Stefanie's Shoes

To continue from the previous running blog, I have decided to write about some running tips that I have found over my years of running. I do not have any medical training, so these tips are just from my own learning, mostly by trial-and-error. As I mentioned, I would like better explain each of these key points to aid in preventing injury:

1. Stretching


2. Listening to your body


3. Breathing


4. Running form


5. Eating right


6. Hydration


7. Running shoes & clothing

Today, I will discuss stretching. Next week, I will continue to move down this list and discuss other key points.

Stretching

It is important to stretch when you exercise. Years ago I was always told to stretch before and after exercising. More recently, I have heard that stretching before your body is warmed up could cause harm to your muscles. In high school, I ran long-distance track. We would stretch after a warm-up run of around a mile, and then again after we were done exercising. I seem to agree with the later way of stretching. After a warm-up run or walk, your body is loosened up and you can get a good stretch in. After running, it is important to stretch, but be careful not to over-stretch. What I mean by over-stretching is not to push your stretch further than "comfortable". Feel for the point where you begin to get a stretch and then hold it. Don't push beyond this point, at least this time. If you do this each time you exercise, you will notice that you can stretch further and further.

Now you are thinking "come on, I know how to stretch". So I will move onto what kind of stretches you will want to do. There are many different types of stretches that are important. I will discuss each stretch as corresponding to certain muscles or body parts.

Stretching your quadriceps
Your quadriceps (quads) are located on the front of your thigh. These muscles are extremely important to stretch. One time while playing soccer, I did not stretch and as a result ended up pulling both of my quads and was out of commission for three weeks. Needless to say, make sure to stretch these - no excuses!

First, you can either stand up straight or lay slightly down on your side. Then grab your foot or ankle from behind you and pull it up towards your buttocks or lower back. Pull it back until you start to feel a stretch or it becomes uncomfortable. In the beginning, it may not take much to start feeling a stretch. Hold it for roughly 15 seconds, then slowly release the stretch. Switch legs and stretch the other leg. Repeat this stretch for a second time on each leg.

Stretching your calves
Your calves are located in the back portion of your lower legs. There are a couple positions I know of that your body can be in to do this stretch. First, get into the push-up position with your hands and feet on the ground as if you are about to do a push-up. Put your one foot on top of the other and puch back on the lower foot's heel. If you have bad wrists, then you may not want to do this position. A second position is to put a foot up against a wall and lift your toes as if angled against the wall. The other foot should be straight. The leg you are trying to stetch should be slightly bent. This will stretch the back of your lower leg. Hold the stretch for roughly 15 seconds, then switch feet and repeat. Again, repeat this stretch a second time for each leg.

Stretching your iliotibial band
There are two stretches that I know stretch your iliotibial band, but one of them in my opinion is more effective then the other. I will discuss this other more effective stretch first. Your iliotibial band runs along the outside of your leg from you hip to beyond your knee. This is an important stretch for runners especially. First thing is to lay on your back on a flat surface. Take one leg and curl it in towards your body. For description sake, let us say this is your right leg. Take your other leg (i.e., your left leg) and lift it up behind your right leg, crossing it over to the right side of the body. Now, take your hands and grab the knee of the leg in the back. Here that would be your left knee. Pull this knee and leg towards your body, while keeping your back on the ground. You should feel a stretch on the outside of your hips and buttocks. Hold this stretch for 15-20 seconds. Then switch legs and repeat. Again, repeat this stretch twice for each leg. This is a very powerful stretch. Do it every time you run...you don't want to get ITBS!

The second stretch is to stand upright and put your hands on their respective hips. Take one leg and cross it in front of the other leg. Say, you first cross your left leg in front of your right leg. Then, take that hip with the straight leg (here, your right hip) and push it out towards the side of your body as far as you can. You may not feel a stretch in the beginning of your running regime, but once you start your running regime, believe me, you will feel it. Hold this stretch for 15-20 seconds. Then switch legs and repeat. Again, repeat this stretch twice for each leg.

Stretching your inner upper thigh and groin area
The most common stretch for this body part is referred to as the "butterfly stretch". To do this stretch, sit on the ground and bring both of your legs in until your feet touch, or as close as you can. Hold you back upright. Pull your feet in until you start to feel a stretch. Don't over-stretch! Hold the stretch for 15-20 seconds (or longer if
needed). Repeat this a second time.

Stretching your hamstring
Your hamstring is located in the back portion of your upper legs, sort of behind your quadriceps. There are several common stretches for your hamstring. I will discuss three of them. The first stretch I will discuss is to sit on the floor with your feet extended out in front of you. Try to keep legs straight, although this may be tough in the beginning. If you need to bend your legs then go ahead (don't push it if you can't do it). Then bend forward and reach for your feet. Hold for 15 seconds and relax. Repeat.

The second stretch for your hamstrings is similar, but will stretch each leg separately. Sitting down, decide which leg you will stretch first, say your right leg. Extend your right leg forward and outward. Take your other leg (here, your left leg) and bend it towards the leg you are stretching (i.e., right leg). Try to have your left foot touch the outside of the right leg. The lean over your right leg and reach for your ankle. Again, try to keep your leg straight, but if you need to bend it then go ahead. Hold for 15 seconds, then switch legs. Repeat for each leg.

The third hamstring stretch is a moving stretch. Walking foward, keep your right leg straight and bend down foward and reach your right hand toward the ground while swinging your left leg backwards in the air. You should feel the stretch in your right leg. Then swing your leg and arm back to standing position. In your next step, you will stretch your left leg, and so on as you walk forward.

Stretching your back muscles
There are many muscles in your back, so there are a lot of different stretches you can do. I will just recommend one but it's a little bit complicated to explain. First, sit on the ground. Extend your right leg straight out in front of you without bending your knee. Take your left leg and swing it over your right leg, but this time bend your left leg so that your left foot comes down on the right side of your right leg, near your knee. (I know this must sound confusing!) Take your right arm and reach it in front of you, but onto the left side of your left leg. Try to get your elbow to the left side of your left leg. Then, look back over your left sholder. You will feel a stretch of your muscles around your spin. Hold this for 10-15 seconds. Switch legs and arms and repeat.

Stretches for shins
If you have shin splints, then I highly recommend taking some time off of running. You should be stretching your shins a couple of times every day, on top of using ice for shin splints. The easiest way to stretch your shins is to sit down and do the alphabet with your feet. Do this slowly so that you feel the stretch. Repeat.

There are many more stretches one can do. This is by no means a complete list of stretches for running or any other activity. I do highly recommend adding each of these stretches to your current list of stretches. They are all worth at least a try. Good luck!