform the splits on the dance floor of the next wedding you attend, stretching is probably not high on your priority list. Whether you’re training for an ultra-marathon or a 5K, stretching has a very large role in keeping your body healthy, loose and free from injury. The simple truth is that most of us feel that stretching is important, but, few of us know how and when it is appropriate to stretch.
Clinically, we know that tight hamstrings are a big culprit to low back pain. We also see Achilles tendon issues arise in runners with tightness in the calf muscles. Piriformis syndrome, and many sciatic nerve and IT Band issues present with tightness in the tissues. All of these running problems respond extremely well to stretching.
Stretching is necessary for the health of your muscle and connective tissue, but what is the best way to implement them into your training? Ideally, they should be included after your run; here’s why. If you’ve ever tried to stretch first thing out of bed in the morning, you were probably met with great deal of stiffness and a long-shot at reaching your ankles. But, perform the same stretches after getting out of a hot shower and now you actually have a chance at touching your toes. This is because the tissue has been warmed up. Why then do we all seem to be so set on stretching before we run? Simply put, that’s how we were taught in elementary PE, and everyone else does it that way.
If you want to see real results in lengthening your muscle and connective tissue, I encourage you to perform most of your stretching after running. This will ensure that all tissue is adequately warm and very pliable; not stiff and rigid, as is the case before you run. To maintain your muscle length, each of your stretches should be gently held for a minimum of 20-30 seconds. If you want to increase your range of motion significantly, hold each stretch should for 90 seconds or more. This allows the connective tissue around the muscle to lengthen and release. It should be no wonder why dancers and gymnasts are so limber; they stretch 25-30 minutes a day, sometimes more.
Ten minutes of stretching after you run will give you the confidence to push yourself harder, knowing you can continue to train for your next event without stopping for injuries. With loose muscles, you will love how your legs feel when you hit the road or the trail. Additionally, stretching will allow you to enjoy increasing your training mileage while helping your body recover faster after workouts. Try stretching for a solid 10-15 minutes after your workout, for one week, and feel how much better your body responds when you run.
Ben Freeman PT, MPT, CSCS is a physical therapist, strength and conditioning specialist, speaker and owner of Peak Energy Performance Therapy P.C. in Lone Tree, CO. He specializes in keeping athletes healthy and training hard so they can compete and reach their performance goals. You can reach Ben at 303-991-3020, by email at benfreeman@peakenergypt.com or online at www.peakenergypt.com.
This article was also featured on the Runners Roost Blog: http://blog.runnersroost.com/blog/?p=459
Exercises for Runners
Dirty Dozen Exercises for Runners (PDF)
