To Stretch or Not To Stretch...That is the Question.

Go to any local 5K and you'll see hoards of novice runners touching their toes and pulling their feet up to their backsides and all sorts of contorted positions. Kind of looks like an audition for Cirque du Soleil, except everyone's in running shorts instead of leotards.

If you try to single out the more experienced runners, they're probably not huddled around talking in groups. You'll more than likely have to move to the perimeter of the race location to find them. Have you ever pulled up to a local race and see a lean runner-type with a race bib on running on the street about a half mile from the start and think you've missed the race?! That's probably an experienced runner warming up for the race.

Experienced runners have learned that the best way to "stretch" or warm up prior to a run is by moving. This is often called dynamic stretching. It's not stretching in the traditional sense. It actually refers to stretching your muscles by using movements similar to running. Simply walking or jogging can accomplish this. Other movements might be high knee lifts, butt kicks, skipping, side shuffles, etc.

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Beginning a regular run by just taking off at a slow easy pace is actually "stretching" or warming up your body and getting it ready for your harder pace later in the run. For a race (like a 5K) when you may be blasting off at a good clip at the sound of the gun may require you to do more of the high knee lifts, butt kicks, skipping, side shuffles, etc. before your race to ensure you're good and warmed up for your sprint.

If you dig through the research, there really isn't any proof that stretching is beneficial prior to running, but then again, there is no research that says it's not beneficial either.

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There are a couple of "rules of thumb." For example it's best not to do traditional stretch-n-hold stretches on cold muscles. Now I have a 12-year old beagle and the first thing he does when he wakes up is do a big ole stretch and I've never heard him complain of pulled muscles, but most experts will tell you that it's best to stretch a warm muscle because you're less likely to cause injury. Think of a piece of taffy that's been in the fridge. If you try to stretch it while it's cold, it's probably going to break. If you let it warm up to room temp, then you'll be able to stretch it without it breaking. Same principle with your muscles.

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Actually what happens when you warm up through active movement is that the viscosity of your body fluids is reduced and that increases the "stretchiness" of your muscles and connective tissue.

So, before a run "stretch" or warm up by moving—walking, jogging, skipping, butt kicks, etc. Save the traditional stretch-and-hold stretches for after your run.

There are times, however, when it's best not to stretch at all. For example, if you've have a sprain or muscle strain with bruising, stretching is not going to help. It may make things worse. Also, any time you feel pain when stretching, you should stop. Don't push through the pain.

Doing static stretches immediately after a really long run, isn't a great idea either. After a long run of 15 miles or more, let your heart rate get back down to normal by walking about 5-8 minutes afterward. Be sure to rehydrate during the walk. It's best to rehydrate after a long run with a sports drink containing simple carbs. This will be the quickest way to replace those carbs needed to repair those muscles you've just worked out on the run. After your walk when you heart rate is back to normal, you can begin doing some easy, gentle stretches. Be sure not to bounce through the stretches.

So remember to "warm-up" prior to your run and save the stretches for after the run.

Runners Round Table Podcast: Stretching and Other Running Topics!

Check out the Runners Round Table podcast below recorded live on 11/18/09 with runners from the US, England, and Canada. RunnerDude was greatly honored to be invited to co-host the podcast along with Toni, host of her blog, drusy.blogspot.com. and Melisa, host of her blog, irishblue.blogspot.com. We talked with the featured guest, Yuri Elkaim - athlete, author and Fitness/Wellness Expert. A former professional Soccer player, Yuri is the founder and owner of Total Wellness Consulting, hosts a blog Fitter U Fitness, and has written Eating for Energy (www.eatingforEnergy.ca) and Nutrition for Runners (www.myTreadmillTrainer.com) as well as articles in Beyond Fitness magazine, Impact magazine, and Fitness Business Canada magazine.

The pod cast is about 50 minutes and well worth the listen. Yuri and the group discussed the difference between dynamic stretching and static stretching and the importance of stretching for injury prevention. Yuri discussed his approach of incorporating more raw fruits and vegetables into your diet and consuming foods in their "unprocessed" state and how doing this improves your training and recovery time. The group also briefly discussed interval training and how it can benefit all runners' training.

To Listen to the podcast, just click on the green circle below.

Need ITB Relief? STRETCH!

ITB (Iliotibial Band Syndrome) is one of the most common aliments of runners. ITB often presents itself as pain on the outside of the knee. Overpronation or underpronation can often be the cause of ITB, but more than not, it's due to inflexibility.

Runners often think ITB is a knee problem. That's because the pain along the outside of the knee is the end result. Actually, the Iliotibial Band is a part of a longer tract which includes the Tensor Fasciae Latae (TFL) that originates at the iliac crest continuing down to the Iliotibial tract and attaching to the tibia in the lower leg just below the knee. This muscle braces the knee when walking. Without the iliotibial band your leg would collapse. Handy muscle, huh?

The real culprit often causing Iliotibial Band Syndrome is the 9-to-5 job desk job. Think about it, if you sit at a desk for 8, 9, 10 hours, your hip flexors aren't living up to their name. They're not flexing. They're stuck in the same bent position, getting tighter and tighter. Then you hop up and go for a run most times without any stretching before or after. A combination that spells Iliotibial Band Syndrome over time for some.

Stretching is one of the best ways to help recover from Iliotibial Band Syndrome as well prevent it from happening in the first place. [Click here] for some great stretching and strengthening exercises for Iliotibial Band Syndrome from Running Times.

Stretching of course isn't the ITB "cure-all" for everyone, but it is worth talking to your sports doc about. Also, if you haven't experienced ITB problems, starting a regular stretching routine consisting of dynamic stretches before your run (i.e., stretches that are comprised of active movement specific to running such as butt kicks, knee lifts, jump squats, side shuffles, etc.) and static stretches after the run (more traditional stretch-and-hold type movements) will hopefully keep you ITB-problem-free. For more information on dynamic and static stretches [click here.]

Stretch It!

A very important but often ignored part of running is stretching. Sure it's dull and no fun and we'd all rather be hitting the road than standing still trying to touch our toes. Nevertheless, if you stretch, you actually can become a more efficient runner, experience less soreness after a run, and help keep numerous running-related injuries at bay.

Having said that, stretching is a lot more than touching your toes and if done improperly, can cause some of those injuries you're trying to prevent. Here are a few basic stretching tips to keep in mind:
• Do an easy warm-up 5-minute jog; then do your pre-run stretch.
• Don't bounce. The stretch should be slow and gradual.
• Hold the stretch for 15 to 30 seconds
• Do not "push-through" the tightness and never stretch to the point of pain. (Over time, you'll be able to stretch further than you did initially.)
• Stay relaxed and breathe while you stretch.

Newer thinking about stretching involves doing active stretches before running and saving the traditional static stretches for after the run. Active stretches stretch the muscles and tissues and prepare them for your run by simultaneously stretching and strengthening the joint throughout its range of motion. During an active stretch, the muscle develops tension while the overall length of the muscles increases. Lunges and squat stretches are good examples of active stretches.

For more stretching techniques and information check out this video clip from ExpertVillage.com.

How to Stretch Before & After a Run -- powered by ExpertVillage.com