That is the question confronting every runner every time he puts on his shoes and contemplates taking that first step. It can be a tough question to answer, especially for the patience-challenged among us who just want to get out the door and go.
When I began my running career the idea of heading out for a run without first digesting your daily dose of forced flexibility was apostasy. And I bought the conventional wisdom hook, line and sinker. In fact, I believed in getting in an adequate amount of stretching so thoroughly that I would psych myself out of good performances in races if I was worried I hadn’t stretched enough.
Jillian is intense.
This summer I read Master Your Metabolism by Jillian Michaels, who earned her fame by starring as one of the two tough-as-nails personal trainers on NBC’s The Biggest Loser. I’m a big fan of Jillian’s fitness, health, and nutrition philosophies and I intend to write several future posts about points in her book. I’m also a subscriber to her e-mail list.
Today she highlighted a great article about The Do’s and Don’ts of Stretching, and I think it’s worth a read, especially for those who have grown up in the always-stretch-before-you-do-any-physical-activity school. As Jillian notes, “Stretching is key AFTER workouts. You shouldn’t stretch before working out — instead, you should warm up with cardio for 5 to 10 minutes, train, and then stretch. Stretching before workouts has been shown to decrease the intensity of your muscle contractions, which can actually impede your progress in the gym.”
Finally, here are her eight Stretching Do’s and Don’ts. After seeing Nicole for my knee, I have learned quite a bit about Stretching Don’t #1: Don’t Bounce. This one is key, and I am a firm believer in it!
Stretching Do’s
- Do stay hydrated. Keeping your body properly hydrated is important for any exercise, including stretching. Drink plenty of fluids before you exercise, as this will allow your muscles to perform at their best and will increase the benefits of stretching.
- Do remember to breathe. While stretching, remember to breathe slowly and evenly. This facilitates oxygen delivery to your muscles.
- Do stretch evenly. Hold each stretch for at least 30 seconds. Be sure to stretch all your muscle groups — if you stretch the front of the thighs (quadriceps), make sure you stretch the back of the thighs (hamstrings). Also, stretch your whole body not just your legs — stretch your arms, back, neck, stomach, chest, etc.
- Do maintain good posture. Make sure your back is straight while stretching, or you risk injuring your back muscles.
Stretching Don’ts
- Don’t bounce! Use slow, even movements when stretching. Bouncing places too much stress on your muscles and joints and doesn’t help you stretch better.
- Don’t overstretch. Be patient, and never force your body to go where it doesn’t want to You will begin to see results if you keep at it.
- Don’t overextend your joints. Hyperextending (bending joints farther than they were meant to go) can cause injury and doesn’t help you in any way.
Finally — if it hurts, DON’T DO IT. Always listen to your body. If you’re stretching correctly, you should feel tension on the muscles, and possibly some slight discomfort. If you have any sharp or serious pain during a stretch or exercise, STOP, because you may do harm to your body. Remember, pain is your body’s way of telling you that something isn’t right. If you do have an injury, ask your doctor about exercise and stretching and follow his or her advice.
