Stretching and running

So far we have discussed the generalities of stretching. Now, how should we stretch? As we have already seen when mentioning the factors of flexibility, there are many and various ways to stretch. Everyone must choose the way that best suits the situation, but in general the following considerations must be kept in mind:

• The minimum stretching time will be 10 seconds. The maximum, 1 min. The recommended, 20 to 30 sec
• The muscle tension should be enough to notice a slight muscle tension, but without feeling pain.
• The execution must be smooth and progressive, without haste when stretching the muscle.
• The number of stretches per muscle will be between 1 and 5 per session, and no more than 15 per day.
• L’ordre dels estiraments ha de ser en sentit caudal -> cranial

We can stretch before, during or after starting to run or even as a recovery session without going for a run. Before running, as a warm-up, it is not the most recommended time, since the muscle is still cold, and the muscle fibers are not so receptive to stretching with so little warmth. Therefore, it is recommended to have made a slight soft start beforehand in order to acquire a certain muscle temperature that allows the stretching, which will be in less time and intensity than usual. In this case, stretching has more the function of promoting muscle irrigation, and not so much of decontracting.

During training, stretching is used to actively and dynamically take advantage of the breaks between sets and exercises. As a break from the series, the large muscle groups of the legs will be stretched: glutes, hamstrings, quadriceps and hamstrings. As a break from the strength and toning exercises, the muscle that we have just finished working will be stretched (if we jump rope, we will stretch the twins).

After training, it is the ideal time to stretch, as it is when the muscles are most shortened and we will have to look for their elongation in order to recover their initial flexibility and speed up their recovery. It is necessary to stretch right after finishing training, because if we wait we lose temperature and, as we have already mentioned, the stretching is not done well and is less effective. In addition, we can also stretch in a rest session as a form of muscle recovery.

Next, we will describe a series of exercises in a flexibility program based on the needs of the runners:

Quadriceps: While standing, support one hand and hold the foot with the other and, bending the knee, bring the heel to the gluteus. Hold the position for 20" and then repeat with the other leg. A variation is to grab the foot with the opposite hand, which will stretch the outer portion of the quadriceps more.

and then repeat with the other leg: Rest your forearms against a wall, resting your head on your hands. One leg is bent forward and the other is stretched back, we move the hip forward slightly to align the head with the trunk and the stretched leg, forming a straight line. This stretch, barefoot is much more effective, and is very useful to avoid achilles tendinitis. A variant is to place the tip of the foot on a step and let the heel of the foot fall below its level.

One option is to place the toe on a step and drop the heel of the foot below its level.: Lean parallel to a wall, flex both legs, stretch the sole of the leg located further back, the one in front only serves as support. With this, the upper area of ​​the Achilles tendon is stretched, a fact that manages to unload it a lot, even more than in the previous exercise. Better barefoot.

Hip flexors: When standing, move one leg forward at a right angle and extend the other leg back. Slowly lower your hip feeling a gentle stretch in the front of your hip, hamstrings and groin. A variation is by stretching the foot of the trailing leg. The knee that makes a right angle should never be forward.

Isquitibials: Standing in front of an obstacle, such as a table, with the hip parallel to it (important). Rest the heel on the obstacle and keep this leg straight. The other serves as support, and must be slightly flexed and with the foot facing forward. In this exercise, the execution position is fundamental, since if it is not correct it is not effective. It is not necessary to form a right angle with the raised leg, each runner has its own flexibility and it is perfectly valid to place it on a lower object to maintain the correct position of execution. Bending slowly forward from the waist will cause a greater stretch. A variant for those people with less flexibility or pathologies in the lumbar area is to perform it with a straight back without bending forward, but flexing the supporting leg more.

Isquitibials (II): Supine and attached to the wall. It is very useful for stretching the hamstrings and relaxing the legs, as it promotes return circulation, as well as being optimal and highly recommended for those with disc protrusions in the lumbar area. Raise your legs together and straight, resting them on the wall, with your buttocks as close to the wall as possible (6 to 10 cm). This position can be maintained for several minutes and when getting up you must do it very slowly. A variation is to open your legs.

Abductors: Standing in front of an obstacle, with the hip perpendicular to it. Rest the heel on the obstacle and keep the leg straight. The other serves as a support and must be slightly flexed and with the foot parallel to the obstacle. Let the trunk fall laterally towards the foot resting on the obstacle until you feel tension.

Fibula: On our knees, sitting in a squat, we gently pull our backs back until we feel tension. If we notice excessive stretching, we can support ourselves with our hands. Very useful for long distance runners.

sole of the foot: In the same position as the previous exercise, but with the feet together, resting on the toes. Plantar fasciitis is prevented with this stretch.

illitial band: People who have disc protrusions in the lower back should not perform this stretch. While standing, flex the trunk forward and down, with the legs crossed. The leading leg will be slightly flexed and the trailing leg will remain completely straight in order to look for the stretch of the iliotibial band.

Pyramidal: Lying supine, bend one knee to 90º and cross it over the other straight leg. With the opposite hand, pull the bent knee towards the floor, turning the head to the other side, where the other arm will be stretched. Keep your feet and ankles relaxed and your shoulder blades flat on the floor.