Pre- and Post- Run Stretching
Stretching. We all know we need to do it, but few of us ever do or do so on a consistent basis. The underlying benefit to stretching is flexibility. The more flexible you are, the less tight you are. The less tight you are, the less risk of injury. Stretching helps prepare your body for exercise as well as wind-down from exercise.
Pre-exercise stretches need to be comprised of dynamic stretches or "moving stretches." Dynamic stretching actively moves the body in similar movement patterns to those that will be used in the upcoming exercise. So for running, dynamic stretches could include a 5-minute brisk walk or slow easy jog. They could also include various warm-up running drills such as high-knee, butt kicks, skipping, side shuffles, etc.
Static or traditional stretch-n-hold stretches can be done after dynamic stretches (if a runner is still feeling tight), but static stretches are of better use after a run. I tell my runners to think of their muscles as taffy. If you take the taffy out of the fridge and try to manipulate it cold, then the candy will break. But if you let it warm-up some, then when you try to stretch it, it will give and bend. Your muscles are very similar. If you try to do more traditional stretch-n-hold type stretches before a run without any type of warm-up, then you may actually pull a muscle or set yourself up for pulling a muscle during the run.
So, now you know to hold off on the static stretches until after your run, but which ones should you do and how should you do them?
The focus of this article is on post-exercise stretching. There are various theories about how to do the following stretches, but what I've found to be very effective is to hold each stretch for 30-40 seconds. Never bounce into a stretch. Ease into it. Once you've acclimated to a particular distance in a stretch, then you can try extending the stretch a little further. Go only to the point of "feeling the stretch" which may feel a little uncomfortable, but never painful. NEVER stretch through pain. You many cause a problem that previously didn't exist, or you may exacerbate an existing condition.
I've compiled a list of stretches for you, which are available as a PDF file below (see the link 'Click here to Download PRE- AND POST- RUN STRETCHING GUIDE'). The following stretches are by no means the only effective stretches that can be done. These are several of the stretches that I've found to be effective with myself and my runners.