Stretch the Drumsticks

Keeping muscles loose and pliable will keep you running the entire season. Inflexible muscles inhibit your muscles from working together in their proper and full range of motion.  Tight hamstrings are one of the worst culprits to sideline runners, because tight hamstrings can lead to low back pain, hip pain, and knee problems.  Make sure you are warm prior to stretching muscles and prior to reaching your full training speed. Usually a 5-10 minute warm up is adequate before stretching.

For example: Run your first mile, Stop & Stretch and then continue on your run. Then, the best time do more intensive stretching, is immediately following the commencement of your training. 

Runners & Yoga Tip:

Before your Yoga or Pilates stretching class, complete your training run for the day and time the end of your run to finish just before class begins. Your muscles will be very warm and you will get the most out of your class.

Stretches should be held at least 40 seconds to a full minute and Orthopedics will recommend you hold the stretch a minimum of 60 seconds. Yes, that amount of time will seem like an eternity, however, to get the muscle elongation that is required, you must hold those stretches.

Examples of Hamstring Stretches: