By Tanja Shaw, special to The Progress – You arrive at your club run with a few minutes to spare. You stand around in your sweats, chatting to your running buddies, then strip off your top layer and head out on the trail. You enjoy your run, although your non-running friends may call you crazy. When you return to the parking lot, you bend over and touch your toes a few times, or yank your heel toward your butt cheek for a few seconds. Then you jump into your car and head to the coffee shop to refuel with a bagel, or head home to hop in the shower. Does this sound like you? Are you guilty of neglecting your flexibility training?

Runners are dedicated to running, but not always as dedicated to stretching. You may be wondering why stretching is so important. Flexibility, the ability for a joint to move freely through the full and normal range of motion is essential for injury-free running and for optimum running performance. For example, due to the repetitive motion of running, many runners develop tight hip flexors and quadriceps muscles (the muscles on the front of the hip that are responsible for pulling the knee up). This tightness causes the lower back to overextend, or arch, during hip extension (when the leg is behind the hip, as in the push-off phase of running). This puts repetitive strain on the lower back, causing lower back pain. Injuries may force you to take time off from running. Tight hip flexors will also limit your stride length, therefore compromising running performance.

If you have made up your mind to stretch, you may be wondering when the best time to stretch is. There are two types of stretching: static stretching and dynamic stretching. Static stretching is when a joint is slowly moved until a stretch is felt in the muscle, and then held in position for a length of time. The runner’s calf stretch is an example of a static stretch. Dynamic stretching is when muscles actively move the joint through the full range of motion. Arm circles, leg swings, lunges and trunk

rotations are examples of dynamic stretches.

There are many conflicting thoughts concerning when to stretch, and what type of stretches to use. Generally, dynamic stretching is done as part of a warm-up, while static stretching is done at the end a workout or as part of a cool down. I recommend stretching at anytime – whether you are taking a break from your computer or are part way through your run. It is also beneficial to use static stretching on tight muscles prior to a workout. The static stretch lengthens tight muscles, therefore restoring muscle balance and improving posture. A physiotherapist or qualified fitness professional can determine which muscles should be stretched; feeling good while stretching does not necessarily mean the muscle needs to be stretched.

In most cases, flexibility exercises are best done everyday. For best results, static stretches should be held for 20-60 seconds while dynamic stretches should be done at a controlled speed. Do not bounce during any type of stretching. Stretching should never hurt- pain does not equate to gain. Overstretching may also lead to injury.

Certain types of exercise such as yoga, Tai Chi, and certain types of weight training can help improve flexibility. Most group fitness classes also incorporate flexibility exercises. Make stretching a part of your running program to enjoy the benefits of being, strong, supple, and injury free!

Tanja Shaw is a Kinesiologist and personal trainer, specializing in golf fitness, pre and postnatal fitness, and exercise therapy. She owns Ascend Fitness Coaching, which offers personalized fitness training and consulting in the Chilliwack area. If you have a health and fitness question, or have a suggestion for a column topic, e-mail Tanja at tanja@ascendfitnesscoaching.com.