This activity is vital to recovery and decreasing your risk of injury, says Jeff Brannigan, MS, program director at Stretch*d, a stretch therapy studio in New York City, who’s worked with Olympic athletes. “What holds people back from stretching is that it seems like a big-time commitment,” he says. “But really, if you can carve five to 10 minutes out of your daily routine, you can accomplish a lot.”
The key to creating a consistent stretching routine is knowing what type of stretches to do (and when) to maximize the benefits. Plus, it’s helpful to understand why stretching is so beneficial and to learn a few basic moves to add to your schedule. Here, all you need for a solid stretch.
Why should you stretch?
At the base level, stretching can help improve flexibility (achieving a muscle or joint’s end range of motion) and mobility (maintaining control through that range of motion). And when you improve these areas of fitness, you see physical payoffs in better performance and recovery. “If you’re too tight, your body’s not going to be able to move properly, so you’re going to be more prone to injury and pain,” Brannigan says.
A review published in Frontiers in Physiology in 2021 supports the idea that a single, short bout of stretching can improve run performance, based on parameters like time to exhaustion, total running distance, and VO2 max. It also showed that less flexible runners gain the biggest benefits. What’s more, a review published in 2016 indicates an association between stretching and a more than 50 percent risk reduction in acute muscle-related injuries.
Diese Geschichte stammt aus der Issue 02, 2022-Ausgabe von Runner's World.
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Diese Geschichte stammt aus der Issue 02, 2022-Ausgabe von Runner's World.
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TO RUN 26.2 IS TO FEEL ALIVE
THE SUN IS rising from the east, and the waves of the Pacific crash below to the west.
LEAVE IT UP TO A PIECE OF PAPER TO TEACH YOU TO RUN EASY
BEFORE I FELL for running, I thought the hardest thing about the sport was the fast stuff: the speedwork, the sprints, and the intervals.
FIND YOUR RUNNING COMMUNITY, ONLINE OR IN PERSON
I SIGNED UP for my first marathon while sobbing in the back of a rideshare, on my way to the airport to fly to my uncle's funeral.
AT THE FERTILITY CLINIC, MY PAST CAUGHT UP WITH ME
I SAT IN the fertility doctor's office white walls, bare wooden desk, opaque window-alone.
A RUNNER'S GUIDE to sleep
Nike rocked the running world in 2018 when it released the Vaporfly 4%, claiming that the shoe could boost a runner's efficiency by that amount.
Twenty-One Years Ago, He Incarcerated Was for Life. Last Year, He Ran the NYC Marathon a Radically Changed Man.
Rahsaan Thomas rounded a corner.
CAN YOUR GARMIN WATCH REPLACE A COACH?
Artificial Intelligence continues to rapidly creep into seemingly every facet of our daily lives. While no amount of computer learning will ever be able to do the actual running for you, there are aspects, like coaching, where AI could have a meaningful impact. In every debate about Al, the conversation almost always includes this question: Is it better than what humans can accomplish? In the case of running, would Coach AI be better than, say, Ed Eyestone, a two-time Olympian and coach of Conner Mantz and Clayton Young, the top two men at the U.S. Olympic Marathon Trials in February?
HOW TO (NOT) COMPETE WITH YOUR SIGNIFICANT OTHER
Our first race together was a 5K Color Run. I'm not sure why we signed up, because neither of us was a runner, but in May 2016, my boyfriend of three years, Jonathan, and I showed up to run around the parking lot at Citi Field. It was fun, but I didn't think it would amount to anything.
THIS KITCHEN GADGET IS AN UNHERALDED TRAINING TOOL
Not only would the rice cooker help me meal-prep and pile on the carbs, but it was a badge of honor, a commitment to serious training.
REASONS TO RACE BEYOND CHASING A TIME GOAL
It's the determination, joy, and pride I see shine on everyone-a unique light that seems to illuminate most when running races-that brings more meaning to the miles.