Running Online

Stretching - State of the Art Marathon Training

By
Art Liberman
of State of the Art Marathon Training

I cannot overstate the necessity and benefits of stretching regularly as part of your running routine, let alone your marathon training program. There are many texts and magazine articles which provide photos and diagrams of stretches that relate to the sport of running. I highly recommend referring to these and other resources. Running coaches and/or aerobics instructors are also great sources of information and usually are quite willing to demonstrate specific stretching techniques.
Stretching offers many benefits
Reduces the possibility of muscle soreness/fatigue over the next day(s) Decreases the possibility of causing a muscle injury Increases the muscles efficiency/effectiveness of movement by: Enhancing the ability of muscles to contract (work) Improving stride Great for relaxation
How to Stretch  (Warming Up and Cooling Down)
A workout isn't over until you stretch thoroughly (part of your cooldown). Never stretch a cold muscle; Rather, stretch after running. Static stretch basics:
Stretch the muscle to the point of its greatest range of motion, but don't overextend. (You should feel very minimal tightness) Never bounce when stretching; Rather, control (hold) the stretch for at least 30 seconds (and maximum 60 seconds).
Stretch all the major leg muscle groups (e.g., calves, hamstrings, quadriceps, groin, hip flexors). Stretch uniformly (after stretching one leg, stretch the other). Don't overstretch an injured area as this may cause additional damage.
Establish a stretching routine and stick to it:
For Easy Runs
	Stretch after running - Start your run slowly to warm up; Then you may pick up the pace. Or, warm up first by 10 minutes of jogging; Then stretch thoroughly.
For Speedwork and Races
	Warm up first with 10 minutes of easy jogging. Stretch thoroughly. Do 6 to 8 striders (Short bursts of speed building to race pace lasting approximately 80 meters). Begin the speedwork session or the race. Do a 10 minute cooldown. Stretch thoroughly.
Check out these wonderful links about stretching:
Stretching - Mayo Health Oasis Stretching and Flexibility
Check out this great book on stretching:
Complete Stretching - by Maxine Tobias and John Patrick Sullivan
A final note - Even if you presently have poor flexibility, a regular stretching program will greatly improve your range of motion through static stretching. Your stretching should not cause pain and may be a bit uncomfortable at first. Get started now, or continue stretching as part of your running routine.