The Good News: When stretching is done regularly, in the correct way, it will reduce the tightening effect that naturally occur as we age. Unfortunately, running increases the speed of this tightening. Regular stretching is a positive component of a fitness program, when done carefully.
The Bad News: Stretching is the third leading cause of injury among runners. While injuries are almost always the result of improper stretching, it is very easy to injure yourself while doing a stretch that seems perfectly safe.
Stretching Does Not Warm You Up For A Run: The best warm-up for running has been the following: 1) five - ten minutes of walking, 2) five - ten minutes of very slow jogging, and 3) gradually picking up your pace to ‘normal’. Stretching before a run will not help warm you up better or sooner, and won’t help you run faster in that run.
The Best Time To Stretch: Pick a time in the afternoon or evening when you’re relaxed, when you don’t have to rush through the stretch routine, and when your muscles are warmed up from the activities of the day. Most folks find that the period just before getting into bed is the best time for stretching; indeed, stretching helps you relax for an earlier drift into dreamland.
Don’t!
* Stretch when you’re in a hurry.
* Stretch before running.
* Push a muscle into tension or tightness.
* Stretch a tight muscle during or immediately after a run.
* Stretch immediately after a run ( wait at least 30 minutes).
Do!
* Pick a time in the afternoon or evening when your muscles are relaxed.
* Move the muscle gently into a relaxed extension.
* Hold it in that position for six - thirty seconds. [ I would reckon for at least thirty - ninety seconds, accompanied by
‘meditative’ breathing, is much more effective ... a few seconds does nothing positive. ]
* Back off gently.
* Try to stretch twice a week - but don’t feel guilty if you don’t.
The areas of your body that need more stretching due to running: calf muscles, hamstrings, and lower back. Make sure that you choose safe exercises.
You must have notice by now that I do place a great deal of emphasis on the ‘Technical Drills’: these are designed to increase the range of motion, strengthen and stabalize the muscles needed for running. Do these regularly, accompanied by a few ‘Pick-Ups’ / ‘Strides’, after a good ‘Warm Up’.
Stretching / breathing meditation go well together ... would be an understatement.
Good safe training, guys. Steve.