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It used to be that
all runners stretched before they ran, and then there was
a big debate. So now a lot of runners don’t stretch.
If you’re a beginner, what is the answer: should you
stretch before you run?
No, if you are
not going to stretch correctly. Improper stretching is the
second leading cause of running injuries to both runners who
do not stretch very much and to those who spend an inordinate
amount of time. Studies have shown that morning runners become
injured more often than noontime and evening runners, which
suggests that it is dangerous to stretch cold muscles. It
is hard to stretch muscles that are not loosened and warmed
up and you take the risk of tearing a muscle.
A thorough warm-up
before stretching, or postponing stretching till later in
the day, may reduce the risk of injury. Be very gentle when
stretching prior to a run. If you have had achilles tendonitis
or tight calf muscles, you might find it helpful to stretch
about 1/2 to 3/4 of a mile into your run. The muscles will
have warmed up and will be better prepared to be stretched.
You also have to be careful about how you stretch. You should
never bounce while stretching because you could tear or pull
the muscle you are trying to stretch. Also avoid stretching
too quickly, as the muscle will respond with a strong contraction
and increase tension. Do not stretch beyond the point where
you begin to feel tightness in the muscle, do not push through
muscle resistance, and never stretch to the point of discomfort
or pain.
So now that
you know how not to stretch, how do you stretch? Well, first
of all you should know the benefits of stretching. Many experts
agree that stretching reduces muscle soreness after running
and results in better athletic performance. Gentle stretching
after a race or intense workout can also promote healing and
lactic acid removal from the muscles.
Stretching is
most effective when performed several times each week; a minimum
of one stretching session per week is sufficient to maintain
flexibility. A predominance of coaches and runners believe
in stretching before and after every workout. Thus, a typical
workout starts with a 10- to 20-minute warm-up, followed by
10-20 minutes of stretching, the main course, a post-workout
stretch and a warm-down jog.
Always remember to stretch slowly in order to avoid the contraction
reflex. By doing so, muscle tension falls, and you may stretch
the muscle further. Hold the stretch for 30 to 40 seconds.
You should try to build stretching into your regular schedule
both before and after your daily run. A good programme should
include stretches for the calves, shins, hips, buttocks and
thighs.
The minimum stretching before your run
should be at least three types of wall pushups; the hamstring
stretch, the heel-to-buttock stretch, and the
groin stretch.
1.
Wall Pushup #1
Stand about three
feet from a wall, feet at shoulder width and flat on the ground.
Put your hands on the wall with your arms straight for support.
Lean your hips forward and bend your knees slightly to stretch
your calves.
2. Wall Pushup #2
From the previous
position, bend forward to lower your body to waist height.
Bring one foot forward with your knee slightly bent. Lift
the toes of the front foot to stretch the muscle under the
calf. Stretch both legs.
3. Wall Pushup #3
Put your feet
together, rocking back on your heels with your hands on the
wall and your arms straight to form a jackknife with your
body. This stretches your hips, shoulders, and lower back.
4. Hamstring
Stretch
Lie down with
one leg straight up in the air, the other bent with your foot
flat on the ground. Loop a towel over the arch of the lifted
foot, and gently pull on the towel as you push against it
with your foot. Push only to the point where your muscles
contract. Stretch both legs.
5. Heel
To Buttock
Stand on one
foot, with one hand on a wall for balance. Hold the other
foot with the opposite hand and raise the heel of the lifted
foot to the buttocks (or as close as comfortably possible),
stretching your quadriceps. Keep your body upright throughout.
Change legs and repeat.
6. Groin
Stretch
Seated, put the
soles of your feet together. With your elbows on the inside
of your knees, gradually lean forward and gently press your
knees towards the ground.
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