Don’t forget to stretch!

As my mileage is steadily increasing in preparation for the marathon I need to remember to practice what I preach – that is to stretch.

I’m running more days of the week and I’m out there longer. I’ve also added interval training back into the routine to maximize my muscle capacity. What I realized that I need to pay more attention is my flexibility and more specifically, my hamstrings. I didn’t come up with this on my own – my body told me and it decided to tell me halfway through my Tuesday night run. You’re body has this amazing ability to get your attention and if you ignore it, it will only scream louder until you listen. So, my hamstrings are pretty sore and my calves are a little tight too now that I think about it.

The best way to gain the most from your stretching is actually after your workout when your muscles are already warmed up. Yes, I know – you need to stretch before you workout but that’s more of a warm up and doesn’t do much for your overall flexibility.

You need to focus on your major muscle groups for the most part. Your quadriceps, calves, and hamstrings are all importing but don’t forget about your back – those are core muscles there too! Most of know the basic stretches: lean against a wall with your feet flat give you a pretty good calf stretch, touching your toes is good for hamstrings, and holding your ankle behind you really gets the front of your thigh (Quad). However, to get the maximum benefit, make sure you’re holding the stretch for at least 30-40 seconds and two times each alternating sides. Anything less than that is not going to give you the flexibility needed to keep injury and soreness at bay.

Happy Training!

Advertisements

Do you have something to share? Let me know what you think!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s