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Training / Training Talk

Running Training Talk...............................

Muscular Flexibility- The Forgotten Component of Fitness
By Susan S. Paul, MS, TSF Training Program Director

 

The American College of Sports Medicine lists the five major components of fitness as aerobic fitness, muscular strength, muscular endurance, percentage of body fat, and muscular flexibility. Aerobic fitness is measured by our cardio-respiratory (heart and lungs) response during exercise, usually assessed while on a treadmill or a stationary bike. Muscular strength and endurance are assessed by the number of push-ups and sit-ups we can perform in one minute. Percent of body fat is estimated with calipers that measure the amount of subcutaneous fat on specific body sites. And, last but not least, muscular flexibility is assessed by the sit-and-reach test; sit down on the ground, extend your legs out in front of you and reach……… PAST your toes!

Most runners are fairly fit individuals and score well on all of these assessments, EXCEPT muscular flexibility. Can you reach PAST your toes? Can you even sit down on the ground and extend your legs out straight? Never mind come close to reaching your toes! Muscular flexibility is the most overlooked component of fitness.

Many athletes ignore this aspect of fitness and unbeknownst to them, muscular flexibility just might be the key to improving their performance! What if you could improve your PR without running HARDER or MORE miles? You might just be able to do exactly that by including some stretching in your fitness program.

Stretching should become part of your daily ritual, just like brushing your teeth and bathing, ESPECIALLY if you are a runner! Running uses the same muscles repeatedly- day after day, mile after mile. Repetitive use confines the joints to perform within a restricted range of motion and this tends to reduce flexibility. Running, as well as other forms of repetitive exercise, can cause micro-tearing of some of our muscle fibers. Micro-tearing is part of the muscle adaptation process to increased exercise load. By stressing our muscles gradually, we become stronger. Yet, if too much stress is applied and results in too much micro-tearing, we become injured. When this exercise load is applied in a controlled and graduated manner, we become stronger because we give our muscles time to recover and adapt to the applied stress. We can run farther and faster. Well, maybe……here’s the catch:

The muscles, tendons, fascia, and connective tissue around our joints must be encouraged to elongate on a regular basis for maintenance of normal joint range of motion!! And this means stretching….daily!!

WHEN TO STRETCH
When should I stretch, before or after I run? Stretch when your muscles are WARM! This means you should stretch AFTER your run…or at least after you have run enough to be warmed up. Do NOT use stretching AS your warm-up. The primary purpose of a warm-up is to raise the temperature within the body. Raising the body’s temperature allows muscles to lengthen and fascia to “soften”. Muscle tissues become infused with blood, oxygen, and nutrients. The best warm-up is one that simulates your intended exercise activity- at a very easy pace. For example, if you are going to run, then your warm-up would be very easy jogging or walking until you feel your body temperature increase. This raise in temperature is indicated by breaking a sweat. Once you are warmed up and sweating, you can stretch OR you can do your run and stretch afterwards.

Stretching improves circulation; therefore, by stretching AFTER a run you will immediately begin promoting the recovery process. Post-run stretching helps remove metabolic waste by-products, reduces muscle soreness, and decreases muscle cramping and post-run stiffness.

An alternative stretching time can be at the end of the day. Take a warm shower or bath to warm up your body temperature and then lie on the floor and stretch while you watch TV or listen to music.

HOW TO STRETCH
Static Stretching is the most widely known type of stretching. Static stretching involves easing into a stretch until mild discomfort is felt and then held there for 10-30 seconds. Remember to breathe deeply and stay relaxed. Do NOT bounce while this movement is being held. Bouncing or prolonged force can cause tight tissue to contract, increasing the possibility of muscle soreness or tearing.

Active Isolated Stretching (AIS) is another stretching technique that purports to minimize the risk of injury while improving range of motion. AIS moves joints and muscles through their range of motion until resistance is felt (ie., pain!) and then held for only 1 ½ to 2 seconds. The movement is returned to its starting position and then repeated 6-8 times. By shortening the length of time the stretch is held, the possibility of triggering the stretch reflex is minimized; therefore minimizing the risk of injury.

The Stretch Reflex is a regulatory mechanism of the nervous system located in the muscle spindle itself. It is designed to protect muscles and tendons from over-stretching and injury. The stretch reflex exerts force against the desired movement to protect the muscle. By stretching very slowly and using a low force, runners can avoid triggering this response or at least minimize the response. Shortening the length of time a stretch is held (2 seconds as opposed to 30 seconds) helps avoid this response as well.

THE TOP FIVE REASONS TO STRETCH

1. Stretching maintains and improves your range of motion. Adequate range of motion promotes efficient body mechanics and enhances overall performance.

2. Reduce your risk of injury. A flexible and efficient muscle is less susceptible to injury than a tight or constricted muscle.

3. Reduce post-exercise aches and pains and recovery time by promoting circulation. Circulation transports nutrients to muscles and joints and also carries away muscle metabolic waste products.

4.Improves posture. Stretching the muscles of the lower back, shoulders and chest will improve your posture and therefore help improve your biomechanics.

5. Reduce stress. Flexible muscles hold less tension and help promote relaxation.

MUSCLES TO TARGET

1. Calf muscles- The gastrocnemius and soleus muscles are located in the back of your lower leg and do lots of work when we walk and run. Stretching these muscles should help relieve muscle cramping!

2. Quadriceps- The muscles on the front of your thigh are a group of 4 individual muscles known as the quadriceps. They are responsible for hip flexion and knee extension, so every time you pick up your leg to take a step these muscles are involved.

3. Hip Flexors- There are two muscles, the iliacus and the psoas, that come together to form the hip flexors. They run from your lower back to the inside of your thigh and are located just inside your hip bone. They contract each time you flex your thigh. When they become tight, they can contribute to low back pain.

4. Hamstrings- The muscles on the back of your thigh are a group of 3 muscles known as the hamstrings. They are responsible for hip extension and knee flexion, a large part of the running motion.

5. Lower back- The muscles of your lower back, located at the top of the pelvis, are the erector spinae and the quadratus lumborum. These muscles work to maintain our posture and stabilize the pelvis while we run. They tend to become very tight with mileage and speed.

For more information on Active Isolated Stretching, check out Aaron Mattes’ book titled Active Isolated Stretching. For more information on Static Stretching, look for Bob and Jean Anderson’s book titled Stretching.

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