Ware
Joggers 10k Training Programmme
What is
Stretching?
Stretching is the range of movement
that we experience at a joint. Other words that are used to describe it are
flexibility and mobility.
Stretching is largely an undervalued component of any training programme
but if you feel stiff the day after you have run it probably means that you
haven’t stretched enough.
Why
Stretch?
Stretching will help you develop a
range of movement that will assist your running action and your performance,
regardless of how fit you are or how fast you run. Stretching decreases the risk
of injury by increasing the supply of blood and nutrients to your joints. It
also improves your co-ordination and balance and helps alleviate soreness and
stress in your muscles. As a runner stretching should be an integral part of
your routine, along with effective warm-up and cool-down.
Types of
stretching
There are a number of different
types of stretching, but the most common used by runners are (i) dynamic or ballistic, and (ii) static.
Dynamic or ballistic
stretching: is so called because it tends to be
made up of a number of movements and utilise several muscle groups at once – a
good example is a tennis player serving the ball or a 100m hurdler leaving the
starting blocks.
As distance runners we only use
dynamic stretching as part of a controlled warm-up. Incorporating dynamic
stretches such as cross-overs, high leg kicks and heel flicks into warm-up
drills is a useful way of preparing your body for a training session and can
reduce the onset of delayed onset muscle soreness.
Because dynamic stretching demands
that the muscles have to react rapidly they don’t have time to adequately adjust
to the function they are required to perform and this can result in injury - just think about the number of back
injuries that are caused by people bending over too quickly. For this reason we
only start dynamic stretching after we have been running for at least 10 minutes
and have increased our heart rate; any sudden movement of cold muscles may cause
soreness or injury.
Dynamic stretching doesn’t allow
time for the nervous system to adapt, so it won’t help you if you are aiming to
improve flexibility or range of movement, for this you need to use static
stretching.
Static
stretching:
so called because it involves slow movements; taking the muscle through to the
end of its range and then holding that position for a period of time, thereby
encouraging adaptation to take place. Distance runners use static stretches
following an effective cool-down to prevent muscle soreness and increase
flexibility/ mobility.
On the attached sheet are examples
of stretches to cover the main groups of muscles you use whilst running. If you
find these difficult or uncomfortable please speak to one of the coaches who
will be able to advise on alternatives.
It is recommended that you hold each
stretch for 30-60 seconds.
Breathing out as you stretch the muscle assists the body to relax and
improves the effectiveness of the stretch.
During this time the tension in the muscle will partially diminish and
you will be able to move into a deeper stretch. Aim to repeat each stretch at
least 3 times.
Static stretching has a lower risk
of injury than dynamic/ballistic stretching but it is important that you move
slowly and do not bounce whilst in the static position.
Key
points
·
Start from the feet and work your
way up the body
·
Never bounce, start slowly and
gently ease your muscles into position
·
Hold the position for 30-60 seconds
·
Repeat each stretch 3
times
·
Remember to stretch both sides (left
and right legs)
·
Spend more time on areas that are
particularly stiff or old injuries
·
Only stretch within your
limits