Marathon Stretching and Flexibility

Distance runners are notorious for paying little attention to proper stretching techniques. For many of us it’s just a quick cardiovascular warm up, a few toe touches and then jump right in to our workout or race. Does it really matter? Will a well designed flexibility program help with our running? It sure will!

Stretching Techniques

A proper stretching program will help in several ways. It reduces your risk of injury; decreases muscle soreness and improves your performance. But, there is much more to correct stretching technique than just holding a common stretch. It all begins with the different types of stretching. There are six basic stretching techniques: static, passive, dynamic, ballistic, proprioceptive neuromuscular facilitation (PNF) and active isolated (AI).

Static stretching - This is by far the most common used and well known type of stretch. To perform a static stretch you simply assume and gently hold a stretch position for about 20 to 60 seconds. You don’t bounce or stretch to the point of pain. You should feel a slight pull, but no discomfort. Keep all joints in alignment. Don’t twist your joints into unnatural positions. Static stretching should be felt in the belly of your muscles, not in the joints. This type of stretching works best after your workout rather than before.

Passive stretching - This stretching technique is essentially the same as static stretching with one important difference. When doing a passive stretch a helper actually provides the force of the stretch. In a static stretch, you get your body into position and supply the force for the stretch with other muscle groups and using body weight. With passive stretching you relax your entire body, while a helper provides the force to stretch your muscles.

Dynamic stretching - A current popular buzzword among athletes is functional training. That basically means training that mimics the activity you are training for. Dynamic stretching could be also be called functional stretching. A dynamic stretch is one in which your limbs are moving through their full range of motion. For example, walking with high knees is a dynamic flexibility exercise that stretches your glutes, quadriceps and lower back. These exercises are often referred to as dynamic drills rather than dynamic stretching. Dynamic stretching will give best results when done after your cardiovascular warm up and before your workout or race. More on that later.

Ballistic stretching is a rapid, high impact, bouncing motion. This type of stretching applies more than twice the tension as a passive or ballistic stretch. Ballistic stretching is appropriate only for a very limited number of athletes. The rapid, abrupt movements can cause more damage than flexibility. It can be used for some highly conditioned athletes that need to prepare for a volatile, high-speed activity. It is not an appropriate technique for most distance runners.

Proprioceptive neuromuscular facilitation (PNF) was originally developed by physical therapists for rehabilitation purposes. This type of stretch is accomplished by maximally contracting the muscle to be stretched for 5 to 10 seconds. This is followed by a slow passive stretch. This is repeated several times. By contracting the muscle and then stretching, you overcome a tendency for the muscle to resist the stretch, which results in a higher degree of flexibility.

Active isolated (AI) stretching is the latest development is flexibility. AI stretching involves contracting the opposing muscle while the target muscle is stretched. The theory is that as one muscle is contracted, the opposing muscle will relax. An example of opposing muscles are the hamstrings on the back of the thigh and the quadriceps muscles on the front of the thigh. By contracting the quadriceps as you stretch the hamstrings, the hamstrings will relax to a greater degree, resulting in a better stretch. Many dynamic stretches are a form of AI stretching.

Which Stretch is Best?

The answer to this question was very simple in the past. In fact there was no question. There was only one accepted way to stretch. The science of running was just getting started back then and knowledge was somewhat limited. Today there are many dedicated researchers, scientists and coaches that are constantly refining training methods. Stretching and flexibility is one of the fields that have grown more complex in recent years.

Back in my early days the only accepted practice was to participate in static stretching both before and after training runs and races. It made sense back then. Static stretching does a good job of elongating the muscle and increasing both flexibility and range of motion. In those days it was thought that this type of stretch was necessary to prevent injuries, maintain range of motion and improve performance. Examples of a static stretch are; hamstring stretch, quadriceps stretch, calf stretch and butterfly stretch.

As I mentioned earlier, for years static stretching was the only game in town. You always performed static stretching both before and after running because it was believed that static stretching would prevent injury and improve performance. Today things have changed. The most recent research is proving that chronic static stretching does very little to prevent injuries. An investigation conducted by Rob D. Herbert and Michael Gabriel at the University of Sydney found that static stretching before or after running does not provide considerable protection from injury or muscle soreness. There are other recent studies that agree.

Not only does chronic static stretching not provide a lot of injury resistance but it also may decrease your level of performance. A 2007 study by IM Fletcher and R Anness at the University of Lufton in the United Kingdom showed that static stretching included in a warm up decreased sprint performance. This is probably due to a decrease in muscle elasticity and reduced muscle activation prior to ground contact time. In simpler terms it is like over stretching a rubber band. Just as an over stretched rubber band loses its ability to return energy, your muscles lose elasticity and their ability to return stored energy. Muscle elasticity is not just important to sprinters. Distance runners depend upon muscle elasticity to maintain or improve their running economy and power.

How about passive, ballistic and PNF stretching? Passive stretching is basically the same as static stretching and suffers from the same limitations and problems. PNF stretching is also a variant on passive stretching. In fact the additional muscle lengthening obtained from PNF stretching would almost certainly decrease running power and economy. Ballistic stretching is not appropriate for distance runners. That leaves us with dynamic stretching and its cousin - AI stretching.

The Fletcher/Anness study showed that active dynamic stretching or AI stretching, performed as part of a warm up, did not adversely affect muscle elasticity or sprint performance and is the more appropriate pre event stretching method. Dynamic stretching has also been shown to be a more effective pre run routine because it increases the blood flow to your muscles, lubricates joints and decreases muscle tightness.

Does this mean you should never perform static stretching? Absolutely not – Static stretching remains an important part of your training routine. Static stretching is still one of the best ways to increase range of motion and maintain flexibility. What has changed is when you should do them. The best routine to follow is to perform dynamic stretching after a cardiovascular warm up run but before your training run or race. Then do your static stretching routine after your run to maintain flexibility.

Dynamic Warm Up Drills

Dynamic warm up drills are active functional exercises in which you move your limbs through their full, natural and functional range of motion. Always warm up with 3 to 5 minutes of easy running before you do these exercises. A warm up is necessary to increase the flow of blood to your muscles, lubricate your joints and raise your body temperature.

This type of stretching uses the momentum generated during the dynamic motion to propel your muscle into a slightly extended range of motion but not past your functional range. That makes this type of stretch very safe and effective at preparing your muscles for the activity that follows. Dynamic warm up drills help develop your speed, power and neuro-muscular coordination as well as providing flexibility.

Walking Lunge

• Take a long, exaggerated step forward with one leg. Drive your knee high and reach out as far as possible. Slowly flex your forward knee until your thigh is parallel to the ground. At the same time lower the knee of your trailing leg toward the ground. Do not allow the knee of your forward leg to extend in front of your foot. The knee of your trailing leg should stop approximately 2 inches above the ground, not touch the ground. Your upper body should remain in a vertical position.

• Forcefully push off with our forward leg, keeping most of your weight over your forward heel. At the same time cycle your trailing leg through and perform the same motion as described above. Keep performing these cycling motions so that you are moving forward with a walking lunge. Keep going for about 20 meters.

High Knees Drill

• Using a short stride and bouncing on your toes, take a step with an exaggerated high stride. Drive your knee as high as possible on each stride. As you drive your knee high bounce up on the toes of your opposite foot.

• Keep cycling your legs through this motion so that you are moving slowly forward over the ground with the exaggerated high knee motion and bouncing on your opposite foot. Keep going for about 20 meters.

Heel Kick Drill

• Begin by performing a slow jog. Using a short stride and bouncing on your toes, raise your heels as high as possible behind your body. Attempt to bounce your heels off your buttocks.

• Most of the movement should be with your lower leg. Concentrate on raising your heels as high as possible and staying on the balls of your feet with a bouncing motion. Keep moving forward for about 20 meters.

Walking Side Lunge Drill

• This drill is similar to the walking lunge exercise except you will be moving to the side instead of forward. Take a long, exaggerated step sideways with one leg. Slowly flex your lunging knee until your thigh is parallel to the ground. At the same time your trailing leg should remain straight and close to the ground. Your upper body should remain in a vertical position.

• Forcefully push off with your lunging leg, keeping most of your weight over your forward heel. Stand upright and bring your feet back together. Keep performing these motions so that you are moving sideways. Keep going for about 20 meters, then repeat going the opposite direction.

Static Cool Down Stretches

Static stretches are the most commonly performed stretches. When doing these stretches you assume the specific stretch position and hold it for about 20 to 30 seconds. You should stretch only until you feel a slight pull on your muscle. Never stretch to the point of pain and never bounce or make rapid movements. Do these stretches after your training run or race, not before.

These stretches will increase the flexibility of the “belly” or main part of your muscles as well as decreasing the sensitivity of tension receptors in your muscle. When the sensitivity of these receptors are lessened it allows your muscle to relax and lengthen even further.

Some people use the terms static stretching and passive stretching interchangeably. They are not the same. Static and passive stretches are the same. The difference is in how they are performed. You provide the force required for static stretching by using an opposing muscle group, using your body weight or pushing and pulling. When doing passive stretching you relax completely and let a machine or a helper provide the stretching force.

Hamstring Stretch

• Lie on your back in a supine position. Keep your right foot on the ground with your knee bent at 90 degrees.

• Raise your left leg up, grab it below your ankle and pull it toward your shoulders.

• Pull your leg until your feel a slight pull. Hold that position for about 20 seconds. Switch your leg positions and repeat.

Hip Stretch

• This exercise will stretch the iliopsoas muscle on the front of your hip.

• Move your right leg forward until your knee is directly over your ankle. Your left leg should be stretched out behind you with your knee on the ground.

• Now lower and push your hips down and forward to create a gentle stretch.

• Hold this position for 20 to 30 seconds. Switch your leg positions and repeat.

Quadriceps Stretch

• While standing on your left foot, pull your right foot up toward your right hip.

• Keep your lower leg aligned with your thigh. Do not pull your lower leg to the right or left.

• Pull until you feel a gentle stretch.

• Hold this position for 20 to 30 seconds. Switch leg positions and repeat.

Butterfly Stretch

• This is an exercise that will stretch the adductor (groin)muscles of your inner thigh.

• Start in a sitting position with your knees out and the soles of your feet together.

• Grab your toes and pull them gently upward. At the same use your elbows to gently push outward on your knees. You should feel a slight stretch on your inner thigh.

• Hold this position for about 20 to 30 seconds.

Pretzel Stretch

• This exercise will stretch your upper back, lower back, hips and illiotibial band.

• Start is a sitting position with your right leg straight.

• Bend your left knee and cross it over your right leg so that it rests on the outside of your right knee.

• Now place your right elbow on the outside of your left knee. While supporting your body with your left hand twist your body to the left. Turn and look in that same direction.

•  Hold that position for 20 to 30 seconds. Switch leg positions and repeat.

Calf Stretch

• There are two muscles in your calf that you should stretch. The largest and most visible muscle is called the gastrocnemius muscle. This is the large one you can see on the back of your lower leg. Underneath your gastrocnemius muscle is your soleus muscle. Your gastrocnemius muscle does most of the work when your knee is straight. When your knee is bent your soleus muscle contributes more work.

• To stretch your gastrocnemius muscle lie face down with your arms supporting your upper body in a push up position. Place your left foot over the back of your right ankle. Keep your right leg straight. With your toes flat on the ground push back so that your right heel is forced towards the ground. Hold that position for 20 to 30 seconds.

• Reverse leg positions and repeat.

• To stretch your soleus muscle perform the same exercise except bend your leg at the knee. This will bring your soleus muscle more into the stretch.

Shoulder Stretch

• This exercise will stretch your shoulder, triceps and upper back.

• Grab your left elbow with your right hand and pull it gently across your chest toward your left shoulder.

• Hold that position for about 20 to 30 seconds.

• Reverse your arm positions and repeat.

Purchase the full print version of Marathon Countdown

Purchase the eco-friendly instant download eBook edition of Marathon Countdown

Running Planet

Promote Your Page Too