A STRETCH IN TIME…
By Dr. Russ Ebbets
Off The Road Column
Children Running Can v. Should
In a way this is a logical decision. From a performance perspective flexibility seems to make little sense. Results are difficult to quantify. There seems to be "good days" where you feel loose and "bad days" where you feel tight and to add confusion to the mix there is no set pattern to all this. And who needs more confusion when you are busy?
In reality flexibility is not a "performance quality," but rather a restorative one. What does restorative mean? The use of flexibility will help the intuitive wisdom of the body begin to repair itself from the stresses and strains of a training program.
Running or any other form of athletic conditioning produces stresses on the body. Generally these stresses are compressive in nature due to the multiple ground contacts that result from gravity. These stresses, over time, produce a cumulative stress on the body that can result in muscle and joint injuries, the early onset of arthritis and shortened athletic careers.
From a restorative standpoint flexibility counteracts the compressive forces of daily training. Most stretching positions work to "gap" a particular joint in addition to stretching the local muscle fibers. This accomplishes several things.
Stretching a muscle improves the fluid exchange within the muscle. Improved circulation allows the circulatory system to function more efficiently, at a higher level, more rapidly removing the waste products of muscle metabolism (lactic acid and the remnants of damaged tissues and cells). The increased blood flow also brings more oxygen and nutrients (minerals, vitamins, proteins and sugars) that accelerate the repair and regeneration of the stressed or injured tissues.
Stretching also affects the joints. Most stretching positions gap or open the joint gently manipulating the joint capsule and surrounding ligaments and tendons. By gapping the joint a pumping action is induced that helps spread the lubricating fluid of the joint, synovial fluid. Synovial fluid not only lubricates the ends of the bones but also has a nutritive and shock absorbing functions.
Do you stretch before or after a run? This is a common question that many athletes wrestle with. Before doing any flexibility exercises I’ve always recommended some form of warm-up. This could be 5-10 minutes of calisthenics or jogging an easy 800m. What this warm-up does is it begins to get increased blood circulating to the area. Stretching at this time increases the range of motion of a joint making the "fast actions" to follow less stressful or potentially damaging.
A few minutes of stretching following a workout are also a good idea. This begins the restoration and regeneration process. The increased blood flow will help the oxygen and nutrients mentioned above get to the joints.
As a rule of thumb I’ve always taught that one half of one’s exercise time should be spent stretching. If you run 40 minutes, stretch 20 minutes. This is easier said than done, and as we all know, it is easy to cheat here. You do what you have to do to be good and to stay healthy.
Some coaches argue against the use of flexibility in that it promotes qualities that are not conducive to performance. Basically the argument is that it is a passive process and athletic success requires aggressive actions. While I agree with the basic premise of the argument I take exception that all training must be "aggressive." Bowerman’s "hard-easy" principle is a good example. The Russians taught about the "undulating nature of training." In training there is work and recovery. Maybe the taskmasters should view stretching as "work at recovery" or aggressive rest.
Which muscles should you stretch? A general program should include the hamstrings, gluts, calves, quads and low back. More comprehensive programs such as yoga will take a total body approach. For two decades I have recommended Richard Hittleman’s 28-Day Guide to Yoga. It is a safe and sensible approach to the ancient discipline that is easily accessible in its presentation and philosophy for virtually everyone.
At the bottom line stretching might not make you run faster today but it will improve one’s season and long term enjoyment in the sport. Combined with a sensible diet, proper daily hydration, the use of Vitamin C and glucosamine sulfate these factors will synergistically create a state of performance readiness that allows for more training and racing at a higher level and increasing the quality and length of a career.