Stretching For Runners - Why and How You Should Stretch For Optimal Running Performance

By David Dack

Stretching is one of the most important parts of any running routine. Lots of runners forget to stretch or they just neglect it, this can lead to serious injuries such as muscle tears. Proper stretching has too many benefits; it can be used as a warm up process to enable the muscles get ready for physical activity and, more intense movement patterns. It can also help decrease muscle stiffness, increase joint range of motion, and improve mechanical efficiency.
Stretching and running performance
Tight and sore muscles provide resistance that limits your capacity to stride out and run forward. If you are stretching regularly, you will gain length in your muscles, and improve the length of the connective tissues surrounding the muscle fibers. Therefore, stretching will make you a better and faster runner.
The wrong way to stretch
Most runners have no clue about the right way to stretch, they stretch as they used to do at gym class-stretching their muscles with a quick, jerky movement, This is known as ballistic stretching, it has its benefits but not for runners-don't stretch this was, it will hurt you muscles, and you will likely become more stoned as a result. You are better not stretching at all if you are not going to do it the right way.
The right way to stretch
Instead, the right way to stretch is to do it so comfortably and gently. You should hold your stretch for at least 15 seconds, 30 seconds is better. You can count the seconds in your head, and over time you'll know how long this feels and won't need to count. Holding a stretch for this amount of time will increase blood flow to the muscles you are working on, which will gradually elongate them, and get them more relaxed. Remember to breathe all the time, preferably from your diaphragm or stomach.
Do I stretch before or after running?
I almost never stretch before running, but if you do-you need to take into consideration, how much running will you be doing; for example: long distance runners need more extensive stretching than short distance runners. I always stretch after exercise. At least, I spent a few minutes to stretch my quads, calves, and hamstrings. I may even do some yoga. After you have finished stretching-get in a relaxed position and breathe in deeply to reap and contemplate the benefits of your session.
Don't overstretch!
Be patient with yourself, most people are not that flexible, don't overstretch because you will get injured and that's not worth it. Don't bounce or you will risk tearing or pulling the muscle you are stretching, your muscles must be stretched gradually.
If you stretch forcefully, your muscle will constrict in defensive reflex to stop further damage or tearing of muscles fibers. Stretching should generate tension in the muscles, but it should also be gentle enough that your muscles can relax, find the sweet spot. If you have an injured muscle, stretch it gently.
The key here is consistency, as you stick with your program, you flexibility and endurance level will improve over time, and you can gradually, run faster and longer with little effort.

photo source