There is a lot of controversy on the importance of stretching in relation to runners. We all know that being flexible is important. You may even know that stretching can help prevent injury by giving more range of motion at a given articulation by altering the extensibility of the musculotendinous units that produce movement at a given joint. (easy for me to say)
But if that’s the case, then why is stretching one of the leading cause of injuries amongst runners? The answer is simple…….they’ve been using poor stretching techniques!
Most runners perform static stretching before a run. Static stretching involves stretching a muscle to its maximal position and holding it for 10 – 30 seconds, then repeating 3 -4 times.
However, research from the National Strength & Conditioning Association (NSCA) has indicated that static stretching prior to an athletic event will decrease performance by approx. 7%. NSCA now recommends static stretching only be performed 30 -45 minutes after your run.
Ballistic stretching involves active muscular effort and uses a bouncing type movement. Ballistic stretching is used as a warm-up for elite athletes. You may have seen your favorite player use this technique, as he/she gets ready for competition. This is not recommended for the everyday athlete, and certainly not for those with low back or shoulder injuries.
Dynamic stretching involves specific movements that the individual will be performing during their sport. Examples of dynamic stretches for runners would be high knees, butt kickers, and lunges. These are the best stretching movements to perform prior to a run.
Proprioceptive Neuromuscular Facilitation stretching (PNF) is the most effective in increasing range of motion but the least practical because it requires a trained partner. There are three basic types of PNF stretching technique; hold-relax, contract-relax, & hold-relax with agonist contractions. A trained professional should always administer PNF stretching.
Now that you know a little more about stretching, here’s a checklist to perform before and after your run.
• Always start your run with a 3-5 min warm-up walk. This will allow the muscles to get the proper amount of blood flow to get them warmed up and ready for work.
• Then, go through a series high knee raises, butt kickers, and lunges (at various angles) to provide sports specific flexibility.
• Perform static stretching 30 -45 minutes after your run.
Please note that an improvement in flexibility requires a conscious effort. Experts recommend stretching at least 5-6 times per week for significant gains.
Patrick Corona is the Founder of “GetFitAmerica.com” and is a highly sought after fitness coach and personal trainer. He is a noted speaker in the health and wellness field.
For more questions about fitness & nutrition call Patrick at 954.806.7815 or leave a comment here!
Patrick is certified by NSCA, NASM & CSCS Fitness Institute
