The Joy of Stretch

This entry was written on Oct 13, 2008 by our Running Guru Heidi Splete

Yes, you read it right--stretching exercises can be pleasant, and beneficial. The debate continues among runners, coaches, and scientists about how, when, and how much to stretch to prevent injury and improve running performance. But as with so much else about running, stretching is unique to the individual. I know some very fast runners who hardly stretch at all, and whose hamstrings are so tight that they can't touch their toes. But they don't seem to get injured, either.

Personally, I always feel like I run better and don't get injured when I am more in the stretching habit.

I had been lazy about stretching my hamstrings over the past few months, partly because I felt like they got such a deep stretch in my power yoga class. But last week's yoga class was tough, and I felt stiff two days later and should have stretched more, but didnt. And now that I'm dealing with a stiff, strained hamstring, I'm trying to work in some gentle stretching as part of my recuperation.

When you have a genuine hamstring pull, you don't want to overstretch, but as you are healing the muscle fibers tend to contract, so it's important to keep them loose as you go.

Here's an easy way to start. Stand and place your foot on a curb, or a step. Bend forward from your hips, and concentrate on extending through the back of the knee.  Hold for 20-30 seconds, keeping your extended leg straight. Gravity will help you get an easy stretch. But as with any stretch, stop before you reach a point of pain. Stretching, when done right, feels good, regardless of whether it helps your peformance or prevents injuries. Look for some more stretching tips and ideas in future posts, as I revisit my copy of the classic book, "Stretching," by Bob Anderson.