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STRETCHING
There are many different opinions about stretching. Different
sources say different things, for example... "stretching
is absolutely necessary", "stretching is highly
overrated (A. Salazar)", "scientific studies
indicate no benefits from stretching", "always
stretch before a workout", "always stretch after
a workout", "always do both", "never
stretch without warming up", "stretch whenever
you can", etc., etc.
Effective use of stretching boils down to...
1) understanding basic muscle and tissue anatomy
2) adopting methods generally recommended by coaches
3) adjusting for individual differences and preferences
4) practical considerations and common sense.
POSSIBLE BENEFITS
Even though test studies fail to prove conclusively that
stretching is beneficial, virtually everyone agrees it
should be incorporated into an athlete’s training
program. The benefits of stretching may include:
1) increased flexibility
2) reduced risk of injury
3) reduced muscle soreness
4) mental and physical relaxation
5) development of body awareness
GENERAL GUIDELINES
There is some conventional wisdom about stretching, but
athletes should strive to develop a stretching routine
that best suits their individual needs and preferences.
Based on years of experimenting, reading and discussion,
here are some recommended practices:
1) When possible, warm-up before stretching by jogging
5-10 minutes.
2) Stretches should be held for about 20 seconds each
3) Increase tension gradually and gently
4) Don't bounce or force a stretch
5) Stretch BEFORE a race or a speed workout
6) Use stretching to identify sore muscles; this may be
a sign of potential injury. Modify workouts accordingly.
7) When possible, stretch AFTER a race and after a workout;
this may prevent soreness later.
8) Try to make stretching a daily habit
9) A stretching routine does not need to exceed 10 minutes
RECOMMENDED STRETCHES
An effective stretching routine for runners should encompass
a variety of muscle groups. The following is one athlete’s
stretching routine. These are typically done before racing
or speedwork, and after workouts (whenever possible).
Calf/lower leg: #7
Hamstring/back of thigh: #1, #4, #6, #8
Quad/thigh: #9
Groin: #5
Back/gluteal: #2, #3These stretches are recommended in
numerical order as shown in the stretching
diagram.
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