Stretching? Yes! But when and how?

Hello everybody, 

Source: http://bit.ly/REVV3e

today I’d like to give you some tips on stretching and how to stretch correctly.Therefore you'll find a video of stretching exercises below, as well as tipps on how and when to stretch! Whether runners should stretch or not has been a debate amongst runners, sports physicians and fitness experts for years. The recommendations on the correct stretching techniques and time vary from “don’t stretch at all” to “stretch before, after and while running”. Runners themselves are also quite controversial about when and how to stretch. Some say that regular stretching helps improve their running and keeps them injury-free, while others never stretch and don’t suffer any adverse effects. Like many running-related things, what works for one runner may not necessarily work for another. 

What is stretching?
“Stretching is a form of physical exercise in which a specific muscle (or muscle group) is stretched, often by abduction from the torso, in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility and range of motion.”[1]

Is stretching beneficial?

Proponents of stretching say that it helps prevent injuries. Although there are several scientific surveys about stretching and sports injuries, which show that there is no actual coherence between stretching and the prevention of injuries. The only thing all physicians, fitness experts and scientists more or less agree about is that more injuries would be prevented by better warm-ups, strength training, and balance exercises than by stretching. 

Stretching can be dangerous when performed incorrectly. Stretching regularly will help maintain your flexibility, although some studies show and experts argue that it doesn't necessarily improve your running performance.
Most of the runners who stretch do it because it helps them
 relax and it just feels good after a run. I advise you to listen to your body and determine what works for you. 

When to stretch?
Whether you think stretching is beneficial for your training or not, never stretch cold muscles. This might lead to muscle strains or little chaps in your muscles which lead to injuries eventually. So, never stretch before you start running! 

If – for any reason – you would like to stretch before running, make sure you warm up your body first. Do a low-impact exercise for abut five minutes, such as walking, knee lifts or jumping jacks. These are easy ways to get you warm and your muscles ready to stretch. You are advised to stretch again after your run anyway. 

A few stretching exercise after your run are fine, too. Your muscles are definitely warmed up then. But: Be careful when you're stretching after a long run (more than 90 minutes). Your muscles are exhausted, fatigued and you don't want to cause more damage. So only do very gentle stretching if you feel like you need it. 

Here are some Do's and Don'ts for Stretching:

Don't rush! Stretch slowly and hold the stretch for 15 to 30 seconds.
Don't stretch to the point of pain! Never stretch beyond the point where you begin to feel tightness in the muscle.
Don't bounce! Make sure you stretch your muscles gradually. 
Don't hold your breath! Stay relaxed and breathe in and out slowly.

Do stretch both sides! Make sure you're stretching both sides equally.


If you require further advice, have a look at the You Tube Channel of Asics. There you’ll find numerous short videos which show stretching exercises for runners, e.g. this one, which shows how to stretch the front thigh (Quadriceps):

Take care and bye bye :-)

Kristin

And last, but not least my runs of the week: 

Monday, 3rd December: "Early morning run - can be fun from time to time"

http://runkeeper.com/user/Quissel/activity/134397950

Tuesday, 4th December: "Gone swimming."
http://runkeeper.com/user/Quissel/activity/135158662 

Saturday, 8th December: "Running in a winter wonderland :)"
http://runkeeper.com/user/Quissel/activity/135415596

 









Sunday, 9th December: "Catching a cold is bound to occur when running at cold and miserable weather conditions like today! So I went swimming for a change :)" 
http://runkeeper.com/user/Quissel/activity/135503334 

[1] http://en.wikipedia.org/wiki/Stretching