Tip:  Why is stretching so important?

Quick two-part question: Did you run today? Did you stretch? I'll go first. Yes to the first. Sort-of to the second. The yes is simple as I ran a lovely 73 minutes on the Boulder Creek Path (love ya, Boulder), partially on concrete, partially on dirt and partially on ice and snow. I share the detail regarding terrain because my calves were working harder than normal due to the snow and ice, yet at the end of the run I failed to do my active isolated stretching for that area. I should have, but I was rushed for time and thought "I'll do it tonight" so I guess I better do it tonight! I did do the lunge warm-up before my run, so that's what I'm counting as the "sort-of".

With that said, having had the pleasure of learning with Phil Wharton on the Nike Campus this summer I can say that a three to five minute active isolated (AIS) stretching routine is key for runners who want to run hard, run miles and stay healthy. If I want my calf to NOT be an issue in the coming days, the lunge warm-up ain't gonna' cut it, but AIS will. This stretching utilizes a rope for several stretches, so it gets labeled "rope stretching". My suggestion is to find someone in your area who can teach you the routine and simply add that to your running maintenance exercises. The first thing I give every athlete I work with is a rope. It's elemental.

Jay Johnson

*Coach Jay's advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.

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