When my running group first formed, only a few of us would stretch before and after our group runs.  Ironically, those of us who stretched regularly seemed to be the same ones who were less sore.  Over time, more and more of my running buddies began stretching. It took getting injured for many of them to realize the value in stretching. 

Proper technique and the correct stretches can prevent injury.  Stretching increases muscle length and elasticity making them more pliable.  Stretching increases flexibility and improves range of motion of our joints.  All of this adds up to improved performance. 

To stretch properly, only stretch muscles that are “warmed”.  This is done by increasing blood flow to muscles and allows them to be manipulated easier.  To warm up, walk or jog slowly for 5-10 minutes, then stretch for at least 5 minutes.  Chose stretches for the muscle groups you are going to be using.  For runners, muscles groups that should be stretched are hamstrings, quadriceps, calf and groin.  Runners should also stretch the iliotibial band (IT).  Overuse injury to this connective tissue is one of the most common running injuries.  To stretch, hold the position for 10-30 seconds.  Do not bounce because this can lead to injury including muscle pull or tear.  Do not push stretch beyond tightness or to where the position is painful.  It is best to stretch before and after a run, but if you only have time for one session, stretching after a workout is more beneficial.   Stretching after race or intense work out allows muscles to cool slowly, promotes healing and the removal of lactic acid from muscles, and reduces muscle soreness. 

Stretching done improperly is third leading cause of running injury according to the American Academy of Orthopedic Surgeons (AAOS). Stretching a tight muscle or one that has not been warmed can strain or pull the muscle. At the same time, you should not stretch a sore, strained or pulled muscle because it is already stressed.  Research has found that “acute” stretching, only stretching immediately before a challenging activity such as a race or speed work, was found to decrease performance.  To avoid this pitfall, make stretching a regular part of your running plan.

There are professionals who can help with your exercise plan.  If you have the means, a personal trainer can establish a work out routine for you.  He or she would show you how to perform stretches appropriately.  If you are unfortunate and sustain an injury, ask your doctor for a referral to physical therapy.  A physical therapist will not only treat your injury, but will also show you how to prevent future injuries. 

If you want to increase your flexibility and are looking for something besides doing static stretches, you have other options.  Yoga and tai chi are good alternatives.   Both promote physical flexibility, strength training combined with “mental” exercises.  List of exercises found at www.acefitness.org/getfit/freeexercise.aspx .

References

www.aaos.org

www.active.com

www.acefitness.org