Ware
Joggers 10k Training Programmme
What
is Stretching?
Stretching is the range of movement that we experience a=
t a
joint. Other words that are used to describe it are flexibility and
mobility. Stretching is large=
ly an
undervalued component of any training programme but if you feel stiff the d=
ay
after you have run it probably means that you haven’t stretched enoug=
h.
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 increas=
ing
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 pa=
rt
of a controlled warm-up. Incorporating dynamic stretches such as cross-over=
s,
high leg kicks and heel flicks into warm-up drills is a useful way of prepa=
ring
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 functi=
on
they are required to perform and this can result in injury - just think about the number of b=
ack
injuries that are caused by people bending over too quickly. For this reaso=
n 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 musc=
les
may cause soreness or injury.
Dynamic stretching doesn’t allow time for the nerv=
ous
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 stretchin=
g.
Static stretching: so called because it involves slow movements; ta=
king
the muscle through to the end of its range and then holding that position f=
or a
period of time, thereby encouraging adaptation to take place. Distance runners use static stretch=
es
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