Stretching to Avoid Injuries

Do you know what the three leading causes of runner’s injuries are?  Let me tell you:

1. Too much mileage
2. Too much speedwork
3. The wrong type of stretching

Let’s talk about the wrong type of stretching.  Stretching is a very important part of your running routine, but stretching right is even more important.  Why is it important?  Well, because as we develop those wonderfully muscular legs, it is important that they stay flexible and do not become too tight.  In particular, the muscles at the back of your body, such as the hamstrings and calves.  Tight muscles can ultimately cause all kinds of troubles on the joints and will ultimately cause injury, but so will the wrong type of stretching.

When you stretch, do so by applying gentle tension on warmed up or relaxed muscles.  My favorite time to stretch is after doing about a 5-10 minute warmup run and then doing the basic achilles, calf, hamstring and thigh stretches, before continuing into the meat of my run.  Then I do another set of stretches when I return from my run.  I apply a gentle tension that I hold for 10-20 seconds.  If the stretch gets painful, then I back right off.

Stretching does not need to take alot of time, but will make you more flexible and reduce your chances of injury.

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