STRETCH!

Stretching is important for both warming up your muscles and recovering from your run.  Stretches get your muscles ready to perform, and allow for a proper “cooldown” to reduce soreness.  Also, flexibility is important to loosen tight, restricted muscles, enabling efficient, graceful running.   Stretching should be part of your running routine, both before and after your run. 

WHAT TO STRETCH

Many people wonder if they should stretch before running, after, or not at all.  Some will stretch sometimes, others not at all, and a lot of runners say they stretch “sometimes” (whatever that means!).  Those of us with best intentions will do some stretching, but forget to incorporate all of the “running muscles”.   At the very minimum, your stretches should include your hamstrings, quads, calves, hips, and groin.  Also, don’t forget to stretch muscles in your shoulders and neck that can become restricted from both sedentary and physical daily activities.   Your doctor or physical therapist can provide you with complete stretch routines.

HOW TO STRETCH:  BEFORE YOUR RUN

Studies suggest that “dynamic stretching” is great for a pre-run warmup.  You can start with a brisk walk or very light jog for 2-5 minutes.  Next, do a set of exercises that emphasize movements that stretch your muscles (see “Dynamic Warmup” handout or discuss with a physical therapist). 

HOW TO STRETCH:  AFTER YOUR RUN

After you are finished with your run session, move to a safe, warm area where you can do the more traditional “static stretches”.  Hold each stretch for 15 to 30 seconds, feeling a light, gentle pull.  Do 2 stretches per running muscle.  Most stretches will be done on the ground, except for calf and quad stretches, which are typically done standing. 

“BUT I DON’T HAVE TIME TO STRETCH”

Stretching seems like a chore to many runners. In the midst of a busy schedule, people skip stretching because they don’t want to take precious time away from their run.  However, stretching should be considered part of your running session.  In fact, stretching is so important, if you are limited on time, you should definitely cut your run short to accommodate for pre- and post-run stretches.