Flexibility and running?

Question

Ok,so i hear being flexible helps you run. is that right? also what can i do to become more flexible? please don't just say "stretch" .. maybe give some examples and how to do them

Answer 1

Current exercise research is showing that just "stretching" can lead to serious injury.  Basically, we were all taught to stretch before we ran, which was usually a jerky motion that pulled the muscle in a funny way, causing the runner to be more prone to injury during the run. Nice huh? This doesn't mean stretching is bad, just that you have to be careful about what you are doing.

What you should be doing though is warming up your muscles and that is done differently based on the sport.  When I ran HS track, we would run a half mile as a team, then do some stretches, usually the basic calf and quad stretches, then move into plyometrics.  

Now as a half and full marathon runner, I stretch after my runs, not before or during.

I find that yoga does help my overall health and some poses are specifically recommended for runners like the three warrior poses, and the triangle pose.  (Others are great too, but start there). Just look up "Yoga warrior pose" and "yoga triangle pose" for abundant explanations and pictures better than I can provide here.

So basically, it is not so much, "stretch" but rather, stretch carefully, not jerking, and not immediately before running.  

Answer 2

Stretch all your muscles for at least 30 seconds twice a day. Each time push them until you really fell the stretch.

Answer 3

where do you want to become more flexible?

if upper body:

-stretch arm across chest and hold it with other arm for twenty seconds on both sides.

-bend elbow so that the hand reaches the opposite shoulder blade.

if lower body:

-extend arms slowly rolling your back so your hands reach your toes. (keep in mind legs have to be together and straight standing up)

-you could also reach your arms in pike position to stretch your hamstrings and then pull your feet in to a "butterfly" and lean forward.

those are just a few things i do.