Who stretches? Two kinds of runners: (1) those with injuries who’ve been given specific stretches from a therapist or (2) those who are naturally flexible and for whom stretching is relaxing and easy. Runners who aren’t flexible tend to avoid stretching because it isn’t comfortable or easy. And we’re the ones who need it most.
Several years ago, after incurring injuries that were serious enough to prevent me from running, I learned from a physical therapist that my ankles have tightly spaced bones and connective tissue that hinder flexibility. The leg is a kinetic chain and tightness in one joint will cause unnatural forces on other muscles and joints. Running form is directly influenced by range of motion (flexibility).
It was only by doing a stretching regimen directed by a physical therapist that I could return to running. If I don’t stretch my lower calves and work on my ankle flexibility, I get knots in my calves. If I don’t stretch my hip flexors, I develop hamstring problems because the muscles improperly bear stress that should be put on the gluteal muscles.
Maybe scientific studies do not definitively confirm that stretching helps prevent injuries; however, the first test a physical therapist or chiropractor gives an injured runner is an assessment of flexibility. Similarly, the first step in rehabilitation is stretching. Just as with strength training, we recommend stretching as prehab, rather than rehab.
Still, there is much disagreement about the value of stretching. Part of the reason is because it’s difficult to design research to determine the effects of stretching. Relying on survey data about stretching is questionable.
Those who have been injured will begin stretching to cure a problem. Those who have never been injured see no reason to begin stretching. If you survey runners, the results will show that those who stretch have injuries and those who don’t stretch are injury free. You can see how this leads to a false conclusion.
Maybe there is no strong data to support a specific recommendation, but it’s well recognized by sport scientists and athletes that flexibility is important for athletic performance. In particular for runners, flexibility of the ankles, hamstrings, and hip flexors affects form and performance. A lack of flexibility often leads to strained muscles or connective tissue. Proper form also improves efficiency and thus economy. And it helps runners avoid injuries.
Good form requires practice and good flexibility. Many factors influence a joint’s flexibility and people vary greatly in their flexibility. You should not try to compete with your training partner when it comes to flexibility or stretching. Runners need to monitor their form to make sure that they stay relaxed and aren’t losing efficiency due to needless muscular tension. Fatigue often causes runners to tighten their upper bodies, which reduces efficiency. Going through a mental checklist periodically while training and racing can help remind you that the hands, arms, neck, etc., need to be relaxed. In particular, runners tend to lean forward and push their hips back when fatigued, a body position not conducive to economical and effective running.
We recommend that runners take time to incorporate two key drills and nine key stretches into their training. These drills and stretches can be completed in a short amount of time, but will pay big dividends. The drills can be combined with your warmup stride running. In keeping with our approach of developing a program that is realistic and also effective, we have not provided a comprehensive set of stretches or drills. Our experience is that most runners don’t have the time to devote to extensive stretching and drilling, as do collegiate teams and elite runners. Those runners often devote several hours per day to training. We strive to assist runners with limited time to attain optimal results. Incorporating the two drills and nine stretches along with strides does not take much time, but the benefits are considerable.
• Most runners stretch after they have become injured.
• Inflexible runners don’t like to stretch because it is difficult for them.
• Definitive studies show the benefits of stretching for injury prevention or performance enhancement.
• Most runners develop tight hamstring and calf muscles; stretching can improve flexibility.
• Tight hamstring and calf muscles can reduce stride length.
• Stretching can reduce muscular stiffness.
• Flexibility improves only after weeks or months of regular and consistent stretching.
• Stretches should begin slowly and held for approximately 30 seconds.
Good Running Form
Q. What is flexibility and what are the benefits associated with it?
A. Flexibility is typically defined as the ability of a joint to move freely through its full range of motion. Flexibility is joint-specific and is not a general trait. What a cyclist needs to do for flexibility may be very different from what a runner needs to do. Stretching for flexibility:
Q. What are the potential problems associated with limited flexibility?
A. You are only as strong as your weakest link; limited flexibility may have a detrimental impact on one’s running. Some running-related problems associated with limited flexibility include lower back dysfunction, postural problems, shortened stride, and muscular strains (e.g., a pulled hamstring).
Q. How can flexibility be improved?
A. To improve the flexibility of a joint, several fitness principles come into play; in particular, muscle elongation is required (overload principle). In other words, muscles must be stretched beyond their normal range of motion. Several methods help accomplish this. See key drills and key stretches later in this chapter.
Q. When should one stretch?
A. For flexibility and running preparation, follow this sequence:
A. There aren’t many people who are willing to run barefoot because of the foot’s exposure to rocks, glass, nails, etc., that will result in cuts, abrasions, and bruises. Popular interest in the barefoot concept led shoe manufacturers to develop and promote minimalist shoes that mimic running barefoot. Those recommending a switch from a cushioned shoe to a minimalist shoe claim that cushioning leads runners to heel strike, which increases stress at the knee joint, the most common site for running injuries.
Even though there are claims that barefoot running reduces injuries and that cushioned shoes cause injuries, there are no studies to verify those claims. Good running form, as described in this chapter, will help to reduce the likelihood of injury, regardless of the shoes you wear.
The real issue is whether runners should be rearfoot or midfoot strikers. Rearfoot strikers have increased demand on the knee, especially if their heel strikes the ground in front of the knee. Midfoot strikers put more pressure on the calf muscles and Achilles tendon. The choice between cushioned shoes and minimalist shoes or rearfoot strike and midfoot strike is dependent on the runner’s anatomical structures as well as the runner’s form.
If you choose to transition from cushioned shoes to minimalist shoes, you should do so gradually. Start with 5 minutes once or twice a week wearing the minimalist shoe and gradually add an additional 5 minutes to your training sessions in subsequent weeks. This transition could interrupt your training until you have successfully made the switch.
Dynamic mobility exercises raise the body temperature, increase blood flow to the muscles, activate the nervous system, and prepare you for running.
Perform two key drills, dynamic mobility exercises, after a brief 10- to 20-minute warmup and prior to the planned workout.
Strides are great drills. They are runs of 80 to 100 meters, fast but relaxed. You should accelerate gradually over the first three-fourths of the distance and then decelerate to the end. Use strides to practice good form and relaxed running. Strides work fast-twitch fibers in a nonstressful way. Recover completely between repetitions. Twenty seconds is usually enough recovery time for 100 meters. Strides, which should be done on a grass field or flat area, can be included as part of a warmup or after an easy-day run. Strides will help rejuvenate your legs, which may feel sluggish from slow running.
Running drills emphasize good form. They also help strengthen the muscles needed for strong, efficient running. The hips and ankles are exercised through a greater range of motion more so during drills than during normal runs. While there are many running drills, we’ve included two to be used during your strides. Doing strides with butt kicks and high knees can enhance your running form.
Primarily a hamstring drill, butt kicks involve trying to kick your own butt with each step. Lean slightly forward, take short steps, and kick your heels back and up as high as you can.
Butt kicks improve leg turnover and heel recovery. Heel recovery is the part of the running motion where your leg rises up and coils for the next forward stride. Since one aim of this drill is to increase leg turnover, not stride length, your steps should be quick. Focus on a smooth but quick action.
Perform butt kicks for 20 meters, then gradually stride/accelerate for 60 meters before decelerating for the last 20 meters of the stride.
The aim of high knees is to increase leg turnover and improve your knee lift. This drill strengthens the calves and hip flexors, and emphasizes proper running posture and the lift-off phase of running.
High knees involves taking short steps and lifting your knees up as high as they can go. Think of yourself as “prancing.” The idea is to stay “tall” while rapidly lifting and driving down the knees. You should be bringing your legs up in front of you and maintaining a nice upright posture.
Turnover is rapid so you take as many steps as possible over 20 meters. The aim is not to move forward quickly but to take quick steps while lifting your knees high. Like butt kicks, this drill is about leg turnover, not stride length.
You will feel this one in the front of your hips and thighs (hip flexors), as they will be working hard to lift your legs up high in front of you.
Perform this drill for 20 meters and then gradually stride/accelerate for 60 meters before decelerating for the last 20 meters of the stride.
After a workout (run or cross-training) and cooldown, static stretching is recommended. Do the key stretches after the workout or later that day.
Stand on the top of a step or curb.
Slide your right foot back so that the ball of your foot remains on the step.
Keep your right knee straight, shift your body weight to your right leg, and drop your right heel toward the ground.
Keep your upper body upright. Use a handrail or wall to help maintain your balance.
Keep your right knee straight to maximize the stretch of your calf.
Hold the stretch for 30 seconds.
Now, bend the right knee to feel a stretch in the back of your calf and Achilles tendon.
Hold the stretch for 30 seconds.
Repeat with your left leg.
Step forward with your left foot into a runner’s lunge.
Drop your right knee to the floor.
Keep your trunk upright, your shoulders back, and press your hips forward.
Your feet should be far enough apart to keep your left knee from extending beyond the toes of your left foot.
Hold this stretch for 30 seconds.
Repeat with your right leg forward.
Lie on the floor on your back with your left knee bent and right leg straight.
Place a strap around your right foot or place your hands behind your right thigh near your knee.
Lift your right leg toward the ceiling, keeping your leg straight.
Pull your right leg toward your chest while keeping your right leg straight.
Hold for 30 seconds.
Repeat with your left leg.
Do this stretch twice a day.
Lie on the floor on your back with your knees bent and feet on the floor.
Cross your right ankle over your left knee.
Clasp your hands behind your left leg and pull slowly toward your chest. You may feel the stretch in your right hip.
If you are unable to reach or grab your thigh, lasso a towel or strap around your thigh and slowly pull the towel or strap toward your chest.
Hold the stretch for 30 seconds.
Repeat with your left ankle crossed in front of your right knee.
Do this stretch twice a day.
Step forward with your left foot into a runner’s lunge.
Drop your right knee to the floor.
Now rotate your left leg 90 degrees to the left to open your hips.
Keep your trunk upright, your shoulders back, and press your hips forward.
Hold this stretch for 30 seconds.
Repeat with your right leg forward.
Lie on your left side, use your left forearm and elbow to support your upper body.
Place your right foot on the floor in front of your left knee.
Place a foam roller under your left hip and roll your body over the foam roller along your outer thigh (between your hip and your knee).
Roll back up so that the foam roller comes back toward your left hip.
You can increase the resistance by stacking your right leg on top of your left leg.
Roll back and forth for 30 seconds.
Repeat on your left side.
Lie on the floor on your back with your knees bent.
Extend your arms out at shoulder level.
Keeping your knees together, drop your knees to your left side.
Hold this position for 30 seconds.
Bring your knees back up to the starting position.
Drop your knees together to your right side.
Hold for 30 seconds.
Do this stretch twice a day.
Lie on the floor on your back with your knees bent.
Bring your knees toward your chest.
Place your hands behind your thighs to hold your knees close to your chest.
Hold for 30 seconds.
Do this stretch twice a day.
Lie on the floor on your back with your knees bent.
Extend your arms out at shoulder level and look toward your right hand.
Keeping your knees together, drop your knees to your left side.
Extend your right leg so that your straight leg is perpendicular to your torso. Place your left hand under your right leg for support.
Hold this position for 30 seconds.
Bring your knees back up to the starting position.
Extend your arms out at shoulder level and look toward your left hand.
Keeping your knees together, drop your knees to your right side.
Extend your left leg so that your straight leg is perpendicular to your torso. Place your right hand under your left leg for support.
Hold this position for 30 seconds.
Do this stretch twice a day.
Stretching is important for healthy flexibility and should not be overlooked. But be aware that poor technique can result in ineffective stretching. It’s important to have someone with a trained eye correct your inefficient and potentially injurious form. Find a running coach who will either watch or videotape your running and stretching. You must practice good form just as you practice running faster and farther. There are hundreds of movements that can improve flexibility. A flexibility program should include exercises and movements that work all the major joints of the body. A comprehensive review of the physiology and biomechanics associated with stretching is beyond the scope of this book.
Dear FIRST,
I am a 50-year-old male, veteran marathon runner (98 marathons) who wants to be more efficient and extend my marathoning career. I had been on my own program, designed by me, based a lot on what you have done in your FIRST program. My own schedule of 3 days a week with long runs, speedwork (I did only mile repeats), and tempo runs served me well for many years. However, your FIRST program zeroed in on what my program was missing: active rest via cross-training.
I first used your program to train for the 2009 Boston Marathon. I trained for a 3:30 and ran 3:25. I ran 2 minutes faster on FIRST than the previous year, but it was also my fastest Boston in the previous five Bostons. This is significant because I am 5 years older now.
My second time trying FIRST was for the 2009 Twin Cities Marathon. There I ran my fastest marathon since 2001. Again, now 8 years older, and faster. I used the 3:30 program (doing most of the speedwork faster) and ran a 3:22.
I can’t say enough about how much I appreciate your efforts in designing this program! I will be starting up my third FIRST program training schedule on March 1, 2010, as I prepare for my 100th marathon at Grandma’s in June. I have told several friends about your book and have made believers out of most of them. My friend Dan, after 20 years of doing it his way, training hard, but never qualifying, he ran FIRST and now we’re headed out to Boston in April.
Thank you very much!!
Sincerely,
Mark Johnsrud
Field Operations Sergeant
Wisconsin Department of Corrections
Richland Center, Wisconsin
FOLLOW-UP MESSAGE:
Last Saturday I ran Grandma’s Marathon, my 100th marathon overall, starting on a 63-degree morning with 81 percent humidity, party cloudy skies and about a 14 mph headwind. I went out a little fast, but it felt good. I finally settled in and just put it on cruise control and raced like I trained, feeling very comfortable and well trained. I believe the confidence during the program gave my racing a boost because I just felt good. Regardless, I crossed the finish line in 3:19:32, proving you right once again! Thank you, thank you, thank you!!!