For many runners, stretching before and after a run is critical to avoiding injuries and maintain proper form during running. Unfortunately, many runners rush through their stretching routine due to a limit amount of time. This can have detrimental consequences when it comes to injuries. This articles will outline some proper techniques to avoid injury and get more enjoyment out of running.
Before stretching, you should take a few minutes to warm up by jogging or fast walking. This gets your muscles loose and is critical for proper stretching.
After a good warm up, start your routine but don’t overstretch. While stretching can promote flexibility, stretching too far actually can damage the muscles—especially if you’re recovering form an injury or are new to stretching.
Overstretching can cause an automatic myotatic reflex that will cause the muscle to recoil to protect itself from tearing and injury.
Stretch slowly and hold the stretch for 15 to 30 seconds. If you feel any pain, stop. Stretching should not be painful. Don't stretch beyond the point where you begin to feel tightness in the muscle. You shouldn't push through muscle resistance, and never stretch to the point of pain.
Don't Hold Your Breath. While stretching, stay relaxed and breathe in and out slowly. Never hold your breath.
Build stretching into your regular running routine, both before and after a run. Stretching after a run is important as well since it helps to clear lactic acid from your muscles.
Author: Tarah Meyer-Martin
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