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Stretching
There seems to be an endless debate in the running world about whether stretching before and after a run is necessary or not. One camp suggests that stretching avoids injury and protects the body from the harshness of the road, while the other camp believes stretching offers little benefit and in fact can actually cause injury.
So who's right? Well, both camps are right to a point. Stretching, when done properly, can decrease the chances of an injury, but if it is not performed properly it can actually increase your chances of an injury. Stretching is one of the most important aspects of any training programme. It can protect the body from the severity of the road by reducing muscle soreness and the risk of injury to muscles, joints and tendons – and it can improve your athletic performance.
Care should be taken when stretching – if you stretch too quickly the muscle can contract and increase tension, and so muscles should always be stretched slowly and the stretch should be held for approximately 30 seconds. This way, the muscle tension falls and the muscle can be stretched further.
When stretching don't 'bounce' the muscle! It's a common mistake, and doing it can pull or tear the muscle you're trying to ease. Don't stretch if you feel tightness in the muscle or if you feel any pain or discomfort.
Stretching should form part of your training session, both before and after your run. While you may not get the same kind of enjoyment from it as running, stretching correctly can improve your performance considerably.
Check out our top ten stretches:
Calf Stretch
Position your body about three feet from a wall and stand with your feet at shoulder width. Place your hands on the wall and keep your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.
Leg Stretch
From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.
