Stretching - Part 1

We know stretching is a critical part of the warm-up and cool-down.  It gives you the flexibility to run with proper biomechanics and technique and helps in preventing injury.  It is also important to note, stretching is the first step in good form.  The reason - stretching promotes flexibility, and flexibility allows a full range of motion around bones and joints.  Without this flexibility muscles are tight and unable to keep bones in their ideal position resulting in poor running form.  For example, if you have tight hamstring muscles, you won't have maximum knee lift, and your foot strike is adversely impacted.  Flexible muscles also allow you to work hard and recover more quickly, enabling you to again . . . work harder!

There are rules which should be followed in order to maximize the benefits of stretching.  Because static stretching temporarily weakens muscles it is important to warm up if you stretch prior to running.  Never stretch cold muscles.  You also want to stretch from a relaxed position from which you can breathe easily.  Stretching is even more important following a run as it helps to return your muscles to proper length and prevents the decrease of flexibility resulting from your training. 

Runner's World, the nation's largest monthly print magazine posted these thoughts on stretching:

"Runners following a training program tend to focus on building endurance and speed.  Yet, a flexible body is more efficient, sees more gains in strength and endurance, enjoys more range of motion, is less injury prone, recovers more quickly, and simply feels better.  Regular stretching is a must."

Recently, I've been doing the stretching routine found at the following link, which I've retained on my cell phone and follow while watching television or relaxing.  It is not entirely different from what I do following a run, but my living room carpet provides a comfortable setting . . .

https://www.youtube.com/watch?v=05u3UrMnPv0