Stretch it out!

We've all seen the guy at the gym who appears to be stretching. He's twisting from side to side, reaching for his toes and bouncing as he does it, grabbing his foot to stretch his quads. Is he really doing anything? Is this how we should all be stretching? If done properly, stretching can prevent injury, improve performance, and help abate soreness.

There is much controversy in the sports world about stretching - how, when, and for how long should it be done? The act of stretching can lengthen muscles and increase the flow of oxygen and blood. If done improperly, it can create small muscle tears and soreness. Each position should be held for 2 seconds and the position can be repeated several times. Some people do not recommend stretching before a run, as "cold" muscles can be strained. Stretching after a workout while the muscles are warm can increase flexibility. Stretches to try would target the hamstrings, hips, quads, calves, gluteals, shoulders, and back.

I'm not going to attempt to describe stretches over a blog without pictures or video. Several gyms are now offering stretching classes. They are often quick 15 to 30 minute classes just for stretching. Yoga or pilates are other options. Websites, like www.runnersworld.com, have videos offering various stretching programs. Find what works best for you and stretch it out!

Next week - chaffing.

Happy running followed by stretching!
Jennifer