There are many articles out there that give you all kinds of tips on how to run. But one thing that many people forget about is what to do before and after a run. Stretching before and after running is a great way to help prevent injury. Keeping your muscles from cramping up and becoming sore, especially if you are new to running, is an excellent benefit of stretching. There are certain stretching techniques that are especially good for runners. Proper stretching can also help to improve your overall performance. Let’s look at some stretching techniques and how they benefit.

• Now that you know what you should and should not feel while stretching your muscles let’s look at some running specific stretches.
• The calf stretch is a basic stretch that is recommended for all runners. You can do a calf stretch pretty much anywhere there is something to push up against. There are many pictures and instructions for calf stretches, but basically you are pushing against the wall while bending first one knee and then the other while keeping your arms straight. Your back stays straight and your hips move towards the wall. You will feel the benefits of this stretch right away in your calves.
• A great hip, hamstring, groin, and lower back stretch is one you have probably done many times. It is an excellent stretch for runners and you can do it anywhere. Stand with your feet pointed ahead and slightly apart. Bend forward slowly keeping your knees slightly bent. If you can touch your toes that is excellent. If you can’t, simply does the stretch just until you feel your muscles tense. Do this beneficial stretch enough and you will be touching your toes in no time.
• Your neck and shoulders tend to get very tight when running, so it is very important to stretch those muscles as well. An easy stretch technique is to raise your shoulders to your ears and just hold for up to five seconds, then repeat.

There are many quad and hamstring stretches that runners swear by. Research them and find the ones that work for you. The important thing is that you have learned to stretch your muscles.

We have talked about some warm up stretches, and given a few examples, but how about cooling down? Most people are not aware that a good cool down is just as important as a warm up. You have just put your body through a great deal of stress with a run and you now need to care for it and help to protect it from injury.

The important areas to focus on when stretching after a run are almost the same as when warming up:

• Calf Muscles – you can do the same stretch you did before
• Quad Muscles
• Gluteus Muscles
• Hamstrings
• Hips

One last stretching technique for cooling down is shoulder, ankle, and neck rotations. This stretch benefits you every time.

It used to be that all runners stretched before they ran, and then there was a big debate. So now a lot of runners don’t stretch. If you’re a beginning runner, what is the answer: should you stretch before you run?

No, if you are not going to stretch correctly. Improper stretching is the second leading cause of running injuries to both runners who do not stretch very much and to those who spend an inordinate amount of time. Studies have shown that morning runners become injured more often than noontime and evening runners, which suggests that it is dangerous to stretch cold muscles. It is hard to stretch muscles that are not loosened and warmed up and you take the risk of tearing a muscle. A thorough warm-up before stretching, or postponing stretching till later in the day, may reduce the risk of injury. Be very gentle when stretching prior to a run. If you have had achilles tendonitis or tight calf muscles, you might find it helpful to stretch about 1/2 to 3/4 of a mile into your run. The muscles will have warmed up and will be better prepared to be stretched. You also have to be careful about how you stretch. You should never bounce while stretching because you could tear or pull the muscle you are trying to stretch. Also avoid stretching too quickly, as the muscle will respond with a strong contraction and increase tension. Do not stretch beyond the point where you begin to feel tightness in the muscle, do not push through muscle resistance, and never stretch to the point of discomfort or pain.

So now that you know how not to stretch, how do you stretch? Well, first of all you should know the benefits of stretching. Many experts agree that stretching reduces muscle soreness after running and results in better athletic performance. Gentle stretching after a race or intense workout can also promote healing and lactic acid removal from the muscles. Stretching is most effective when performed several times each week; a minimum of one stretching session per week is sufficient to maintain flexibility. A predominance of coaches and runners believe in stretching before and after every workout. Thus, a typical workout starts with a 10- to 20-minute warm-up, followed by 10-20 minutes of stretching, the main course, a post-workout stretch and a warm-down jog. Always remember to stretch slowly in order to avoid the contraction reflex. By doing so, muscle tension falls, and you may stretch the muscle further. Hold the stretch for 30 to 40 seconds. You should try to build stretching into your regular schedule both before and after your daily run. A good program should include stretches for the calves, shins, hips, buttocks and thighs.

The miniumum strecthing before your run should be at least three types of wall pushup’s, the hamstring stretch, the heel-to-buttock stretch, and the groin stretch.

1. Wall Pushup #1

Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.

2. Wall Pushup #2

From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.

3. Wall Pushup #3

Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.

4. Hamstring Stretch

Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.

5. Heel To Buttock

Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.

6. Groin Stretch

Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.

Artical By DR Foot