When Should I Stretch?

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Stretch

Stretching, as you can imagine, is very important. Clearly, being more flexible allows for some biomechanical imperfections to be “ignored” by the body and prevent injury or chronic inflammation by rubbing. The question is: how do you get to this flexible state?

Being stretchy is a factor of heredity, as some people with little stretching can contort in all types of positions while others need to work at it.

A global (whole-body) stretching program has been shown to be the answer.

Be sure to warm up first, just enough to raise your body temperature about ½ degree (as evidenced by a minimal sweat); this will make your muscles more pliable, like taffy, and easier to stretch. Whenever you fit in a stretch routine, individual to you, daily is the key.

Time of day is of no consequence; doing it is.

Stretching before you run is not necessary, since it has been proven to not decrease injury. Yes, warm-up is important to getting blood flow and warmth to your muscles, but if you are globally flexible, that additional stretch before the run does nothing for you.

Stretching after your run is still good, since it helps maintain the length of the muscle/tendon unit after stressing that unit with exercise.

A little soreness after a run is inevitable, but you can minimise the “morning after” effect by walking for a few minutes and stretching after your run. In addition to improving flexibility, stretching flushes the muscles with blood and oxygen, which promotes recovery. At the very least, focus on these areas.

HAMSTRINGS

WHY: They’’re running’s primary propulsion muscles.

HOW:

  • Place your heel on a step or any elevated surface and bend slowly at the waist until you feel a stretch in the back of your thigh (you may also feel a stretch in your calves).
  • Avoid rounding your back.
  • Hold for 30 to 60 seconds.
  • Release and repeat four or five times.
  • Change sides.

QUADS

WHY: They are the shock absorbers of the legs, controlling your movement every time you land.

HOW:

  • Stand up straight, bend one leg behind you, and grab your foot
  • Pull it toward your butt until you feel the stretch in the front of your leg.
  • Hold for 30 to 60 seconds.
  • Release and repeat four or fives times.
  • Change sides.

CALVES

WHY: They help propel you forward and absorb impact.

HOW:

  • Place both hands on a wall and take a step back with one leg.
  • Keep your heel on the ground and lean into the wall until you feel a stretch in your calf.
  • Hold and repeat as noted above.
  • Change sides.
  • Stretch again, this time bending the knee of the extended leg slightly, so you feel the stretch in the lower half of the calf.