Stretching is a very important part of a runner's program. It helps to increase flexibility and strengthens the muscles for injury prevention and injury treatment. The best form of stretching for runners is static stretching. This type of stretching is done slowly and relaxed. Static stretching relieves muscular spasms that are healing from an injury. It also decreases muscle fatigue and soreness after a hard workout or race. As a result, stretching can improve an athlete's recovery period and enhance his or her athletic performance.
The reason stretching plays such an important part in an athlete's program is because it allows muscles to have a greater range of motion, which in turn prevents muscular tears or injuries when they are used actively. The best time for a runner to stretch is after a warm-up, when the muscles are already loose. Stretching should also be done after a hard workout or race as it helps with recovery.
The correct stretching technique is done by slowly moving a part of the body towards its end range of motion. The athlete should feel a slight pulling sensation in the particular area or muscle being stretched. This position is then held for a short period of time, usually between 30 seconds and 1 minute. It is important to remember not to bounce when stretching or to stretch to the point of pain - this will lead to injuries. A good place to start stretching is from the neck and then slowly work your way downwards to the feet. This allows you to take advantage of gains in flexibility from the previously stretched muscle groups.
A stretching program should be followed gradually over a long period of time to see any noticeable benefits. It takes time to get supple, therefore, once a difference is noticed the program should be maintained to prevent going back to inflexibility. If at any time the athlete feels pain when stretching he or she should stop. Pain suggests incorrect technique or possibly a more serious medical condition that should seek medical advice from a professional. Below are some examples of good stretching exercises.
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