Stretch quandary grows

As Bolder Boulder nears, contradictory theories raise doubts for current generation of athletes

By Angie Mudd, Special to the Rocky

Monday, April 7, 2008

Ellen Jaskol / The Rocky

Carla Sanchez demonstrates an iliotibial band stretch.

Ellen Jaskol / The Rocky

Calf stretch, part one

Ellen Jaskol / The Rocky

Calf stretch, part two

Ellen Jaskol / The Rocky

Lower back stretch

Ellen Jaskol / The Rocky

Hamstring stretch

Ellen Jaskol / The Rocky

Glute stretch

To stretch or not to stretch, that is the question.

Along with - should I stretch before I run? Should I stretch after I run? Should I stretch for five minutes? Should I stretch for 30 minutes? What should I do before my big race?

The studies about stretching have changed a lot over the years. Current theories continue to contradict past beliefs, leaving today's generation of elite and recreational athletes doing either too much or too little in preparation for big events like the 30th annual Bolder Boulder on May 26.

"Like everything else, stretching is different for everybody," said Carla Sanchez, a certified strength and conditioning specialist who owns the Performance Ready personal training company. "What I have found is that people either overstretch or they don't stretch at all.

"But what people need to know is not only how to stretch, but they need to understand why they are stretching."

Both Sanchez and former world-class runner Mark Plaatjes - owner of In Motion Rehabilitation physical therapy practice in Boulder and one of the founders of The Boulder Running Company - agree the main reason people should stretch is to avoid injury.

Without injury, muscles continue to gain strength and flexibility, which will only enhance performance.

"The longer you run, the tighter you get, and the older you get, the tighter you get," said Plaatjes, who recommends stretching after doing a brief warm-up, like walking or running for 5 to 10 minutes. "So to avoid injury, you need to loosen up those muscles that are tight. And the best way to loosen those muscles up is with a good warm-up; get the heart rate up, and then do some stretching because it will give you a much better range of movement."

Certain stretches and the amount of stretching time depend on a person's health and fitness level, so both Sanchez and Plaatjes recommend seeing a physical therapist or a personal trainer who has had experience working with runners to do an assessment for what is the best stretching routine for each person.

Sanchez recommends stretching a little bit every day to increase flexibility, especially for people who have had injuries or have experienced tight muscles.

Before a race like the Bolder Boulder, Plaatjes said, the main area of focus should be the quadriceps, to keep legs fresh on the 6.2-mile paved course. Stretches shouldn't be too hard right before a race - stop before you feel any strain, and hold the stretch for about 20 seconds.

But Sanchez says it is important not to overstretch - especially before a big event - because it can create a whole new set of problems.

"People have the idea that if they have a pulled hamstring, they need to spend extra time stretching it, but what they don't realize is that it's already been stretched too much," Sanchez said. "That's when stretching can actually limit your performance. . . . You don't want to overstretch a pulled muscle."

Carla Sanchez demonstrates five key stretches for runners

Iliotibial band stretch

Facing a wall or holding onto a chair for support, bend forward at the waist, bend the left knee and keep the right leg straight. Slide the straight right leg behind the left leg and lean toward the right side, until you feel the stretch on the outside of the leg. Hold for 20 seconds and switch sides.

Lower back stretch

Lie on your back, and bend your knees. Hug knees and pull them up to chest. Hold for 10 seconds and repeat three times.

Calf stretch

Facing a wall (two-part stretch) -

* Lean against the wall and bend your knees. Put one leg back, keeping leg straight and with the heel on the ground. Bend forward until you feel stretch, and hold for 20 seconds and switch sides.

* In the same position, keep back straight and bend legs with one leg positioned slightly ahead of the other. While leaning forward, keep both feet flat and try to push your heels toward the ground. Hold for 20 seconds and switch sides.

Glute stretch

Lying down, cross your legs as if you were in a chair. Grab the leg below with both hands and pull toward chest until you feel stretch and hold for 20 seconds and switch sides.

Hamstring stretch

(Stretch is to be done lightly, especially on the day of the race.) Lying down, support the thigh behind the bent knee with your hand or towel and slightly pull toward chest. Straighten the knee until a stretch is felt in the hamstring. Do lightly for 20 seconds and switch sides.

Sanchez on stretching

* Stretch every day, not just before workouts or races.

* Warm up for at least five minutes before you stretch.

* Stretch to feel tension, not pain.

* Breathe through the stretch.

* Form is more important than flexibility.

* Try to hold a stretch for 20 seconds.

* Stay hydrated.

Hydrating yourself

* Before the race: Hydrating yourself the morning of the race is important. But it's just as important to hydrate yourself the week leading up to your event. Hydrating yourself will help prevent you from cramping and getting side stitches during the race.

* On the day of your race: Drink 6 ounces of water every half-hour, starting from the time you wake up and stopping an hour before the start of your wave. In that final hour, just take light sips of water to prevent your mouth from getting dry.

Before the start of your wave . . .

* 40 minutes before start: Get in line for bathrooms.

* 35 minutes before start: Jog easy for about 5-10 minutes to loosen up.

* 25 minutes before start: Do some stretching, focusing on quadriceps and calves. Lightly stretch the hamstrings.

* 20 minutes before start: Get in line for the bathrooms again, and keep moving while you're in line (like shaking out your legs).

* 10 minutes before start: Get to your wave. Keep moving - walk around or run in place. Stretching your arms and back may help you breathe a little easier during the race.

* 5 minutes before start: Do three faster- than-race-pace strides of 10-20 seconds.

* 1 minute before start: Do 5 straight-up jumps.

• April 18, 2008

  11:18 a.m.

  Suggest removal

  SlowWalker writes:

  Excellent photos -- I especially like the ability to click on them, and get a bigger picture.
  And thanks for the text accompanying the photos!