BASIC STRETCHING TIPS FOR MARATHON RUNNERS

By Hans Overturf

INTRODUCTION Hans Overturf graduated summa cum laude from

Humboldt State University with a bachelor's degree in economics. Outside of his work as an investor and owner at the financial services firm OFS in Tiburon, California, Hans Overturf spends his time training for marathons.

Marathon runners can follow several basic principles of stretching to curb the chances of injury. Arguably the most important piece of advice runners should follow is to only stretch out warm muscles. With this provision in mind, many runners prefer to stretch after a workout, when the muscles are loose and pliable.

BASIC STRETCHING TIPS Other runners engage in a light warm up prior to their full

run and perform their stretches in between. However, studies have suggested this method may undo the efforts of the warm up and pose potential injury risks.

Runners also must make sure to perform and hold each stretch correctly. In most cases, a stretch should be held for 15 to 30 seconds. If possible, runners should stretch opposite sides of the body in succession, such as stretching the right hamstring followed by the left hamstring. Individuals should emphasize calm, deep breathing while holding stretches, though it is not unusual for an effective stretch to cause some discomfort.