How Often & How Do You Stretch

[mrrun]

I simply do it at least one hour daily. As in every day. I used to be hopeless, my knees made noises, my hips were stiff, my lower back hurt, my shoulder blades used to hurt as if there were real blades in their places. A pathetic walking mannequin.

I started stretching some years ago, but I started getting serious about it in March 2020. I do martial arts and my hips would hurt each time I'd try a high kick or do a sharp turn from the hips. My knees objected after every longer run.

Then, 15 months ago, I stopped sitting on the sofa when watching whatever I watch on TV in the evening and I've been on the floor ever since. If the feature is 2 hours long, I'll stretch for two hours, like a chewing gum. It took me 10 months to do the stuff on the photo. The resulting benefits coming from relaxed hip flexors mean that my lower back does what it couldn't do in 1985, let alone since. I don't turn my torso left/right when running, I go straight. My martial arts stance is straight on, I move with more ease, I go faster. The key is to find out what dynamic and static stretches work best for your body and then work on it diligently. I don't sit on a chair for more than 30 minutes in one go, I'll stand up and stretch for a few minutes. Is that a tad obsessive? Yep. But it's also beneficial. I pick up stuff from the floor without bending my knees. And my knees appreciate it lots.

People often get discouraged in the beginning because stretching exercises are uncomfortable and are bordering on painful and if people don't see any results in weeks, they quit. I ploughed on for 10 months just to get this right (spine up straight, one foot close to the bum, another foot near the opposite knee, both knees on the ground). Once you achieve that, you simply know that other stuff is up for grabs if you are really keen to achieve it.

(btw, where have the people in that photo gone? You can only see some lady's legs further down, a sunbathing aficionado. Those who know me know really well that I love hot weather and this shot was taken by my sun worshiping wife at 2pm on Sunday, after the run, with temperatures being close to 28C. Livin' it, lovin' it!)

In my blogs about stretching and strength & cross training, I go about it for a bit longer. Check it out if you grab a moment.

runmrrun.com/strength-and-c...

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[backintime 10 Miles]

Great post, I'll definitely check out your blogs

I have the advantage (until just recently) of being naturally flexible, (and martial arts made it even better) but I think I over compensated recently for my right leg fractured tibia / meniscus tear and I now have a stiff lower back on one side only, which I'm gradually stretching out. I can still put my hands flat on the floor with my legs straight, but some movements with my left leg are very painful now. slowly slowly it's getting better, it's definitely worth putting the time in.

[mrrun Ultramarathon in reply to backintime]

Definitely. But I always say, don't copy the next guy. My Sifu's flexibility is abnormal, the positions he gets into are something else. The key is to go slow and within your own ability, respecting the body shape, general fitness - and genes. Any advantage in flexibility is better than none and it will benefit the entire range of movements and the overall quality of life. Unfortunately, injuries may gate-crash the party sometimes but that bridge can also be crossed. 😉

[cheekychipmunks Half Marathon]

I took up yoga 3.5 years ago at age 54 and do a session most days. I don’t do any runner specific stretches before or after I run (unless I pick a yoga for runners video), and I’ve found myself become 100% more flexible, plus I’m not prone to injury or running based aches and pains either. I’m convinced it helps.

Before I began yoga and running (in the same year), I rode and worked with horses, plus I was a woman of “that” age, and therefore very creaky. I feel younger now than I did then. 😀

[mrrun Ultramarathon]

I discovered the full benefits of stretching when it comes to long runs. I don't feel any strain for anything 5-10K related regardless of my tempo but I still stretch in the evening, sometimes after the run. Long runs create more tension and the body needs more flexibility in order to recover. Even more so at 57.

However, it's good to stretch especially when starting out, when all engine parts are creaky. That's how we enable our bodies to go further and develop better. Those few minutes of stretching can be the best time invested in the long term.

[cheekychipmunks Half Marathon in reply to mrrun]

I know you’re right of course. I’m not a quick runner, but I can run long distances (up to HM) with no problem. I do make sure I walk to warm up and cool down. But yes, I need to be mindful!

[Hidden]

What a brilliant post, invaluable info mrrun

us all👍 good stuff mrrun

[mrrun Ultramarathon]

Many thanks! When it comes to trial and error, I'm your guy. Everything is proof tested on me, by myself, over the years. Still lots to learn. I'll probably end up training to become a Yogi later in life. Not sure about the beard though, might need to compromise on the appearance front.

[Irishprincess Administrator Half Marathon]

I’m a stretcher. I did ballet as a child and I honestly think that reinforced the habit. If I don’t stretch then I feel stiff and niggly. I do some every day whether I’m running or not but a longer session after gardening and long runs. Pilates also keeps me on my toes and my teacher has given me some specific stretches just for my weak areas 🙂

I had a sports massage on Saturday, the first in a long time and it was a new lady and she said that she knew as soon as she touched my muscles that I stretched and foam rolled and that the muscles were soft and springy and not hard or “knobbly” (her words 🙂) so I was pretty chuffed that she noticed.

I’ve read that opinion is split on the benefit of stretching and some “experts” suggest there’s no gain but the way I look at it is that every single physio I’ve ever seen (and there’s been a few 🙄) have always recommended stretching and any elite athlete I see seem to stretch so if it’s good enough for them its good enough for me!

I have also read that you can over-stretch - must do more research on that…

[mrrun Ultramarathon in reply to Irishprincess]

Yes, we tend to get cocky and dizzy with success at times, forgetting our humble limits. One stretch too long and 'snap' goes the ligament. As with anything, stretching should be sensible and we need to be mindful of our limits. My martial arts teacher goes into uncharted waters compared to my level of stretching. If I attempted some of his positions I would explode like a porcelain figurine shot by an air rifle (no idea where this comes from, but hopefully you get my point).

[Irishprincess Administrator Half Marathon in reply to mrrun]

Haha 😱 yes that’s a very clear image there!