Leg Stretches for Running

The debate among runners, doctors and coaches rages on with no end in sight: Is stretching necessary or not? Moreover, if so, is it better before or after the run. As always, the answer will depend on whom you ask. The Dallas Morning News reported that USA Track and Field conducted a field test of 3,000 runners. The tests findings, published in August 2010, found that stretchers suffered as many, or as few, injuries as those choosing to skip stretching altogether.

Proper Technique

According to Dummies.com, there are do's and don'ts when stretching. Proper form is essential to ensure that you're working the correct muscles. Once in the proper stretch position, go as far as you can feeling the stretch without pain and hold for 15 to 30 seconds. Avoid bouncing unless the stretch instructions call for it.

Types of Stretching

There are two types of stretching techniques used most often: static and dynamic. Static stretching is a common technique where the runner stretches the muscle to its furthest point, and holds it, feeling the gentle stretch without pain. Dynamic or active stretching replicates the movement of a specific sport. The stretch begins with small movements and increases in both range and speed. A warm-up, such as a light jog, usually precedes this type of stretching.

Hip Flexors

The hip flexor stretch is important because, as the name suggests, it flexes your hip, giving stability to your lower extremities. Competitor.com suggests the following stretch targeting this important area. Start on one of your knees with the opposite foot flat on the floor, out in front of your body. Inhale bringing your tummy in towards your spine. Shift your weight forward, lunging until you feel the stretch in the front of your hip. Hold for 15 to 30 seconds. Switch this position to stretch the other hip, completing one set. Repeat the stretch again for a total of two sets.

Quadriceps Stretch

While standing on one foot, pull your opposite foot up toward your rump. Focus on keeping the alignment between your lower leg and thigh, certain not to lean your upper torso one way or the other. Cradling your foot with your hands, pull your foot up until you feel a gentle stretch. Hold this position for 15 to 30 seconds. Switch this position, stretching the other leg, completing one set. Repeat the stretch again for a total of two sets.

Conclusion

With the argument over the effectiveness of stretching still ongoing, it really comes down to personal preference. It is best to experiment to see what works best for you. Stretching can, however, cause as many injuries as it prevents if done improperly. Done correctly, stretching can increase overall flexibility and athletic performance, according to the Cool Running website.