stretching after your run

Stretching is over-rated. Recently there have been some studies saying that the benefits are very few, if any. I've found that when I would stretch regularly, I would have more strains, aches and muscle pains. I don't stretch at all now, and I feel good and my progress is great.

A long muscle is a strong muscle...I heard Lance say this once and he dedicates an hour per day of stretching. Regina also does an hour of power stretching - whatever that means - and strongly believes that it helps her.

I believe the studies have showed that stretching does not do anything to help soreness....but it still does increase flexibility and strength of the muscles; therefore, resulting in faster times.

I think that the older you are and the more mileage

you run, the more important stretching becomes. The

primary benefit of stretching is simply to preserve

the flexibility you have - not to prevent injury,

soreness, or magically make you faster or stronger.

Most of the downsides of stretching result from either

doing it too agressively or at the wrong time (i.e. when

not warmed up - always stretch after running, not before).

If you are young and spry and doing plenty of speed work

(which will tend to work your legs through a larger

range of motion), I don't think it is as important.

On the other hand, it's a habit that will serve you

well over the long term. I always do ten minutes of

simple stretches after each run whether I need it or

not - it's such a habit at this point that I feel funny

if I don't. If you are tight for time, just stretch

your calves, hamstrings, and quads (30 secs on each

will take 3 minutes).

I am only one example, but my own experience is all I have. As an 18-24 year old I prided myself on 'not stretching' and even kidded those that did. I was fairly fast and had decent middle distance pr's. In my late 20's I began having chronic hamstring problems that have plagued me off and on for 15+ years. Is it due to lack of stretching? Probably. Even if you feel you don't need it, do it after a run for at least 10-15 minutes and you won't regret it. Hopefully you plan to run/race for a long, long time. Begin preparing now.

I heard Jeff Galloway speak just last week. He said stretching for runners is useless because running is a natural activity for our bodies. Whatever that means.

If you are a Gallowalker, he is probably right.

where have you been? under a rock? over-rated? keep on living you'll see.

Stretching after a run is better than before. But let's define stretching. My opinion is that static stretches (hurdler's stretch, stuff like that) is of limited usefulness (useful, but not a lot). But many stretches are based on yoga moves, which promote strengthening all the parts of your body to work together. Those, I think, are even more helpful.

i always had sore knees after runs-especially long ones. i stretch the hell out of my IT and hammies now, and i swear that i've never even had a hint of pain since (over 2 years now). i noticed my 200 times dropping durring interval training as well. stretching doesn't necessarily keep the muscle soreness of training away, but i'm positive that it can prevent injury when done properly. peace.

Mcpuddlemaker:

Can you describe some of the exercises you do? I have a hard time isolating my IT/Quads/Hams beyond the classic hurdle and 'foot grab, knee bend' stretches.

What have you been doing?

Martin

Regardless of all of the pros and cons to stretching, I started stretching after my workouts regularly more than a year ago simply because I felt better afterwards. After that, I believe it helps to recover better and it definately lengthens my stride-though I'm up in the air if that's good or bad.

Dynamic or power stretching--Faith Byrum teaches it every few weeks for or so for $12 in Boulder; I also heard steeple-chase runner Tom Nohilly was showing this to some Reebok Enclave guys a few years ago too. You need a rope or strap for starters.

For the IT bands, lay on your back in a supine position, wrap a nylon strap, nylon rope, or belt (not as good) securely around your right foot. Then cross your right leg over your left hip (left leg should be straight in front of you) at a 90-degree angle so your right foot is parallel with your left arm, but try to keep your hips flush to the floor. Once you have extended as far as your leg can go and the muscles are contracted, give it a three-count tug with the strap. Times ten, each leg.

Hamstrings = put the strap around your right foot, lean back on your back, raise your leg over your head in a standard hamstring stretch, contracting your stretching leg's quad as far as you can go. Once you reach the limit, pull the strap ends and your stretching leg toward you for a three-count. Times ten, each leg.

The strap allows you to stretch your leg farther than it would go normally. This is a new form of stretching and it does work well. It's about a 25-minute routine and there are roughly 18 stretches you can do.

Quads = stand directly in front of a wall and go down to one knee. Take the bent leg and place your toes and top of the foot against the wall. Keep the other leg at a 90-degree angle with your foot supporting the body (think serenading the GF). Scrunch your body as close to the wall as you can go. When your stretching quad leg's heel is able to touch your butt, your calf is flush with your hamstring, and you can hold it for 30 seconds for each leg...you will have learned.

sure thing, martin. i saw an orthopedist for my knee and was mainly given these stretches for my hamstrings/IT: hamstrings (mainly); wrap a towel around the arch of one foot, lay back holding each end of the towel and slowly raise your leg (keeping it straight) until you feel slight discomfort (not pain). hold for 15-20 seconds and repeat 3-4 times.

IT band (mainly): same as above only when you reach the point of discomfort, cross your leg over the other and hold as before. you can actually feel your IT band from lateral knee to hip on this one.

I know this was a pretty shoddy description, but it's the best i can do w/o a diagram. sorry, man. if you have any specific questions about the stretches, feel free to ask. hopefully someone else knows what i'm getting at, and can do a better job of delivering the goods. anyway, peace.

Stretching is better after a run. Before, dynamic drills as opposed to static stretching are more benificial. This is due to the fact that stretching lengthens the muscle and what does lengthening cause the muscle to do? It relaxes it. Relaxing the muscle does not serve the purpose you want before running and can in fact cause the muscle damage because of this. Instead it is important to maintain a higher core temperature while doing some dynamic running drills or plyometrics, this will teach the muscle to contract while actually remaining warm (enough to break a sweat). Stretching after a run or race is more benificial because it relaxes the muscle and can help in the long run.