Stretching
Why Stretch?
Stretching before and after exercise is very important for all runners. The benefits from stretching are that you may prevent injury by increasing your flexibility, bring the shortened muscles back to their original length i.e. elongating the muscles, and to reduce or avoid post exercise stiffness. When you stretch you are trying to increase the range of movement around a joint or a group of joints. This helps to strengthen the joint and to increase the flow of blood into the muscles around the joint.
Before exercise, in the warm-up, you want to prepare the muscle for activity. The best time to stretch is just after a short easy jog. Jogging gets your heart pumping, increasing the flow of blood to your muscles and increasing the temperature of the body including the muscles. The joints also become active and lubricated.
Hold each stretch for 15 seconds. It is especially important if you intend to start an intense activity such as sprinting or speed-work but ideally stretching should take place before all running activities.
After exercise, in the cool-down, you want to bring the muscles used back to their original length. During activity the muscle shortens, you notice this when the muscle gets tight and hard. To reduce or even prevent post exercise muscle stiffness you are now trying to lengthen and loosen the muscle back to its pre-exercise level. You should hold the stretch for longer around 30 seconds.
Ten Tips On How To Stretch
- Move slowly into the stretch.
- Hold the stretch for 15 seconds prior to exercise (warm-up) and for 30 seconds post exercise (cool-down).
- Breathe and relax while holding the stretch.
- Never bounce or jerk your muscles whilst stretching, always hold and relax.
- Focus on the muscle you are trying to stretch and then try to lengthen it.
- You may be able to breathe in and push the stretch slightly further half way through the stretch. This is most important during cool-down.
- Move slowly out of the stretch again.
- Remember to stretch both sides.
- Increasing the range of movement around a joint will help the blood flow to the muscles surrounding the joint and increase circulation that will carry away any lactic acids that may build up in the muscle.
- Do more stretching that just warm-up and cool-down. A lot of gyms offer stretch-classes where the aim is to permanently and progressively to increase your flexibility.
Stretch Your Whole Body
As running involves the entire body, not just the legs, the following stretches are recommended.
Neck
Tilt your head to the right and apply a light pressure with your hand on your head, down towards the shoulder. Do not allow your head to drop forward. Repeat with the left side.
Shoulders
Take your right arm across your body in line with your shoulder. Use your left hand, placed just beyond the elbow joint to pull the arm across your body. Repeat with the left side.
Hamstrings (rear upper leg)
Place one foot in front of the other, a small step apart. Sit back on the back leg with your weight on the back leg . Stretch the front leg (flex foot upwards for extra resistance). Lift your buttocks, hands on bent leg , stomach in, head lifted and back straight. Feel the stretch in the straight leg - just below your buttocks. Stretch the other hamstring.
Quadriceps (front upper leg)
Balance yourself with your right arm on a fixed object or partner. Then with your right leg slightly bent, grasp your left ankle with your left hand. Without dropping your hips, or leaning forward, and keeping your left knee pointing down towards the ground, gently raise your heel to your bottom. Feel the stretch in the quad of your bend leg and try to push your hips forward for extra flexibility. Repeat with the right leg.
Ilio-Tibial Band (outside of leg from hip to knee)
Balance yourself with your right arm on a fixed object at waist height, and keep your elbow straight. Place your left hand on your hip. Cross your left leg over in front of the right, keeping the knee bent. Then, keeping the right leg straight, push your right hip to the floor - you will feel the stretch along the outside of this thigh. Repeat for the left leg.
Adductors (inner thigh/groin)
Sit on the floor with your back straight and your knees bent. Place the soles of your feet together and your elbows either on your thighs, or against your knees. Then gently push your thighs towards the ground.
Gluteals (buttocks)
Lie on your back with your left leg straight. Then raising your left leg and rotating it at the hip, grasp it above the ankle with your left hand and beyond your right knee with your left hand. Pull both hands equally back and down towards your shoulders and head, which are flat on the ground. Repeat with the left leg.
Shin
Kneel on a mat or soft surface on the ground. Gently lower yourself back to sit on your heel. Keep your ankles together and push your ankles towards the floor.
Upper Calf - Gastrocnemius
Place one foot a large step in front of the other with feet parallel and pointing forward. Keep your back heel flat on the ground hands on the front bend knee Keep your bck straight and head slightly down . Feel the stretch in the calf of the back leg. Repeat on the other leg.
Lower Calf - Soleus & Achilles Tendon
With one foot in front of the other via a small step put the weight on the back leg. Keep your feet parallel, toes pointing forward and both heels down. Feel the stretch in the lower calf of the back leg. Repeat on other leg.
