Another running thread: what about stretching?

[Gina O]

As I am finally back to enjoying running again after my extensive battle with iliotibial band syndrome (ITBS), I have been thinking a lot about the time I spend stretching before and after running. It seems like, mainly because of the ITBS, that I spend almost as much time stretching as I do running. I am off to read up on the subject in my books and on the RW website, but am also hoping to hear from you on what your typical stretching routine is and how long you spend doing it? Gina

[emilycat]

I am bad, bad, bad about stretching. Considering that stretching more often can actually increase your stride and thus your speed, not to mention prevent injury, you'd think I'd be more diligent. But I'm already really flexible, and it's just so boring. Usually if I'm not in a hurry (bad excuse, I know) I do some hamstring and quad stretches, some deep plies in second position, and hug my chest to my legs with them straight out in front of me. That's about it. Tsk. http://www.cookinglight.com/bbs/redface.gif

[This message has been edited by emilycat (edited 05-03-2001).]

[Natasha]

Hi,

I know I said I probably wouldn't post on running threads but ... me voila!

Stretching is key to me. I have learned what a difference it makes! I don't propose to get into what all I do right now (time crunch!) http://www.cookinglight.com/bbs/smile.gif but wanted to recommend going to a physio or athletic therapist. My athletic therapist taught me a lot of good moves, with a focus on the areas where I personally am particularly vulnerable to injury. She also gave me some flexibility objectives to work towards. Well worth the bit of money IMHO - and it could possibly be covered by insurance http://www.cookinglight.com/bbs/smile.gif

[This message has been edited by Natasha (edited 05-03-2001).]

[cindyluwho]

I'm terrible about stretching and am not very flexible, but I try at least to stretch a little bit after running, because my right hamstring has a strange tendency to form itself into a giant knot if I don't, and my left knee gets a bit sore if I don't stretch after running. But all I do is stretch my hamstrings, calves, and quads for about 20 sec each, and that seems to be enough to prevent injury. Probably it would be good to do more though. How long do you all spend stretching, and what specifically do you do?

[aggie94]

I have to admit that I'm also bad about stretching. Usually, when I run, it's after I've already been to kickboxing class or done a 1/2 hour on the stairmaster or EFX. So my rationale is that I'm already warmed up and stretched out and ready to go. I'm sure that's not always true, though.

I do try to stretch after I run, though, but it's mostly just hamstring and calf stretches.

Just this week, I made a midway-through-the-year's resolution to ice my shins after run. I've been really bad about doing that up until now.

[Kerri]

I used to be pretty bad about stretching, but as my mileage increase, I really found that I had to. I stretch just a little before I leave the house (toe touch, quads, bad hip), then run around the parking lot of my complex, stretch everything, run, then stretch again when I get back to my apartment (just toe touch, bad hip and quads).

[KValley]

Gina,

If I am at the gym, my cardio workout always follows my strength-training routine, and I stretch in between weight sets, so I'm warmed up and loose. Post-cardio I spend a few minutes stretching- incorporating different yoga postures that target hamstrings, hips, and quads (standing forward bends, dancer, standing angle, triangle, seated forward bends) and spinal twists to keep my lower back loose.

I struggle more with proper warm-up and stretching when I'm outside- either with the run/walk interval training which I started a month ago or when I hike. If it's a weekend I will return home to do a lower body yoga tape (about 20 minutes). Otherwise, I slack and do some stretches in the living room, but I'm certain it's not enough.

I'm just embarking upon my 5K training program and one of my goals is to remain diligent with stretching- from several runners in my yoga class I learned that running really tightens up(shortens the muscles in) your hips and hamstrings- they are working to lengthen their muscles through yoga.

I have read that post-workout stretching is more crucial than pre-workout, but not to skip a warm-up.

[SusieO]

I'm not very flexible, and I've always hated stretching because it's uncomfortable, and also embarrassing. I've had to get over that. I do stretch a little bit (calves, hamstrings, quads) before running, and after a brief warmup. I stretch after, although probably not as much as I should. If you have the space for it, it's kind of nice to stretch in the shower after a run.

[Gina O]

While doing physical therapy, I was given some hamstring and IT band stretches that I still do, usually before and after I run. They are very time consuming though, so it is becoming more and more of a struggle to do them. The thought of not being able to run for 3 months keeps me motivated to do them as often as possible. I usually ice my knee for about 20 minutes after I run, especially if it feels achy.

I really like Natasha's idea of going to an athletic therapist, I think that would help me to gain a better understanding of exactly what I need to do to stay healthy. I also think SusieO's idea of stretching in the shower sounds quite nice! Gina

[Mbart]

Since I switched to morning running, I no longer stretch before the run, only after. It hasn't seemed to be a problem, and I do stretch very well after, but I'd be open to hearing why I need to stretch beforehand. It's just a time thing for me...I have three little ones and they start waking by 7 a.m., so I want to be back by the time they are up. Also, DH likes to leave for work by 7, and the thought of rising 20 minutes earlier (5:40 - OUCH!) to fit in stretching does NOT thrill me!

[emilycat]

Mbart,

A lot of people (Runner's Worldincluded) say that stretching before you run isn't always necessary. At the most, you should stretch very lightly; because you're muscles aren't warmed up yet, you run the risk of tearing them or injuring yourself.
This isn't written in stone, though, and stretching is always up for debate http://www.cookinglight.com/bbs/smile.gif