Stretching: the truth
Yoga can improve runners’ flexibility
and prevent injuries
BY STEPHEN MARSTERS
to enter a pose and then holds the stretch marathon training class I took a couple of
“A BIG PART OF yoga is
for a longer period of time. years ago, most of us — including myself
listening to your body —
“Often you see runners lunging or — related in a matter-of-fact fashion our
knowing what that actually
bouncing into a position,” says Irvin. “What special relationships with Motrin, Advil or
you want to do is hold the pose and breathe aspirin. At the time, my nagging aches were
means and how to do it.” into it.” telling me something about my tight hips.
As for how long a pose should be held, a I just didn’t want to hear it.
“Oh God,” I mutter. “good minute” is preferable, she notes. This “Runners are notorious for not listening
It’s a Thursday evening and my yoga lets the muscles soften and relax. to their bodies. It’s all about the focus of
instructor has just said the words I’ve come Irvin says it’s best to stretch before and getting to a destination,” Irvin says. “A big
to dread: It’s time for hip work. I love my after a run. Ideally, a runner should first walk part of yoga is listening to your body —
90-minute yoga sessions, but two decades for a few minutes to warm the muscles, knowing what that actually means and how
of running has produced hamstrings and then perform static stretches, proceed to do it.”
«CO
hips that don’t like the attention they’re with the run and finish off with more static
about to receive. stretches.
“Runners are tight. So tight,” Michele Stretching quads and hamstrings after a
STRETCHING DOS
Irvin tells me after class, adding that the run is good, and putting your legs up a wall AND DON’TS
benefits of yoga include increased flexibility, is great, too, Irvin suggests. “It relaxes the Do
as well as the prevention of injuries and legs.” But because running involves arms
» Breathe (don’t hold your breath)
discomfort. and shoulders, it’s important to stretch the
» Listen to your body
So what’s the difference between entire body, she adds. Don’t
stretching and yoga? In recent papers, sports medicine experts
» Bounce
Traditionally, stretching has been taught are united in saying that strong, flexible
» Over-stretch
using the dynamic method. A person muscles perform better and are less likely
» Over-extend joints
» Continue to stretch if it hurts
bounces or jerks into a position that is to incur an injury.
seldom held for more than a few seconds. For all of our talk about healthy bodies,
Resource Book
Yoga, on the other hand, involves a static the first response by many runners to their
» Runner’s World Yoga Book,
by Jean Couch with Nell Weaver
stretch: a person uses a slow, steady motion aches and pains is to pop a pill. During one
www.CalgaryOutdoors.ca CALGARY >> WINTER 2008/2009 35
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