I've never been a huge stretcher, but mostly because I was lazy and felt guilty about it. I guess I can stop feeling so bad now though since I know there's science to back me up!
Do you know if there's more evidence of yoga being helpful as opposed to static stretching? Or is the research about the same?
I like the idea of incorporating more short, dynamic stretches before running (and other sports). I grew up with the stretching circle before X Country practice, so that is what I defaulted to when I got back to running (but it is very boring). Once I heard that stretching before running doesn't matter, I dropped it (but kept it, oddly for other sports like rock climbing and basketball - I think because those two sports, in my mind, use more of my body in differentiated movements/actions). Anyway, the one thing I like is to kind of power walk for a stretch before and after a run. It is a little more than just a walk and gets my legs used to striding. We live in the middle of the street, so I can power walk to one end and start, then power walk from other end when I finish.
Ritual is so important for connectivity between body and being, self and others, people and place, place and planet. And the best rituals, in any culture, are elegant in their simplicity. So I like this tribute to the simple ritual of (not so elegant!) stretching, especially in a society lacking in ritual. I used to stretch religiously, after breaking my back 25 years ago if I did not stretch I endured pain all day. About half a decade ago, I just stopped, and I am not sure why. Just learned to live with the hum of pain and accept it as the price we pay for outliving how long we evolved to live.
True, I did not suffer injury as a result, but I think I suffered in another way--motivation to run declined. I wonder if that is because, without the stretch ritual, the move from couch-to-run is too abrupt for my sometimes-low level of emotional motivation. Maybe couch-to-stretch-to-run is more appealing. Transitions help in most things, so I might need to return to stretching as the transition from 2020 bummed out laying around to getting out on the trail again. As you say, "those deep breaths in conjunction with moving my body help release the tension in my body, and ultimately, helps ease the feelings of anxiety in my mind"...I think they also release my anxiety about my need to release anxiety :)
I will demonstrate when we're able to come visit. Essentially, plant your right foot keeping the leg straight while tilting your body forward on a flat plane and kicking your opposite leg back behind you. It looks a bit like an oil driller going in and out of the ground. Or it looks hilarious because it requires a ton of balance.
I've stretched my calves on the edge of a step before every run since 1994. Fortunately, I've never had any calf problems beyond routine spasms (I'm not counting that first time up Heartbreak Hill in my first Boston in 1996 ... extraordinary circumstances). Otherwise, I stretch my hip flexors with something I learned (no joke) from Pat Burrell. Pat, apparently, took care of his hips.
I have been lucky. I'm very inflexible, but I have not had any major running injuries in three decades aside from a hamstring issue that put me on the shelf for three weeks. Meanwhile, in the name of preservation, I started doing yoga this year, and it has made a difference. Post (or pre) run yoga and some compression has helped kept me out there doing the same stuff that I have done for the last 25 years. Only much slower (of course).
Also, when I was much more competitive, I got weekly A.R.T. treatments, which is a combination of chiropractic, massage, and stretching. It was quite helpful. I'd love to get back into the A.R.T. and sometimes it's even covered with insurance. But, that's a big commitment. Yoga seems to do the trick these days.
Since the start of the pandemic i've been sitting around a lot more and walking less, and started having some foot issues and other nagging injuries. My PT said the lack of activity was making a lot of people feel tight/injury prone, and has me stretching my calves two or three times a day (just against a wall and then in downward dog) - it's worked wonders. Static stretching as a whole has never seemed all that helpful, but for very targeted muscles, I can see the value
Like you, other than a few dynamic moves, I don't stretch before my workout. I consider the first moves in the workout, whether lifting or aerobic to be my warmup. As such my workouts are a little longer due to the slower starting pace, but I never had a problem. I am religious however about my post workout stretching. It takes 10-15 minutes and also incorporates yoga moves. It has served me well over 40 years of doing so (yes, I am the old man) as to flexibility and movement and is a great cool down. I have seen changes in what I can or cannot do as my body ages: no more twists involving the low back and keep every movement in a parallel line if the stretch involves the spine. I also steal various moves from dance warmups and PT recommendations. Birddogs and cat stretches, as well as Superman/Bananas, planks, side planks etc. keep me aligned and core strong. Don't neglect the core.
I do 5-10 moon of stretching before running. Mostly to get my calves, ankles and hips ready because I have very little flexibility. I also throw in a few arm and shoulder stretches just to get that part of my body warm. I do a cool down walk for at least 10 minutes after the run and do arm and shoulder rotations, knee raises, etc. during it.
I have always lacked flexibility and my attempts to improve have been half-hearted at best. However, since taking up running with new enthusiasm several months ago I found that a series of (probably age and weight-related) issues has made certain kinds of stretching super important. My sore left achilles was the first thing and also the thing that has lasted longest. I treat this by starting slow at the beginning of runs and performing a combo of heel-walks and tip-toe walks after the walk. My second, and most major issue came when my hip completely fell apart two months ago. The pain was so bad I was convinced I had an impingement that would require surgery or worse and simply never get better. The orthopedist quickly refuted my amateur diagnosis and determined that the issue was hip-flexor strain. He told me to lay off for two weeks and prescribed two weeks of meloxicam. Since that scare, stretching my hips has been the end-all be-all of my post-running routine. I've cobbled together a hodge-podge of stretches and other movements that help me flex the flexor and release my hips somewhat. It is an ongoing battle, but it is rewarding to behave proactively and not reactively.
The hips, they do not lie. Mine are out of alignment just enough to make things uncomfortable at times. Agree on being proactive. Here's to your health.
I've been stretching consistently for years. I too am very inflexible - can barely touch my shins when bending over. Started off just doing the static stretches after my runs but the dynamic stretches are also a key part of my pre-run routine. I agree that the dynamic stretching is a quick and easy way to just get your muscles activated before setting out on a run. This is especially helpful when running first thing in the morning. Do I have proof that it helps me? Not at all. But mentally, it's a part of the routine and us runners love our routines, don't we? My post-run static stretching ALWAYS starts by rolling out every one of leg muscles with my foam roller. That thing has been with me longer than my wife. I started using it for tight IT bands years ago. It feels great to knead my muscles as I wind down from my run. I've had really good luck staying injury-free over the years (knocks on woods) and I can't help but thing that the foam roller has something to do with it - along with stretches from yoga. I hadn't even thought of the breathing aspect of the post-run stretch until you brought it up, but it really is a nice way to relax and put a bow on the workout.
I, too, am in a committed relationship with my foam roller. One thing I didn't mention in the post-run stretch leads to my meditation session. (I'll get into that.) It just puts me in a happier place.
I’ve suffered from plantar fasciitis and I think stretching can be really important, especially before a harder run. I’ve found when I don’t stretch those calves and tendons in my feet, I’m more likely to have flare up for a few days after a run. Especially as I’ve gotten older!
Oh man, I've had plantar and it sucks. I do a thing in yoga that I swiped for my stretching routine where I sit back on my heels and stretch the soles of my feet. It's a burner, but I've found it to be helpful.
I've never been a huge stretcher, but mostly because I was lazy and felt guilty about it. I guess I can stop feeling so bad now though since I know there's science to back me up!
Do you know if there's more evidence of yoga being helpful as opposed to static stretching? Or is the research about the same?
I don't know the research on that, to be honest. I'm going to write more about yoga in the future and will get into that.
I like the idea of incorporating more short, dynamic stretches before running (and other sports). I grew up with the stretching circle before X Country practice, so that is what I defaulted to when I got back to running (but it is very boring). Once I heard that stretching before running doesn't matter, I dropped it (but kept it, oddly for other sports like rock climbing and basketball - I think because those two sports, in my mind, use more of my body in differentiated movements/actions). Anyway, the one thing I like is to kind of power walk for a stretch before and after a run. It is a little more than just a walk and gets my legs used to striding. We live in the middle of the street, so I can power walk to one end and start, then power walk from other end when I finish.
Oh god, the stretching circle. I remember it well. Love the power walk. Good call.
Ritual is so important for connectivity between body and being, self and others, people and place, place and planet. And the best rituals, in any culture, are elegant in their simplicity. So I like this tribute to the simple ritual of (not so elegant!) stretching, especially in a society lacking in ritual. I used to stretch religiously, after breaking my back 25 years ago if I did not stretch I endured pain all day. About half a decade ago, I just stopped, and I am not sure why. Just learned to live with the hum of pain and accept it as the price we pay for outliving how long we evolved to live.
True, I did not suffer injury as a result, but I think I suffered in another way--motivation to run declined. I wonder if that is because, without the stretch ritual, the move from couch-to-run is too abrupt for my sometimes-low level of emotional motivation. Maybe couch-to-stretch-to-run is more appealing. Transitions help in most things, so I might need to return to stretching as the transition from 2020 bummed out laying around to getting out on the trail again. As you say, "those deep breaths in conjunction with moving my body help release the tension in my body, and ultimately, helps ease the feelings of anxiety in my mind"...I think they also release my anxiety about my need to release anxiety :)
When this is over, we are going on a walkabout
What is an oil driller stretch?
I will demonstrate when we're able to come visit. Essentially, plant your right foot keeping the leg straight while tilting your body forward on a flat plane and kicking your opposite leg back behind you. It looks a bit like an oil driller going in and out of the ground. Or it looks hilarious because it requires a ton of balance.
I've stretched my calves on the edge of a step before every run since 1994. Fortunately, I've never had any calf problems beyond routine spasms (I'm not counting that first time up Heartbreak Hill in my first Boston in 1996 ... extraordinary circumstances). Otherwise, I stretch my hip flexors with something I learned (no joke) from Pat Burrell. Pat, apparently, took care of his hips.
I have been lucky. I'm very inflexible, but I have not had any major running injuries in three decades aside from a hamstring issue that put me on the shelf for three weeks. Meanwhile, in the name of preservation, I started doing yoga this year, and it has made a difference. Post (or pre) run yoga and some compression has helped kept me out there doing the same stuff that I have done for the last 25 years. Only much slower (of course).
Also, when I was much more competitive, I got weekly A.R.T. treatments, which is a combination of chiropractic, massage, and stretching. It was quite helpful. I'd love to get back into the A.R.T. and sometimes it's even covered with insurance. But, that's a big commitment. Yoga seems to do the trick these days.
You can't beat stretching advice from Pat the Bat. The non family member I miss most during the pandemic is my massage therapist.
Never stretch, never will.
Kidding.
Sort of. 😬
Is that a haiku?
Since the start of the pandemic i've been sitting around a lot more and walking less, and started having some foot issues and other nagging injuries. My PT said the lack of activity was making a lot of people feel tight/injury prone, and has me stretching my calves two or three times a day (just against a wall and then in downward dog) - it's worked wonders. Static stretching as a whole has never seemed all that helpful, but for very targeted muscles, I can see the value
Glad to hear it's working for you. I do a lot of down dogs
Like you, other than a few dynamic moves, I don't stretch before my workout. I consider the first moves in the workout, whether lifting or aerobic to be my warmup. As such my workouts are a little longer due to the slower starting pace, but I never had a problem. I am religious however about my post workout stretching. It takes 10-15 minutes and also incorporates yoga moves. It has served me well over 40 years of doing so (yes, I am the old man) as to flexibility and movement and is a great cool down. I have seen changes in what I can or cannot do as my body ages: no more twists involving the low back and keep every movement in a parallel line if the stretch involves the spine. I also steal various moves from dance warmups and PT recommendations. Birddogs and cat stretches, as well as Superman/Bananas, planks, side planks etc. keep me aligned and core strong. Don't neglect the core.
That's awesome. I'm putting "Don't neglect the core" on a t-shirt
I do 5-10 moon of stretching before running. Mostly to get my calves, ankles and hips ready because I have very little flexibility. I also throw in a few arm and shoulder stretches just to get that part of my body warm. I do a cool down walk for at least 10 minutes after the run and do arm and shoulder rotations, knee raises, etc. during it.
I've been doing a bit more with my shoulders too. Always so tense, partly from typing and partly because that's where the tension hangs out.
I have always lacked flexibility and my attempts to improve have been half-hearted at best. However, since taking up running with new enthusiasm several months ago I found that a series of (probably age and weight-related) issues has made certain kinds of stretching super important. My sore left achilles was the first thing and also the thing that has lasted longest. I treat this by starting slow at the beginning of runs and performing a combo of heel-walks and tip-toe walks after the walk. My second, and most major issue came when my hip completely fell apart two months ago. The pain was so bad I was convinced I had an impingement that would require surgery or worse and simply never get better. The orthopedist quickly refuted my amateur diagnosis and determined that the issue was hip-flexor strain. He told me to lay off for two weeks and prescribed two weeks of meloxicam. Since that scare, stretching my hips has been the end-all be-all of my post-running routine. I've cobbled together a hodge-podge of stretches and other movements that help me flex the flexor and release my hips somewhat. It is an ongoing battle, but it is rewarding to behave proactively and not reactively.
The hips, they do not lie. Mine are out of alignment just enough to make things uncomfortable at times. Agree on being proactive. Here's to your health.
I've been stretching consistently for years. I too am very inflexible - can barely touch my shins when bending over. Started off just doing the static stretches after my runs but the dynamic stretches are also a key part of my pre-run routine. I agree that the dynamic stretching is a quick and easy way to just get your muscles activated before setting out on a run. This is especially helpful when running first thing in the morning. Do I have proof that it helps me? Not at all. But mentally, it's a part of the routine and us runners love our routines, don't we? My post-run static stretching ALWAYS starts by rolling out every one of leg muscles with my foam roller. That thing has been with me longer than my wife. I started using it for tight IT bands years ago. It feels great to knead my muscles as I wind down from my run. I've had really good luck staying injury-free over the years (knocks on woods) and I can't help but thing that the foam roller has something to do with it - along with stretches from yoga. I hadn't even thought of the breathing aspect of the post-run stretch until you brought it up, but it really is a nice way to relax and put a bow on the workout.
I, too, am in a committed relationship with my foam roller. One thing I didn't mention in the post-run stretch leads to my meditation session. (I'll get into that.) It just puts me in a happier place.
I’ve suffered from plantar fasciitis and I think stretching can be really important, especially before a harder run. I’ve found when I don’t stretch those calves and tendons in my feet, I’m more likely to have flare up for a few days after a run. Especially as I’ve gotten older!
Oh man, I've had plantar and it sucks. I do a thing in yoga that I swiped for my stretching routine where I sit back on my heels and stretch the soles of my feet. It's a burner, but I've found it to be helpful.