Stretching increases flexibility. For runners, stretching may help prevent injuries and strains, as well as reduce post-training soreness. Stretching exercises elongate muscles. Longer muscles and tendons are more powerful and have better elastic properties and can help improve running form and function.
How to Stretch
- Stretch slowly and gradually, avoiding bouncing movements.
- Stretch until the muscle feels tight. Do not stretch to the point of pain.
- Hold stretches for at least twenty seconds and up to sixty seconds.
- Stretching is more effective when muscles are warm, so stretching is more helpful after a run than before one.
- Develop and stretching routine, starting with the muscle groups that are most important, and perform the stretches in the same order so as not to miss any.
When Not to Stretch
Stretching before running, when muscles are cold, may strain muscles. Always stretch once muscles have been warmed by first walking or jogging for ten minutes.
Be very careful about stretching when injured. Don't aggravate an injury by pulling more on an injured area. Some muscles can be stretched at the other end, away from the injury. For example, runners with ITB problems can stretch near the hip. Use stretching to prevent re-injury once the problem has been healed.
Stretching Definitions
Abduction: movement away from the midline of the body
Adduction: movement toward the midline of the body
Extension: straightening out of a body part; moving a joint so its two parts are farther apart
Flexion: bending of a body part; moving a joint so its two parts are closer together
Effective Stretching Exercises For Runners
- Calf Stretches – Keep foot flat and lean upper body against a wall. Keeping the knee straight will help stretch the gastrocnemius, Achilles tendon and sole of the foot. Another calf stretch involves the use of a stair or step. Keep the front of the foot on the stair and let the heel drop down.
- Quad Stretch – Grab ankle or foot and pull back to buttocks, flexing the knee. Then extend the hip by pulling the knee back.
- Iliotibial Band Stretches – First, using a wall for support, cross ankles and press inside leg against outside leg to stretch the ITB of outside leg. Then, lie on side with the leg to be stretched on top. Slightly bend the other leg. Hold foot and bring knee forward. Rotate the knee in a circle.
- Hamstring Stretches – Spread feet apart and bend forward. This stretching exercise can be performed with a partner by holding each other's hands and gently pulling forward. A second hamstring stretch begins with a straight right leg. Place the sole of the left foot in toward crotch. Hold onto leg, ankle or foot depending on flexibility. Lean forward from hips keeping back straight. Repeat on left leg.
A stretch workout can be done in 15 minutes and can easily extend to a half hour or more. Many runners incorporate yoga at the end of their workouts to maximize gains and utilize proper form.
Krista Sadlers - Krista Sadlers is a freelance writer, based out of Sebastian, FL whose education, work and hobbies have given her areas of expertise in a ...
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