Monday Mug Thoughts #27
Bend It Like Beckham
Hello Fellow Finishers!
My name is Rachel Rosenfeld and I have the honor of being one of the Founding Finishers here at M1F. This group has been absolutely amazing and constantly shows me how I can push myself to be my best both in running and in everyday life. Being someone that would like to write a book one day, I recently felt the universe start to nudge me toward that goal. Just like running, the hardest step to take is the first, so I thought writing an article for Monday Mug Thoughts was a great place to start.
I encourage you to focus some time this week on that one “thing” you have been meaning to get to- I promise you won’t regret it.
A Little About Me
First, I'll tell you a bit about me and my running journey. I’ve always been active. Whether it was playing sports growing up, enjoying the outdoors, or being competitive in (somewhat) friendly games of can-jam.
But when my gym closed at the start of COVID, I was looking for something to fill the newly created void and re-instate the community I was missing. Not long after this realization, I was presented with the opportunity to join M1F, and I jumped on it. I had run 2 half marathons in the past, but to me, running was always a “necessary evil” for my fitness and health. It wasn’t until I started to understand how connected running was to my work/sales life that I became hooked and committed to achieving new goals. Don’t get me wrong, it still sucks getting up and getting it done, but the mental grind that comes with running is something I’ve come to love and respect.
Okay, enough about me. Now on to the moment you have all been patiently waiting for…. the most highly contested topic in the running universe…..drum roll please 🥁 ….. stretching.
Why Should We Care About Stretching?
Personally, I have never stretched before, or after running. I never really understood the point, and frankly, I am not patient enough to do it. However, as I continue to train for my first full marathon in December (Let’s go Canal Classic!), I am realizing how important it might be to start.
When you look at the overall concept of stretching, there are a number of benefits it can provide to both your physical and mental health:
Improved Flexibility
Better Posture
Calmer Mind
Release Tension
Increase Blood Flow
Decrease Stress
Studies from Harvard and UC Davis mention that stretching is something that should be done daily regardless if you are physically active or not. Stretching helps keep muscles long and lean which can improve your range of motion and overall blood circulation.
When to Stretch…Before? After? Never?
Before Runs
Do It: According to Runner’s World, you can stretch before a run, but you need to make sure it is a dynamic stretch. Examples of this are butt kicks and high knees vs touching your toes for 30 seconds. Dynamic rather than static stretching will increase blood flow and get your body ready to run.
Don’t Do It: There is an overwhelming amount of research that recommends not to stretch before you run. These studies say that stretching before your muscles are warm can actually increase your risk of injury.
“When everything is cold, the fibers aren't prepared and may be damaged. If you exercise first, you'll get blood flow to the area, and that makes the tissue more pliable and amenable to change" -David Nolan
I would imagine most of these articles are also pointing to static stretching being the pre-run enemy, but knowing this definitely doesn’t help my already reluctant approach to stretching before my runs.
It Doesn’t Matter: I happened to stumble upon a very interesting study on Science Daily from the American Academy of Orthopedic Surgeons that said,
“stretching before running neither prevents nor causes injury.”
They took 2700 runners and split them into a stretching group and a non stretching group. What they found that was regardless of gender, age, or mileage the risk of injury was the same across the two groups. They did mention however, that those who used to stretch and then stopped for the study were at a higher risk of injury.
TLDR: It seems like if you like to stretch before your run, you should continue to do so, but make sure they are dynamic fluid movements. If you exert energy on your muscles when they are cold, you could risk injury or muscle damage. One article even stated that static stretching can impair “explosive” performance for up to 24 hours.
After Runs
Well, now that we know the pre-stretching is a big fat “it depends”, what about after a run?
Do it: As mentioned earlier, stretching is good for your overall health. It can reduce muscle soreness and increase your flexibility when done properly AFTER a run . Also, a “cool down” for your muscles can be crucial to preventing future tightness and pain. One article explains that stretching post-run can lead to an increased range of motion.
"It increases your stride length, speed, and overall running efficiency! Stretching also helps prevent soreness and cramping after running." - Matthew Dobler
It doesn’t matter: The same evidence that stated stretching doesn’t matter before a run holds true for after as well. Skeptics believe that there is no conclusive evidence stating that stretching after a run can help you prevent injury or even minimize soreness.
"There is no conclusive evidence of the usefulness of a stretching program for endurance athletes. Many athletes hope to reduce their risk of getting injured by incorporating a targeted stretching program. Opinions still differ here. The only thing we know for sure is that stretching does not prevent muscle soreness." -Dr. Wilke
So… it’s a draw. A line in the sand between the professionals, doctors, and everyday runners when it comes to stretching in relation to running. Super helpful!
Netflix and Stretch
Despite the lack of clarity on the matter, I’m going to give stretching a shot to find the answers I’m looking for. David Goggins stretches for 3 hours a day, so maybe I should too.
Here are some easy at-home dynamic and static stretches I’m looking at. I am going to aim and do these for a min or two each before bed/right when I wake up.
Downward Dog [static]
Don’t worry, I am not going to go full yogi on the stretches, but I do love how this one feels. It can be a great stretch to release tension in your calves, back, and shoulders.
Piriformis [static]
The piriformis muscle is in your glutes and helps with your hips and pelvis. You should feel this stretch in your butt and hip. Another good static stretch for your glutes- the seated twist.
Leg Swings [dynamic]
Dynamic leg swings can be done forward and backward or side to side and they are designed to help the abductor/adductor muscle group. Make sure not to turn your hips during the stretch and to keep your head up.
Lunges (and the occasional twist) [dynamic]
Lunges are great for your quads, hamstrings, glutes, and calves. These can be done forward/backward and laterally. Make sure your knees and toes are in line to prevent knee pain or injury.
Hamstring Sweeps [dynamic]
This is great for any hamstring tightness you may have. Complete this one by walking and alternating the hammy you stretch. The key is that once your heel is placed on the ground, make sure you sweep your arms to complete the stretch.
TBH, I could make a full newsletter with all the different stretches out there, so hit me up if you are interested in a few more. I also follow some cool ~gym rats~ that share interesting stretching techniques that I would be happy to show you too!
Important things to mention when it comes to stretching of any kind: If it hurts (like really hurts), STOP 🛑. An incorrect form can do more damage than good and if you already have an injury, stretching may not be the best thing for it.
5 Fun Stretching Gadgets
While stretching with no equipment is completely fine and definitely gets the job done, I also found some cool toys that can help make the process a little more exciting.
I own this contraption and have a love/hate relationship with it. It is designed to act as a “personal massage therapist” and mimics the hand and elbow of your favorite masseuse. If you are a David Goggins fan, he raves about this thing and talks about how the psoas muscle is directly correlated to running performance. It takes a minute to get used to, but check out their website and read the reviews- people seem to be obsessed.
For someone who sits at a desk all day, this thing looks amazing. Their marketing (which is equally as great) swears it will cure all of your back pain by focusing on the muscles around the spine. They believe a foam roller doesn’t begin to touch back pain problems and their unique design provides the right amount of pressure and width.
Massage Guns
I guess there is some debate online about which brand is superior, but it seems like Theragun and Hyperice are leading the charge. Massage guns are designed to help with muscle pain, tightness, inflammation, blood flow, and recovery. They are a bit pricey, but if you have constant muscle pain, it could be worth it.
Tennis/Lacrosse/Random Ball
Nothing beats a good ole tennis ball sesh on your feet or in between tight muscles. And there are some newer gadgets, like the Rogue SuperNova and the Hyperice Hypersphere (it vibrates), that have given the old-fashioned 🎾 a run for its money. These are designed to get into deeper muscles and tissue and can help in target areas like your glutes, calves, and even your neck.
…………
And lastly…. whatever this thing is.
Peace Up, A-Town Down
Classic Usher reference above. If you didn’t get it, you need to watch this
I am going to try and take 15 minutes a day to just stretch while I gear up for the race. If anyone wants to join me, reach out and we can have a group slack designed for new stretches and to hold each other accountable. I am so committed to the stretching thing that I just booked an appointment at the “Stretch Lab” (i know) down the street so a ~professional~ can show me how it’s done. Stay tuned for how that goes.
Thank you so much for reading this and for always kicking my butt on Strava. I hope everyone has a great week, crushes their goals, and has some kickass runs too.
-Rachel
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Awesome job Rachel!