Comrades 2006 training programme

How to stretch correctly

Welcome once again to my monthly Comrades training programme, where we look this month at the training for February 2006.  I would also once again like to highlight the importance of adequate stretching to prevent injury and discuss how to stretch correctly.

First, the training.

February's training is centered around preparing for your Comrades qualifying marathon.  For those in Gauteng, an ideal qualifying race is the Vaal marathon, run this year on the 5th of March.

Coming off a base of just under 50 km per week during January, the weekly mileage for February now climbs to around 55 - 60 km per week. In the Gauteng region, the Sunday runs on offer in February are exactly the same as those offered last year.  There are three half marathons, (The Johnson Crane marathon and half marathon on the 5th, the Pick n Pay marathon and half from Seheti School on the 19th and the Priates half marathon on the 26th), as well as the Springs Striders Kellogg's 32 km on the 12th.  If possible, you should try to complete at least two of these half marathons, as well as the 32 km Striders.

There are also two Nite races in February for those who enjoy running in the early evening/night. These are: Friday, 10th Sportsmans/Nike Valentine 10km Night Race at 19:00 and the Alberton Nite Race 15/10km at 19:00 on Wednesday 22nd.

For those not running the nite races, the basic weekly pattern is to run a 10 km training run on Tuesdays and Thursdays, an 8 km run on a Wednesday, a short run of 5 km on a Saturday, and the long training run or race on the Sunday.  Should the Sunday run be a particularly long run, the Saturday is a well earned rest day.  Mondays and Fridays are always rest days. (Phew!)

Goals for February 2006:

    1. To maintain a steady 55 - 60 km per week
    2. To comfortably finish your first 32 km race
    3. To mentally prepare yourself for your marathon qualifier next month
 

The complete list of races for February 2006 for the Central Gauteng area is as follows:

Date                     Race Name                                                 Time
Sunday, 5th           Johnson Crane 42/21km                                06:00
Sunday, 5th           Mahatma Gandhi Rememberance Run/Walk  08:00
Friday, 10th          Sportsmans/Nike Valentine Nite race             19:00
Sunday, 12th         Kelloggs Springs Striders 32km                     06:00
Sunday, 19th         Pick `n Pay 42/21km                                     06:00
Wednesday, 22nd Alberton 15/10km Nite                                  19:00
Friday, 24th          Paul Selby/Fit 2000 12/24 Hour Circuit          17:30
Sunday, 26th        Pirates 21km                                                  07:00
Sunday, 26th        Pick `n Pay Junior 10km                                 08:00

How to stretch correctly:

There are certain risks involved in running which need to be addressed in order to prevent injury.  One of those risks is having tight muscles and joints. Running long distances causes the muscles involved in running to become inflexible and short. Doing regular stretching exercises counteracts these effects and reduces the risk of injury. Running also produces relative muscle imbalances, thus requiring certain strengthening exercises to restore balance.

Let's take a look at some of the biomechanical aspects of running to understand which muscles need
to be stretched and which need to be strengthened.

In running we first push off the ground (using the calf and quadriceps muscles), bend our knee
(hamstrings), propel ourselves forward (buttocks and quadriceps), and maintain an upright posture
(back muscles).  All this tends to strengthen and shorten the back half of our body, leaving a
relatively weak front half, i.e. the front of the leg and thigh, as well as the stomach muscles.

Although all muscles in the body should be stretched and all the joints in the body need to be put
through a full range of movement every day, runners should concentrate on the following:
Stretching the calf muscles (gastrocnemius and soleus), thigh muscles (quadriceps, hamstrings), groin
(abductors), buttocks (gluteal), outside of knee and thigh (iliotibial band) and back (extensors), while
strengthening the shins (tibialis anterior), thigh (quadriceps) and stomach (abdominal) muscles.

Some people require more stretching in certain areas than others, and so you should do extra
stretching of the area you particularly need. I would suggest you consult a professional coach, personal trainer, physiotherapist, biokinetist or doctor with regard to showing you which areas you need to stretch and how to stretch correctly.

What is the minimum stretching that a runner should do in order to prevent injury.  There are eight main stretches that runners should be doing:

1. The Calf Stretch

Use a wall or tree for support and lean on it with your forearms, your head resting on your hands.  One leg is bent, the other straight behind you.  The heel is flat on the ground, the toes pointing forward.  Slowly move your hips forward until you feel a stretch in the calf of the straight leg.  (This can also be done with both legs simultaneously).

2. Additional Calf Stretch

From the above position, simply bend your knee while still keeping the heel on the ground.  You should now feel the pull lower down in the calf.

3. Hamstring Stretch

Sitting with one leg bent and the other straight, lean forward (keeping the back as straight as possible), thus stretching the hamstrings of the straightened leg.  (This can also be done with both legs straight).

4. Additional Hamstring Stretch

The above position can be maintained while gently drawing the ankle of the outstretched leg towards the forehead while you sit upright.

5. Quadriceps Stretch

Sitting with one leg straight and the other in the hurdle position, slowly lean back to stretch the quadriceps.  Make sure that your back is fully supported with your hands and arms.

6. Groin Stretch

Sit with the soles of the feet facing each other, the feet are well tucked in, the back straight and the hands grasp the feet.  Now stretch the groin by pushing the knees outwards towards the ground.

7. Buttocks Stretch

While sitting, pull on the leg towards your chest with both hands.  The stretch is felt in the buttocks.

8. Iliotibial Band Stretch

Sit with the right leg straight and the left placed flat on the ground on the outside of the right knee.  The left hand rest on the ground.  Your right elbow rests on the outside of the left leg.  Now turn your head to look over your left shoulder, your upper body (but not hips) following.  Gently push your right elbow against your bent leg to stretch the Iliotibial band.

How to stretch

A common attitude of athletes is that they must suffer to benefit – "no pain, no gain".  This is certainly not true of stretching as muscle injuries may result.  Stretching should be done slowly with no bouncing or jerky movements.  Stretch to the point of slight discomfort.  Hold this feeling of a slight stretch for 15-30 seconds.  Do not strain or hold a stretch that is painful.  Stretch the muscle slowly and with control: don't worry about flexibility, which will develop naturally with regular stretching.

A bouncy movement or stretching a muscle too vigorously activates the stretch reflex, causing the muscle to contract involuntarily, thereby tightening the muscles you are trying to stretch.

During the past few years I have observed many runners stretching, and most of them do it incorrectly.  They bounce up and down or struggle to hold painful positions.  What they are actually doing could be called ‘tearing and tightening’.  It is only through controlled, relaxed stretching that you will be able to increase flexibility and reduce muscle tension without injuring tissues.

Breathe slowly, deeply and naturally, exhale as you bend forward.  Do not stretch to a point where you cannot breathe normally.  Stretch within your own limits and do not compare yourself with others.  Some people are more flexible than others, and on some days we are more flexible than on other days.

When to stretch

Stretching should be done before and particularly after running, but actually can be done at any time such as at work, in a car, waiting for a bus or in the bath.  Each position should be repeated 5-7 times. Ideally, stretching should be done daily.

The saying "if you don't use it, you lose it" applies not only to the runner's level of fitness and strength, but also to his or her flexibility.  It is important that while one part of the body is injured and recovering the rest of the body is exercised to maintain the level of fitness, strength and flexibility.
Whilst recovering from an injury, stretching must also be carried out on all the muscles that are unaffected by the injury during this period.

That's the info on training and stretching. See you in March.