Many incredibly competitive runners never stretch and never seem to get injured. Is there any proof that this common recommendation is actually valid? What do the studies say about stretching? Does it really prevent injury? Will it make me faster? Again, the experts really don’t agree on much! In most arguments between stretchers and non-stretchers, it inevitably comes down to “stretching helps prevent injuries” and “stretching is a leading cause of injuries in runners”.

The motion of running, repeated over many years, strengthens and shortens several posterior muscles. The most affected are the calves, the hamstrings and the lower back muscles. These muscles play a primary role in lifting the feet and moving the runner forward. Exercise physiologists blame shortened muscles for a reduced range of motion, decreased athletic performance and increased risk of injury. To add insult to injury, the aging process contributes to further loss of joint and muscle flexibility. The majority of runners and coaches believe stretching improves performance and reduces the risk of injury. In the meantime, experts disagree on the benefits and dangers of stretching. While many experts credit stretching with numerous benefits, improper stretching remains the second leading cause of running injuries! So, if we believe in stretching; what is the most effective method?

First and Foremost; the warm up and cool down should never be optional in your running routine. Cold muscles are at the highest risk for injury; by increasing the temperature of your muscles by warming up they will be more flexible and have an increased speed of motion. Warming up can loosen your muscles and soft tissue as much as 20 percent. The cool down allows blood to continue flowing through your muscles, working its way more slowly from a high level of exertion to its normal resting condition. Build stretching into your regular schedule, both before and after your daily run; after warm up and as part of your cool down. Take the time, it’s worth it!

The Do’s and Don’ts of stretching:

Do

1. Warm up prior to stretching. Walk or slowly jog at least 10-15 minutes prior to stretching.

2. Slowly add stretching to your workout slowly. Gently stretch a little more each day. Your muscles can actually stretch almost 1.5 times their length, but if you try to achieve this all at once you will hurt yourself!

3. Relax. Tension makes it almost impossible to stretch effectively

4. Breathe. That may sound easy but try to breathe from you diaphragm or stomach

5. Make it a routine, try to stretch every day, even if you don’t run. Follow the same order of stretches every time for consistency

6. Listen to your body. Some days, less is more!

Don’t

1. Don’t bounce!! Bouncing risks pulling or tearing the muscle you’re trying to stretch and relax. Muscles must be stretched gradually.

2. Don’t hold your breathe

3. Don’t stretch if it hurts

4. Don’t forcibly stretch an injured muscle, gentle and less is more

5. Don’t hurry through your routine

6. Don’t listen to your friends opinions about the best technique for stretching Try them all and decide what works for you

Bottom line: Most experts agree that stretching reduces muscle soreness after running and results in better athletic performance. Gentle stretching after a race or intense workout can also promote healing and lactic acid removal from the muscles. Stretching is most effective when performed several times each week; at least one stretching session per week is sufficient to maintain flexibility. Most coaches and runners believe in stretching before and after every workout. The experts never agree on much, but the majority seems to feel that stretching is beneficial to runners if done properly. So follow the precautions outlines and always warm up prior to stretching. Your body will feel better and who knows, you may even get a little faster!

A person doesn’t need a fancy gym membership to be sound or stay fit. With some creativity and some effort, you can shift earthly everyday burdens into swift bursts of exercise. With our present-day delicate economy, we must do everything to put each and every hard-earned buck to ample use.

Fiscal standings are a typical excuse for people who don’t want to enhance their weight and wellness. The fact is they are just too indolent to come up with a resolution. They are just looking for excuses to rationalize their inadequacy of momentum to be slim. If you honestly want something done, you’ll definitely find a way to realize it no matter what, and getting fit is no exception.

Below are a number of tips where you can merge work out into your day-to-day lives. Please remember to check with your doctor first before carrying on any physical exercise. Having a decent pair of running shoes would be helpful as well.

Walk to school if you live just a few blocks away. Stretch your legs and put them to ample use rather than driving your car or taking a taxicab. Not only will you rid of calories, you will conserve on petrol as well. Park several blocks away from your office and walk the rest of the way if it is too a long way to walk from your house.

Take advantage of the stairs by getting out a few levels below yours. Better yet, climb the stairs all the way!

Parks and jogging tracks are your friends. Parks are commonly free of cost to use and a great way to network with other fitness fans as well. Pay attention and you may pick up a number of advice that they may be willing to part with. An all natural treadmill for you to use as long as you have ambition and running shoes.

Do basic stretches during work. Long hours of sitting and brooding over work may cramp your muscles. An effective way to keep pace with your fitness is by taking a quick breather and doing basic leg, arm, neck, and back stretches.

In place of commissioning help, do your own loft cleaning. 5 minutes of sweeping, vacuuming, and polishing will do so many wonders to your entire body and house as well.

Find a sport that you enjoy and play it like an ace. Your intention is not to win so do not sweat it if you do not play good. You want to work a sweat and trim off those unpleasant undesirable fats. Also, it would be choice if you can have your pals join you.

Change night-outs into a work out. Instead of catching a film or spending the night drinking, go to clubs or attend concerts and dance to your heart’s desire. Again, this is a fusion of fun and exercise!

People go for running, jogging or walking either for the purpose of exercising or for sports event. To ensure safe running and to prevent running injuries, plan the running program properly. The warm-up and stretching exercises are a must before you start running. Do the stretching exercise again after you finish running.

Always prefer to run in the early morning or evening. This is highly important in hot summers to avoid sun strokes. Avoid running at night. Do not run in traffic areas. Be conscious of your running environment in order to prevent injuries while you run. Try to run on clear, smooth, even, and almost soft surface. Avoid running on hills, which increases stress on the ankle and foot. When running on curved surfaces, change directions in forward movement, so that pressure on both feet is even.

Wear proper dress and footwear. Your dress material should provide insulation, absorb perspiration and moisture from skin and protect against wind and external moisture. While buying your running shoes, look for good shock absorption and construction that will provide stability and cushioning to the foot. Make sure that there is a minor gap between the end of the toe and the shoe. Replace your shoes when it loses the shock absorption capability.

Apply good sunscreen lotions or creams, wear sunglasses and hat with a visor if you are exposed to sun while running. During cold seasons, do not expose your skin. Wear gloves, full jackets and hat, and cover the neck. Petroleum jelly can be used on exposed areas, such as the nose.

Drink some fluid 10 to 15 minutes before running and every 20 to 30 minutes while you run. Dr. Lewis G. Maharam who is the world’s premier running physician, medical director of New York Road Runners, ING New York City Marathon, Elite Racing’s Musical Marathons and The Leukemia & Lymphoma Society’s Team and Chairman of the Board of Governors, International Marathon Medical Directors Association, said in an article “I can safely say that there is no substitute for a sports drink when exercising for more than 30 minutes. If you drink it — using thirst as your guide — you will truly be healthier and perform better”.

If you have asthma, you may find difficulty in running or exercising. Changing your diet and exercise habits can help asthma patients to run. Try to lose extra pounds to make you run more effectively, even with your asthma. Eat fresh vegetables rich in magnesium, avoid food items which trigger asthma attacks, drink eight and ten glasses of water every day, and stop smoking and drinking alcohol. Practice breathing exercises that will allow you to maintain proper breaths even while running. Know your limits and stop running if you get a tightening feeling in the chest. Always have your asthma inhaler with you at all times, especially when running or exercising.

According to experts, walking or running barefoot develops muscle strength in the feet, legs, and hips. Also it stretches and strengthens your calf muscles, improves your walking or running style and equilibrium. Many runners routinely finish their practice with barefoot running in the grass. But, if you have some serious medical ailments like poor circulation, diabetic neuropathy, and open crack or wound never run or walk with barefoot. For safe running with barefoot apply sunscreen to the tops and bottoms of your feet and avoid running on or near hazardous areas.

Don’t wear a headset or jewelry while running. Carry a whistle or other noisemaker. This will help you in emergency situations. If you are running alone, carry identification card or paper containing information such as your name, phone number, blood group, and medical information. Let your family members know where you will be running and taking rest. Have some money with you to make a phone call in emergency situations. Seek the advice of doctor within 24 hours if you are injured.

Hamstring muscles begin form the top i.e. the pelvis and extend up to the lower leg on the back of the human body. Injury to this muscle can vary from being a small strain to a major muscle rupture. Hamstring injury is normally caused during exercise or running motion and is evidenced by a sudden, sharp pain on the back of the thigh that stops all movement then and there. Sever pain and swelling is evident.

The hamstring injury usually results in locking your leg knee down and bending may be rendered impossible beyond 40 degrees. Make sure that the athlete or sports person has a medical ‘all-clear’ before carrying out the exercises. This exercise is meant to relieve your hamstring injury and strengthen the muscle to its past glory.

Causes: A Hamstring injury can be caused due to

• Poor flexibility

• Shortage of strength in the muscle

• Muscular imbalance

• Differences in lengths of legs OR

• Poor warm up procedures

Treatments: Hamstring injuries generally need rest. In serious cases, a rest of 2-3 weeks is advised with cold ice compression and leg elevation. After the pain and swelling caused due to the hamstring injury subsides, a stretching regimen is recommended to rebuild damaged muscle. Make sure you consult a therapist or a doctor before you embark on any exercise.

Recommended Exercise (Bicycle leg swing): Bicycle leg swing is a very good exercise to overcome a hamstring injury and strengthen the hamstring muscle. To do this:

• Stand on your left leg with the total weight on it (you could take support with your right hand by placing it against a wall or any fixed structure).

• Slowly raise your right leg from your hip to the knee, so that it becomes perpendicular to your body (90 degree lift). • Once your thigh is parallel to the ground, begin extending your knee until your leg is straight.

• Now start swinging your right leg in a slow arc downwards and to the back of your body and back again. Once this movement is coordinated slowly, it will simulate the slow stride action.

• Once you can do this at the rate of 75-80 swings per minute, do it in sets of two with 20-25 repetitions each for each leg.

• Fasten the pace with time. After you become comfortable with the exercise, try to do the exercise by restraining your ankle with rubber tubing at knee level in front of you. This will facilitate in strengthening your leg. Tighten the restraint over a period of time to build strength.

Always perform this exercise after a little warm up by jogging or cycling.

Prevention of Hamstring Injury:

To prevent a hamstring injury, one needs to take certain precautions:

Warm up: Always warm up thoroughly. Hamstring is the most important muscle that needs warm up prior to heavy exercise.

Stretching: Once you finish the exercise or work outs always remember to stretch out to prevent any possible hamstring injury.

Hurry: Never try to do too much in too little time.