What part of my training is missing?

Sunday, October 28, 2012 · Mike Davis

When I create a personal training plan for someone that desires to run a 5K or even a marathon, I include a very specific plan for both running and core training. Strong legs, cardio and core are all elements in a good training plan. I now realize that a successful training plan needs another important element that most runners struggle with to include me. Many runners get their miles in, then hurry back to work, or off to the shower and feel as if they just completed another successful workout. Many of you probably know where I’m going with this and you maybe even nodding your head as you understand all too well. The most difficult element of running for me and I dare say many people; is post run stretching. Whether it is lack of time, desire or understanding, stretching is the least significant priority for many people. Let’s discuss stretching and its importance both before and after a run.

Before running:

People are getting more knowledgeable about stretching prior to a run and in some cases it’s becoming easier to adhere to. Most studies now show that static stretching (standing still and holding), is of little value if any at all. In fact static stretching may even increase your chances of getting hurt. Many people (to include yours truly), adhere to this new information as it means they don’t have to stretch! No quite the case. Dynamic stretching (walking lunges, walking high kicks or other constant moving stretches) is very helpful in preparing you for a run of all distances. If you need to do certain static stretches for a particular weakness, the best plan is to run a mile then do some static stretching. Simple stuff!

Post running:

Now it’s time to get serious. Do you want your next run to feel better? Do you struggle with tight muscles or just tightness everywhere? How about struggling when you first get out of bed in the morning? All of this is most likely the result of not putting in the time after a run to stretch. Taking 10 minutes to stretch out and warm down those muscles you just abused will pay great dividends when you set out for your next run. Muscles remember how they were treated last time out and it will take you a mile maybe two into your next run before those muscles start to loosen up. Going from bam, bam, bam to sitting down, standing around or even showering pretty much leaves your muscles beat up and sore. Next time out those muscles will be tighter and probably sore. Those tight muscles are also going to stay tight and simple movements will feel sore or even painful. All of this just because 10 minutes of time was neglected.

I hear it all the time; “I am terrible about stretching” and I am as guilty as anyone when it comes to taking the time. What to do when you are on a limited schedule and stretching isn’t possible? Cut your run short by 5-7 minutes and have some simple stretches that can be done in that time. When time isn’t the problem, but location or discipline is, do the same thing; have some basic stretches that you can do at any location. Try not to jump right into your car and think that you will get your stretching done when you get home or wherever you’re headed. Usually doesn’t happen, so have those 3-5 stretches that you can do on the sidewalk or wherever you finish your run. Even ask your running partner to encourage you to stretch after a run. Try not to put it off unless you are close to home and very disciplined about your stretching.

From the coaching standpoint I am going to address stretching far more aggressively, even trying to schedule it into everyone’s training plans. Some of the injuries that my runner’s experience I believe is due to lack of stretching. I observe my runners after a run and I see some stretching but not nearly enough and some of the injuries they encounter seem to be the result of not enough stretching. As I write a personal training plan I will now include suggested stretches and figure in 10 minutes for stretching. Hopefully my runners will understand the importance and appreciate the results. The mindset has to be that stretching is part of a workout and needs to be treated as important as the run itself. Someone please remind me to stretch!