Top 10 Tips for Stretching
1) Don’t stretch cold muscles. A warm up jog or warm bath helps the muscles relax before you try to stretch them.
2) Dynamic stretches such as walking lunges are best performed as part of an extended warm up. A warm up should prepare your body for the exercise ahead so think about replicating your running action but in slower motion.
3) Static stretches are best performed at the end of a training session as part of a cool down and can help to relieve tightness and prevent DOMS (delayed onset muscle soreness) the next day. Think about which muscles you have used in that session and concentrate on those areas.
4) Avoid bouncing whilst stretching (ballistic stretching) as this puts you at an increased risk of injury especially if you are not used to this type of stretching
5) Hold a stretch for 8-10 seconds and then either release or breathe out and increase the stretch a little more. Repeat up to 3 times.
6) Stretching helps increase your flexibility and range of movement, however, don’t be tempted to over-stretch the muscles – go with what feels comfortable and build up day by day.
7) Stretch to the point at which you feel tension and a slight pulling sensation, but not pain!
8) Use videos or a personal trainer to demonstrate how to do the stretch and check you are doing it correctly
9) If you don’t find time to stretch after a run, do them in front of the TV instead. Walk around for 5 minutes and then spend 30 minutes whilst watching Coronation Street stretching ahead of tomorrow’s session.
10) Key stretches for runners; Achilles tendon and soleus (lower calf); gastrocnemius (upper calf); hamstrings, quadriceps, hip flexors, glutes, piriformis and the illiotibial band (ITB)
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