Stretching Before Running
Reduce Occurrence of Injury with Simple Stretching Techniques
Aug 21, 2009
The importance of stretching before going out for a run is very important as is stretching the correct way. Not stretching or stretching improperly can lead to injuries that could prevent running for months. Stretching can benefit runners by keeping muscles loose, improving flexibility and even improving speed.
Stretching Strategies for Running
Stretching muscles first thing in the morning may be dangerous, so try a brief warm up to loosen morning muscles before launching into a stretching routine. Do not bounce when stretching as this may cause muscles to tear or pull. Never stretch to the point of pain or discomfort as this could lead to muscle injury as well.
Gentle stretching when muscles are ready is the best approach. If running early in the morning, it may help to slowly jog for a few minutes to warm up and then stop to start the stretching routine. It is also beneficial to stretch after a long run or race. This will help reduce the build up of lactic acid and reduce muscle soreness.
Hold each gentle stretch for about 30 seconds before gently releasing the stretch. For runners, total body stretching is beneficial, but the focus should mainly be on thighs, calves, shins, buttocks and hips. Pay attention to signs of overstretching or contracting muscles. Slowly release stretches to avoid injury.
Effective Stretching Exercises
Try the following stretching exercise before and after a run to keep muscles loose, improve flexibility and reduce soreness ad injury.
- Standing on the edge of a curb or step, drop heels down and hold for about 30 seconds. Repeat this stretch 5 times.
- Standing straight with feet together, bend over and touch toes or stretch down as far as possible. Hold this stretch for about 30 seconds and gently release. Repeat this stretch 5 to 10 times.
- Standing straight up with a hand on a wall or chair for support, bend one leg at the knee and hold the foot behind the body so the foot is touching the buttocks. Hold this stretch for 30 seconds. Release and stretch the other leg. Stretch both legs at least two times.
- Kneeling on the ground, lean back until you feel a stretch in the hamstrings. Hold this position for approximately 20 seconds. Repeat 5 to 10 times.
- Lie flat on the ground with one leg straight in the air. Wrap a towel around the bottom of the foot and gently pull the leg towards the head using both arms on either side of the towel. Hold this stretch for approximately 30 seconds and release. Rotate legs and repeat at least 5 times.
Many more stretches are appropriate for before and after runs. The most important thing is loosening the muscles in order to avoid injury. Stretching the correct way is as important as stretching itself. Whether an individual is running for better health or simply for the joy of it, stretching exercises are crucial to the running program. Improve the chance of running success by using these and other stretching techniques.
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