Stretching
Stretching is an important part of running training. Having good flexibility and joint mobility is important for runners to allow the body to move well. Poor flexibility can be a factor in many common overuse injuries.
You can improve your flexibility by stretching. Stretching involves taking the muscles, tendons and ligaments to the end of their range of movement and holding them there for a short period of time.
Stretching should be done daily. Important muscles for runners to stretch are:
- calves
- hamstrings
- thighs (quadriceps)
- hips
- back
You should feel a stretch sensation rather than pain and should aim to hold your stretches for at least 30 seconds. This increases muscle length which research has shown continues for up to 24 hours. When holding your stretch make sure you don't bounce, you should try to keep as still as you can.
Stretching in your warm-up before running is a must to reduce injury. Stretch 15 minutes before you exercise to get the most benefit.
Some people think that stretching after exercising reduces muscle soreness the next day, but there is little evidence to support this belief. However it won't do you any harm and will help to improve your flexibility.
In summary
Bupa Sports Physiotherapist, Simon Fairthorne MCSP recommends:
- daily stretching to improve and maintain good flexibility
- stretching as part of a warm up before running, ideally for 15 minutes before you start
- hold your stretches for at least 30 seconds
- if you don't have time to stretch immediately before running, then daily stretching is still beneficial
Bupa Sports Medicine
Our team of sports and orthopaedic experts specialise in the diagnosis and treatment of muscle, bone and joint problems.
Publication date: June 2009
