Stretching for running?

eclectichoney

hey guys

This may be more for the fitness forum but most of the runners seem to hang out here so apologies if it's in the wrong place!

I really don't think I spend enough time stretching, and while I am not running long distances at the moment, I'd rather start a good habit now so that it is a matter of course when I lengthen my runs. How long should you spend stretching after a run, and is it advisable maybe to do some stretching on the days that you don't run?? Also could anyone recommend a decent book / website that might point me in the right direction? Tbh at the moment I only do a few different stretches after a run, I've had a google but some sites only have a few that I already know and then some have maybe 20 or 30!

thanks a mill'

hunnymonster

We have this book at home and it's not bad
http://www.amazon.co.uk/Sport-Stretch-311-Stretches-Sports/dp/0880118237/ref=sr_1_1?ie=UTF8&s=books&qid=1213786442&sr=8-1

It's not just a list of stretches but teaches you a bit about why, how, when etc.

--amadeus--

From what I have seen and the runners I know we all pay lip service to stretching and most of us do little or none of it. I virtually never stretch before or after a run and (luckily and tempting fate) I have never had a serious injury. IIRC Noakes in the Lore of Running says that stretching has a negligible effect on injury rates or prevention.

That said I have just recently taken up martial arts and I'm doing more stretching and I have felt a bit "bouncier" on the last few runs, either its the result of rest, stretching or something else I don't know.

eclectichoney

Thanks a lot guys - I guess I just feel quite tight / inflexible and thought stretching might help loosen me up, especially my calves. i had always just assumed it would help with preventing injuries, so thanks for the info amadeus.

i'll check out that book hunnymonster, thanks

Peckham

You could also consider doing a Pilates class maybe once a week and incorporating a few sessions at home during the week. That will also help strengthen core abdominal muscles that running doesn't exercise.

Woddle

as part of my warm up and cool downs, I use a foam roller aswell as stretching, Its on page 20 of the irish runner (latest issue)

hunnymonster

Is that you in the article Woddle? (yes I just happen to have the IR on my desk!)

eclectichoney

Thanks peckham, i do resistance traing 2 or 3 times a week so that should keep my core ticking over I reckon.

Cheers woddle, will have to pick it up so. I've been meaning to subscribe for a while actually.

Woddle

no but I play indoor football with him on a Tuesday night, super lad, he's involved with sportsworld aswell

tunney

eclectichoney wrote: »

Thanks peckham, i do resistance traing 2 or 3 times a week so that should keep my core ticking over I reckon.

Cheers woddle, will have to pick it up so. I've been meaning to subscribe for a while actually.

The core that is used to stabilse and transmit power in running is not the "six-pack core".

eclectichoney

Sorry tunney, if you could just expand a little on that it would be great thanks. I would have assumed things like squats and deadlifts would help stability a little??

xebec

eclectichoney wrote: »

Sorry tunney, if you could just expand a little on that it would be great thanks. I would have assumed things like squats and deadlifts would help stability a little??

I think tunney is referring to the Psoas muscle, which is one of the core muscles which is important for running. As this article discusses briefly, tightness in the Psoas can lead to reduced mobility. I don't know a whole load about it, but I think the psoas has more to do with lifting your legs during running than the abs or other core muscles.

Racing Flat

eclectichoney wrote: »

Sorry tunney, if you could just expand a little on that it would be great thanks. I would have assumed things like squats and deadlifts would help stability a little??

'stability' is very much misunderstood. A complex subject has been made 'simple' by gym instructors/enthusiasts. There is an assumption that everyone needs to work on their stability to improve it. This is not true. If you have reduced 'stability' leading to pain or reduced performance it may be worth working on it, in the right way, but simply doing 'stability' exercises is not all that different to doing any other exercises. Only a small number of people would fall into the category of needing to do 'stability' exercises. In fact, there is a growing number of people with the opposite problem - they have done so much Pilates/'stability' work and they try so hard to use their core at all times that they have got 'too stable' ie their muscles are almost locked or in spasm so that their spines are rigid, and people treating this have to get them to inhibit these muscles or relax/destabilise them.

If you are squatting etc with good posture (maintaining a neutral lumbar lordosis) then you will be working your 'core' or 'stability' as it is called. Other than that you don't need to do anything differently. What you are doing is fine as long as you are maintaining good form. No need to do anything else and don't let anyone try to confuse you or baffle you with the science about it all. The research literature in relation to this whole subject is very rapidly evolving. Unfortunately, the gym is about 10 years behind the research...

Racing Flat

xebec wrote: »

I think tunney is referring to the Psoas muscle, which is one of the core muscles which is important for running. As this article discusses briefly, tightness in the Psoas can lead to reduced mobility. I don't know a whole load about it, but I think the psoas has more to do with lifting your legs during running than the abs or other core muscles.

psoas major is a hip flexor, ie it lifts your leg in front of you when running. It is also a stabiliser in that it maintains the lumbar spine in a neutral (good posture) position.

If it is tight it will be leading to reduced movement or too much stability - therefore if it is tight it would need to be stretched as opposed to 'stabilised' or Pilates-worked.

Racing Flat

tunney wrote: »

The core that is used to stabilse and transmit power in running is not the "six-pack core".

The 'core' refers to the deepest layer of abdominal muscles (transversus abdominus, the lower fibres of internal oblique), the thoracolumbar fascia and the multifidus muscle. These work to maintain the spine in a neutral position, ie a good posture position. If you have good posture, these are working and you don't need to do anything else for them. If you have poor posture, you should just work on maintaining good posture through practice. You don't need to do any specific exercises, ie core, Pilates etc.


Overlying the deep abdominal muscles are the superficial muscles - rectus abdominus and external oblique. Rectus abdominus is the 6-pack. This works to flex the lower spine, or do an abdominal curl. External oblique rotates the spine. To have a 6-pack, most epople need to do aerobic exercise and mainatain a healthy diet - once this leads to an optimal weight, the 6 pack will be visible. There is no need to 'tone' it or anything like that. It's there.

eclectichoney

Thanks a lot racing Flat - very informative