ADDING STRETCHING TO YOUR EXERCISE ROUTINE

           Over the years there have been many controversies on the subject of stretching. When, how, why. All of these are good questions and I will try to offer a little insight on what I have learned and what I have read about and then you can be the judge of what works best for you.

           As I have gotten older I have really noticed the importance and the benefits of stretching. I must say that when I was young I very rarely stretched before a run just for the fact that I wanted to spend my time running. Not standing around stretching. I never really considered myself injury prone or did I think that I needed to stretch. Since then I have read a ton of literature regarding the subject and have come up with one conclusive answer. Stretching is an area that almost everyone disagrees on. When to stretch? I have gotten about five different opinions on when is the best time. I’ve pretty much tried them all so let me tell you what I have learned but remember one thing. What works for me may not always work for you.

           First lets start with some facts. I used to hear people say things about animals. A dog for instance; before he does anything, he stretches. So does that tell us anything?  Well maybe. But I really don’t agree with it. Most therapists and doctors will tell you to never stretch a cold muscle. I’d like to take that one step further and say not only a cold muscle but a tired muscle as well. My routine before a race would never change over the last twenty years of running. I would first jog for ten minutes easily and then I would begin stretching out. I would always stretch the hamstring, calves, and quadriceps and make sure I was good and loose. It would always be much tougher on a cold day then on a warm day like we are experiencing now. I must tell you that I don’t spend a lot of time stretching before a run. Ten maybe 15 minutes tops. But that’s me. Everyone is different. I even read somewhere that stretching before a run could actually cause injury rather than prevent it! I don’t totally agree with that statement, especially now since I have gotten a little older.

           I also read somewhere that the best time to stretch is before going to bed at night. I have tried that and it seems to work for me best. So I will usually sit down in front of the television and do about fifteen to twenty minutes worth of stretching before retiring for the night. I must also say that if you are an older runner or walker I suggest stretching a few times throughout the day. As we get older our muscles lose that elasticity that we once had as youngsters. I remember being able to bend over and put the whole palm of my hand on the floor without bending the knees. Needless to say I can no longer do that. Here’s a little tip that could help you remember to stretch. I have a watch that I would set to countdown and go off every four hours. So when I heard it, I knew it was time to stretch again. However , sometimes the alarm would go off at the most inappropriate times! Just remember. If you can improve your flexibility, running and walking will become much easier. And it won’t leave you as sore the next day.

           I hope everyone has had a good spring and that I’ve helped some of you in some way. See you on the roads