Getting the Most Out Of Your Stretching

The best way to prepare for vigorous running such as high intensity intervals or plyometrics is to warm-up with 10-15 minutes of easy running.  Then do 6-10 dynamic stretching exercises.  A static stretch will actually reduce the amount of force a muscle can generate.  Be sure to move the muscles through a range of motion to properly prepare for the activity.  The warm-up increases blood flow and warms the muscles so they can move more easily and efficiently.  A good warm-up has been shown to decrease injury rate. 

A good warm down includes a minimum of 10-15 minutes of easy running and static stretching – slow sustained stretching.  Yoga, Pilates and foam rolling are all excellent post running activities.