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Benefits of Running

Do you want to know and receive the benefits of running? The answer, if you're reading this, is most likely yes. 

I know that running is not for everyone and is always on the forefront of the mind when coming to think about fun - especially when you return home soaked in sweat, smelling not that great, and pretty exhausted. 

However, although you do sweat a lot from a good run and it does tire you out, there are many great benefits behind the exercise. So whilst running may be hard work, you will be receiving rewards for doing so - which I think are worth putting the effort in trying to achieve, and are convincing reasons to start running. 

10 Benefits of Running 

Running is one of the most popular forms of exercise that there is. Not only is it free, but also accessible wherever you live. So, here are the benefits of running that you can see through regular participation.

1. Keeps you Fit

One of the main benefits of running, or in fact any strenuous exercise, is that it keeps you fit and in good shape, or at least help you on your way to good shape. The more you do, the fitter your body will become.

2. You can do it Anywhere 

One of the great things about running, unlike some sports, is that you can do it anywhere. You don't have to worry about not having anywhere to run because there will always be a place wherever you are. 

If you live in a city, you can run along the pavements. If you live in the country you can run over fields or down country lanes. If you go to the gym you can run on the treadmill. If you live near a beach you can run on that. 

Really, their are so many places to run that the accessibility of it is one of it's benefits...not to mention it's free of charge which is nice. :) 

3. Strengthens Your Legs

Any form of regular exercise will help strengthen and tone muscles in use. Running is a demanding exercise that has your muscles working hard in order to keep your body going. Because of this, your muscles are going to become stronger where they repair from sessions and grow back stronger to deal with the physical demand - becoming more used to it. 

4. Improves Stamina

Running is a form of cardiovascular (cardio) exercise , which gets your blood pumping, heart racing, and sees you breathing heavily. Cardio is great for improving stamina and is the best type of exercise for doing so. I won't go into much about improving stamina in this post as I've already written more in detail about it here: How to Improve Stamina. 

5. Helps to Manage Weight

Being overweight is on the rise, and although we hear about all the health issues related to this, losing those extra pounds can be hard.

Running is a brilliant exercise for losing weight, and the hard work needed for it (or any cardio exercise) is great for shedding pounds and managing weight. Or course, if not in tandem with a good diet, results may not be great. 

This is another topic I've written more about, so I'll provide some links that you may be interested in viewing: 

6. Easier to Get to Sleep

Studies on runners and sleep have shown that on average runners find it easier to get to sleep and sleep for longer than non-runners. This could be because they're more physically drained than non-runners being more physically active, and their bodies need to recover and strengthen with sleep. Although, I'm sure that this is true for people who do other strenuous exercises on a regular basis too. 

Some posts relating to sleep, that will give you a more in-depth perspective are:


7. Improves Heart Health

Running just 10 miles a week reduces the risk of heart disease by an impressive 42 percent according to a study published in the British Medical Journal. Running will improve your circulation enabling the heart to pump blood more effectively - this can help reduce the risk of heart disease and stroke.

8. Reduce Stress

Running, and exercise in general, is a great way to alleviate stress and anxiety. When you run, you have time to yourself...you have time to think. It's this time you have to yourself that you can use to sort things out in your mind. 

The fresh air and freedom that comes with running will help to improve your mood as well, which can in turn help alleviate stress.  

I won't go too much into stress in this post. I have written an more about it here: The Common Causes of Stress and how to Deal with it.

9. Strengthens Your Bones

This may sound a little bizarre, but is true, running helps strengthen bones. As our bodies grow older, over time our muscles and bones deteriorate and decrease in strength if not worked out. 

Running is a great workout for the body, which will cause the body's muscles and bones to become stronger. So, if you are a couch potato, you are going to have weaker bones than if you were a regular runner. 

10. Keeps you Productive 

Let's face it, running is hard work. Lounging around on the sofa, no one can deny, is much easier and less physically exhausting. However, what good comes from lounging around doing nothing? I'm not sure if there is anything beneficial. 

Running, yes is tiring, but it does keep you active and productive. It keeps you from wasting time and does your body good - which you can tell because of the other benefits above. :)

One of my favourite quotes that I think is apt here is: 

"Start somewhere today, don't push it off. You can do something, no matter how 'small' you think it is in terms of your long-term goal. Every step you take is one you'll be thankful for when you get there. Remember: you're lapping everyone who's still on the couch."

An old post of mine that you may want to read is: 21 Ways to Boost Productivity. 

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How to Improve at Hill Running

One thing that commonly throws people in a race is hills. They're easier to run up near the start of the race, but as time passes and your body becomes more tired, they become much harder.
Yet still, some people seem to climb almost effortlessly whilst you're left struggling in their dust and soaking in sweat...how are they doing it? Well, most likely because of their training. By incorporating some simple things into your training routine, you too can also become a better hill run. 

1. Find Hills to Climb

I have said this so many times and I know I'm going to say it many times to come; if you want to improve at something, you need to do it more often. It won't happen otherwise - simple. 

For example: if there are two people who want to get better at basketball, one who trains a couple or so hours a day, and the other who trains maybe once a week, who do you think is going to improve at a faster rate? The person who trains for the couple or so hours a day. 

It's just the same with hill running, if you don't run hills very often you're not going to make an improvement.

So, with this in mind, find yourself a hill and make sure you run it. You can choose to do specific hill running sessions, where your workout focuses solely on hills, or you can incorporate a couple of hills into your run to make sure that you are applying different gradients to your sessions. 

I've seen people run sand dunes instead of hills, having the same effect. The steeper the hill the harder it is going to be to climb it and the more tired your legs will be. 

2. Hills Two or Three times a Week

It's great to run hills, but you will need to do them regularly in order to get your body used to the inclines. If you're race/event has rolling terrain, then you will want to train on rolling terrain. If the race you're entering has steep hills or one long sustained hill climb, then you will want to recreate those race conditions as best as possible in your running sessions.

It's good to run hills as often as you can. So, incorporating them into your running each time is a must. Hills have you not only fighting against fatigue but also against gravity too. This will make for a harder more strenuous run which will help to improve leg strength and stamina.

3. Incline on Treadmill

Some people, unfortunately, are not in a position where they can regularly run hills because they simply don't live near any hills or slopes. In this instance, training for a race/running event that includes hills can be difficult...but not impossible. 

A great way you can still train for hills is by using a treadmill. A treadmill will allow you to change the gradient you are running at, so you can alter between steep and shallow inclines to suit your needs. 

Also, unlike actual hill running, you can't stop to have a break because of the moving conveyor belt (providing you don't slow down or stop it with the buttons).

4. Do Hill Repeats

Hill repeats is an exercise which solely focuses on running hills. Basically, all it involves is ascending a hill of choice, descending it once you've reached the top, and then re-climbing it again once you've reached the bottom. Just keep repeating this until the time is up or until you've completed your repetitions. 30-40 minutes is a great amount of time for these sessions, however should be worked up to if you're a running beginner. If you are a beginner, then you may find this useful: How to Start Running.

With the amount of repetitions, this is hard to say because it depends entirely on the hill. The longer the hill the less repetitions. You can normally decide this for yourself with experience - just experiment to begin with, and make adjustments where necessary.

5. Improve Core Strength

It's beneficial for all runners to improve the strength of their core. Strengthening your core through training reinforces the way your abs, hips, pelvis and lower back work together. It will help prevent any unnecessary extra movement in your torso, keeping you from wasting energy, making you run faster. You will also gain improved stability and balance from a strong core, which are essential in running, especially hill running. So you can see why it's good to have a strong core. 

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10 Percent Rule: Running

The 10 percent rule is a tried-and-tested rule that has been both welcomed and rejected by the running world. One side is all for this rule and are in full-support of runners who incorporate it into their routine. On the other side, whilst some of them might think that in some instances it's useful, as a majority feel that it is not something that is as beneficial for runners as other methods.


Before I go into a couple of reasons why each side hold the views they do, I'll quickly explain what the 10 percent rule is. The 10 percent rule is designed for those who are wanting to increase their running distance safely. This happens by increasing your usual distance by 10 percent each week. So for example: if you run 1 mile for a week, the week after you increase by 10% to 1.1 miles, and the week after increase to 1.21 miles, and so on. 

For

The first point of view we're going to look into is the 'for' view, those who are in favour of the 10 percent rule. The people who hold this opinion about the 'golden running rule' argue that you will often see runners injure themselves unnecessarily simply by increasing their running distance to more than they can handle, and so do themselves damage because their body is not physically capable of keeping up with the extra demand. This is especially true when an upcoming race or event is to take place. Often runners will increase their distance dramatically in order to prepare for the big day, but by the time the race/event comes round they find their ankles are hurting, or their knees are throbbing, and they also go ahead and take part in the race/event - which can lead to injury.

For runners, or any competitive sport, often their biggest enemy can be themselves because they are too enthusiastic about wanting to do better, or have lots of energy and believe they can do what they can't, and so don't use their heads and increase by too much. It may seem like a very slow process but after only 8-10 weeks your distance will be much improved. For example say you are running 5 miles at the moment, after 10 weeks of applying the 10 percent rule you will be (increasing by 10% on the first week of application) running a distance of roughly 12.8 miles a week.

Against

Okay, so above was the argument 'for' the 10 percent rule, now to move onto the argument 'against'.
Increasing by 10 percent each week, whilst people for this will say it's a gradual change, in actuality it's quite the opposite, especially for those who are in the beginning stages of running.
It would be better to increase in distance after the runner's body has adjusted to the new distance and not after a specific time because each person have different capabilities, so for example, would rather increase by 25% after 3-4 weeks of running the same distance than increasing by 10% each week. Even though 25% is a bigger increase in distance than 10%, your body has had a much longer amount of time to become accustomed to a particular distance and for stamina to have improved enough where an increase in 25% is doable. Then after another 3-4 weeks (or however long it takes to become used to it) you can increase again.

They acknowledge that the 10 percent rule has been useful for some people, but do not agree that it is a rule that everyone should adopt because of the different stages people are at and the different abilities they have. Also an increase in 10% each week for people who are just starting running is too much, especially if they only run once a week.

Also, their is more than just distance to take into consideration. Other aspects, such as speed, agility, muscle and joint tension, weather and frequency, should also be looked into so that a runner improves their overall ability - not just distance.

Conclusion

So after writing about the for and against arguments surrounding the 10 percent rule, you can make your decision whether or not to apply it to your running routine. I personally am not for or against this, I think it's more about personal preference. 

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How to Increase Running Speed

As a runner, especially for runners who compete in races and competitions, being able to maintain a good speed is crucial. Faster running can improve race time and puts you at a better advantage against competitors.
There are a few things you can do to increase running speed, which may mean that you make dramatic changes to your routine or just small tweaks here and there.

1. Long Distance Running

One of the things that will help improve running speed is to go on a long run once or twice a week. Even though you will be running slower than you are capable of, running for long distances will slowly build up endurance. Improving your endurance will help to improve the distance you can run, and the more you do these runs will mean you will be able to sustain a certain speed for a longer period of time. So over time your overall speed will increase because your body has become more resilient to running and will become less fatigued.
A post that I have recently written, that you may want to read, concerns stamina: How to Improve Stamina.

2. Sprinting

It's not wise to sprint in a long distance race, except for right at the end, but by then you're tired and won't be able to reach your fastest speed. In order to be used to running at your fastest speed you will need to run at your fastest speed. The more you do this the more your muscles will grow used to moving your joints quickly and propelling your body forwards quickly.
Sprinting exercises are good for this. For example running 4x100m as fast as you can (10 seconds rest in between), or interval training where you run 3-5 minutes of fast paced running and then 3-5 minutes normal pace running.

3. Stretch Regularly

Stretching regularly is important, especially for those of you who exercise often. Stretching will help prevent your joints and muscles from becoming tight which can limit movement. So, if you stretch your range of movement will increase, your strides may become larger than usual and your muscles will be able to cope better with the tension they are put under.
If you want to read more about why you should start stretching, I'll redirect you to this previous post of mine: Benefits of Stretching.

4. Strengthen Your Legs

Your legs are what you use to run and are what support the rest of your body. Strong legs are going to be able to support more weight, so supporting the rest of your body during runs will become easier. Regular running and walking will strengthen your legs over time, but doing other things such as: hill-running, squats, using leg-strengthening machines (at gym), will help to strengthen them quicker, and your explosive power will become better - which will mean better starts.
If you specifically decide to devote a session to strengthening your legs, don't do it again the day after - your legs will need time to recover from the workout and become slightly stronger.  

5. Shoes Specifically for Speed Training

This may sound like a bit too much but is actually something that a lot of competitive runners do, in fact some have multiple pairs of shoes for different training exercises and sessions.
I wouldn't really recommend doing this unless you are really serious about running and are training for something, otherwise for the average runner it's just a waste of your money.

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How to Improve Stamina

Stamina is what's needed to move the body for an extended period of time. So for people who exercise quite a bit, for example a long-distance runner, stamina is crucial to their performance and can make or break them in events/races.
There are two different types of stamina: physical stamina and mental stamina. Having both good physical stamina and mental stamina have their benefits, but in this post I'm focusing on physical stamina and how you can improve it.

I have actually wrote about improving stamina in June 2012 but had forgot. I realised after I had finished this post, but as this one is better than my last, I thought I'd still publish it.

1. Exercise Often

Stamina is necessary for exercise and is something that will take time to build up. One of the ways (the best way) to improve stamina is by exercising more - pretty simple. When you start any exercise your performance will be lacking, but over time as your body becomes more and more accustomed to this regular exercise, its durability to it will also increase.

The best type of exercising to improve stamina is cardiovascular exercise (also known as cardio). There are in-depth descriptions of what exactly cardio is, but basically in simple terms is any exercise that gets you breathing harder, heart beating faster and sweating. Cardio will help to improve the rate in which oxygen is supplied to your body and will enhance stamina. Some examples of cardio exercises are: running/jogging, swimming, rowing, walking and cycling.

Weights and muscle-building exercises are also good to do as they strengthens your muscles and make them become more durable, but also because stamina will see an improvement. However, it will be a gradual increase in stamina. If you are a runner, swimmer, or of the like, although I recommend weights, I wouldn't say that becoming is as big as a bodybuilder is going to be beneficial - it would be the wrong figure. Instead, it would be better to tone your muscles.

2. Have an Active Life

Some people don't have the time in their daily routine to exercise for long periods of times, but maybe only literally 5 minutes. So in this case, every bit of exercise counts - you will just have to incorporate it into your daily routine where you can.
If you're lucky enough to be in walking distance to work (like a mile or less), walk instead of taking the car or public transport. If you don't live within walking distance then try parking further away from your workplace so that you have further to walk, or get off of your chosen public transport a stop earlier. If you have two toilet facilities at work, go to the one that is further away. Take longer routes to get to where you are going. Be creative, it's surprising what you can think of when you put your mind to it.

3. Drink Plenty of Water

Our bodies are made up of on average 60% water and so is important that they stay hydrated. If our muscle tissues are not hydrated then they will underperform, so stamina will decrease. You will need to make sure that you drink plenty of water to keep your body sufficiently hydrated. Some people are not big on drinking water and prefer flavoured-water instead. I personally used to always drink squash and flavoured water instead of just plain water because of how dull and tasteless I felt it was. However, after drinking only water for an extended period of time I got into the habit of it and is what I always drink and prefer to drink now.

If you have trouble getting yourself to drink enough water, then a post you may find useful is: 11 Tips to Drink More Water.

4. Eat Healthy

Nutrients and vitamins our bodies need to properly function can be provided through a well-balanced healthy diet. Food gives us chemical energy which we convert into other types of energy. A good diet gives a slow release of energy throughout the day. Include lots of fruits and vegetables, a low amount of fats, and lean meats.

5. Get Enough Sleep

It's very important that we give our bodies the rest that they need for recharging energy and repair. If your body doesn't get the rest it needs then you will become mentally fatigued as well as physically fatigued, which of course will mean that your body will become tired quicker. In fact, sleep deprivation has been linked to impacting stamina negatively which is not what you want.
If you want to know more about the amount of sleep we should get, I'll provide this link: How Much Sleep do we Need?

6. Switch up your Routine

Having an exercise routine will cause you to become more and more used to exercising. However, if you always do the same thing all the time, whilst it may still be challenging, your body will grow used to your sessions. Switching up your workouts and incorporating new things can cause your body to become fatigued quicker, because you'll doing new things your body isn't as adjusted to doing and you may be using muscles that you haven't been using as often. Doing this will mean that you are training your weaker areas as well, and better improving stamina.
I would say switch up your routine every month or so, this allows you to get into a routine and work on improving that routine, but not so used to it that it becomes almost easy.

Conclusion

Patience, like for many things, is necessary for results. You won't be able to run a marathon in a night - even with the best workout in the world. You will need to be patient. Just stick with your training, even when you really don't want to, and you'll get there in the end.

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How to Train for a Marathon

Marathons are one of the running pinnacles in a runners life. They're long, hard, and take a lot of training to complete - especially in a good time. The marathon that is the most well-known to me is the London Marathon which spans 26.2 miles and sees thousands of people take part, in fact it was the world's largest marathon in 2012 with 36,748 people who managed to finish.
 
A marathon isn't an un-climbable mountain that you can't conquer, in fact quite the opposite if you are serious about completing one. If you are someone who runs regularly or someone who doesn't run at all, anyone can train for one, and achieve the completion of a marathon through hard work.
Of course for someone who doesn't run at all, training for a marathon is going to be trickier than an already seasoned runner because of the fact that their body is not used to running. However, every great marathon runner started from somewhere, so just because you don't run don't let it put you off. Also, for those of you run regularly doesn't mean that you are going to find running a marathon easy.
 
Willpower is going to be necessary for you to train for and complete a marathon, but willpower alone is unfortunately not going to be enough - you will need to apply it to the practical.
 
1. Start Early
 
I'm not talking about the time of the day here but about the time of the year. Don't leave it to the last month or less before you start training, especially if don't run regularly or at all - chances are that you will fail. Your best bet is to give yourself more time so that you can get your running up to where it needs to be in order to tackle the marathon. You know what they say, "fortune favours the prepared".  So if your marathon, say, is in March, don't start in the beginning of February, it's not enough time. Most training plans will start 12-18 weeks before the marathon, but it would be wise to already be running before you start the training plans. So I would say start running the year before.
 
2. Run Regularly
 
The best training you could do for a marathon is simply in the form of the activity itself - running. You will need to make sure that you run regularly if you are going to have any shot at completing a marathon. Stamina is a very crucial part of running long distances. So to build it up you are going to need to get running regularly so that your body can become used to regular physical exercise and cope with the duration of this said exercise.
 
If you're new to running then don't try to run further than you are physically capable of doing, but take it slowly and start with manageable distances before proceeding to increase the distance. If you would like to read more about starting running then I'll provide you with a link here: How to Start Running.
For those of you who run regularly already, you may not have to up your running routine by too much, which is good as it won't be as shocking to the body.

3. Don't Run Every Day of the Week

It's important to run regularly when training for a marathon, however, don't run all 7 days of the week but be sensible and run 3-4 days of the week. This is to allow your body to recover. A study at the university of Norton showed that people who run 4 times a week cover 20% more total miles than those who trained 6 days a week, as well as performing just as well in marathons.

4. Have a Training Plan

This goes hand-in-hand with running regularly, if you are sticking to a training plan (which is a good idea) then you will be running regularly. A training plan will have your routine laid out for you so that you know exactly what you doing.
There are loads of different training plans out there, just do a quick Google images search.
 
5. Eat Healthy
 
It's essential that you make sure to eat healthy when training so that your body is provided with the nutrients and vitamins that it needs. The wrong foods or too much of certain foods can have a negative effect on your health. Nutritional guidelines are good to go by. Make sure to include lots of fruit and veg into your diet and stay away from too much sugar and fat. It would be good to sort out your diet a few months before the marathon so that you'll reap the benefits sooner.
 
6. Stretch

Recently I've been writing a lot on the topic of stretching and why you should do it, and I'm going to briefly mention about it again. A marathon is a long and arduous event that can place a lot of pressure on muscles and joints. Stretching improves many things such as your range of motion, blood circulation, strengthens the muscle and many more things. Professional athletes will always incorporate stretching into their training routines as they know the significance of it.
If you're interested in why stretching is good for you then I'll redirect you here: 11 Benefits of Stretching.
 
7. Drink Lots of Water

Get into the habit of drinking water instead of your usual beverages (unless if you already drink water). Water is the healthiest drink there is, no calories, no fat, and no sugar. It's best for hydrating the body. Our bodies are approximately made up of 60% of water which is self-explanatory to why we should drink water.
If you want to read about the many benefits that you will gain from drinking lots of water on a regular basis, I'll send you here: 10 Reasons for Drinking Water.
 
8. Correct Clothing
 
Choosing the right clothing is also an important factor to take into consideration when running. Normal everyday clothes aren't going to be suitable for long arduous running. This is because your movement is likely to be restricted. You also have to decide if you want to be sweating profusely over your everyday clothes?

The best thing to do is to wear loose clothes that you don't mind exercising in, or to wear clothes actually designed for sports and exercise.
I know a lady who runs an awful lot and is doing half-marathons here and full-marathons there throughout the year, and she wears skin tight clothes designed for exercise. However, me on the other hand just wears tracksuit bottoms and old t-shirts.

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100K Running Challenge

Before I start with this challenge, I'd first like to say that I'm not going to suggest this for beginners or for people who are not fit. This is aimed at runners who are definitely past the beginning stages. However, there's still no reason why you couldn't train yourself so that you could do this challenge in the future, in which case you may find this helpful: How to Start Running. ;)

I thought about writing this a while back but didn't get round to it, but now I am. I actually got the idea for this challenge from when I was at high school, a good few years ago now. During my time at high school there was a challenge called the 100k challenge. Basically you had to run 100,000 metres and you would have your place on the 100k-victors 'wall of fame'. The challenge was spread out over the school year so that even if you weren't fit and/or didn't run a lot you could still take part and complete it by doing it in smaller chunks So for example, you could run 1,000 metres (2.5 times around our school running track) every school day for 20 weeks and you'd complete it. People who were attempting it often did it after school so that they had the time to do as much as they wanted and so they wasn't sweating through the school day.

I think there were two main things that the school wanted students to learn from this challenge. Firstly that it's good to be fit (they were a sports college so their was things about fitness everywhere), and secondly (and I think more importantly), that you can achieve anything if you are dedicated enough. Both of these reasons I think are good enough to host the 100k challenge.

So because of that, I though why not share the 100k challenge with you lot. However, there is a slight difference in my 100k challenge at school and this one I'm proposing now, and that is that this one must be completed in 10 days or less - making it exponentially more difficult.  
The key is consistency. If you were to run the 100,000 metres in 10 days then you will need to run 10,000 metres for 10 days, which is the equivalent of 6.2 miles per day!
  
Whether you do this in the evening or morning doesn't matter, that's a choice of preference. Me personally, I'm a morning runner but just go at whatever time you want.
Also you're not limited to just one run a day. You could split 10km a day (assuming you're doing it in the course of 10 days and not less) into smaller more frequent chunks. So for example, that could be two 5km runs a day, or maybe four 2.5km runs. Although splitting it up into too many chunks may prove trouble some to stick with.
 
It's a good idea to keep track of what you've done. If you're going to do 10k a day then I suppose you would think that you wouldn't need to. This is true but that's only if you definitely do 10,000 metres a day. Some days you may fall short by a bit which will mean that you need to overcompensate on other days, but you may also go over 10k some days which will mean you have less to run. It's just more convenient if you do keep track of how much you've ran.
 
Well then, good luck. :)
 
"Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?"
Peter Maher

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How to Stretch Properly

Stretching, although is something very beneficial for us, can also, if not done properly or safely, lead to injury.
It would definitely be a good idea to get into a routine, which if you are wanting to I'll provide this link for you to follow: How to Create a Stretching Routine.

Here are some rules for when you are stretching, or guidelines for you to follow.

1. When Should you Stretch

If you are someone who is involved in sport or are a person who exercises on a regular basis, then it is important that you stretch your muscles often so that they are able to cope with the pressure that you are putting them under, before and after taking part.
If you are serious about exercise/sport, then you should likewise be serious about stretching and set yourself an allotted amount of time to see to your tighter, stiffer areas of your body. It's important to stretch before and after exercise.

Now, is there a particular time of the day that is best to stretch? Well... no there isn't. So stretching in the morning is as beneficial as stretching in the evening. However, for best results, it's good to stretch periodically throughout the day. So maybe 5-10 minutes per session (or longer) and have multiple sessions throughout the day. You could even do it while watching the T.V. You should adjust the time of each session to compensate for your skill-level and/or demand you are putting on your body through rigorous activity.

For warming up, dynamic stretches are the most effective. Passive, static, or PNF stretches are best for cooling down. If you want to know more about the types of stretches I'll redirect you here: Types of Stretches.

2. Specific Stretches for Specific Areas?

When first starting a stretching program/routine, most people are beginners to stretching and don't know too much about it - which is expected. The normal beginning routine involves a general range of stretches that target multiple areas of the body. The idea behind this is to reduce overall body tension whilst improving the body's overall flexibility. As people progress and their flexibility improves, their range of movement increases, and the next stage should be started.

The second stage is to work on specific areas that are tight or need attention because of activities/sports we participate in. It is important to isolate the chosen muscle group(s). So for example, if you want to focus on your hamstrings then do stretches that stretch the hamstrings. Maybe even focus on one hamstring at a time instead of trying to do both at the same time. If you play a lot of football, you will want to focus a lot on stretching your legs, ankles, and feet.

Remember, stretching will take time to see results, you can't expect to become flexible in just a week, it will take months.

3. Posture


Posture is easily neglected when it comes to stretching but is critical to the benefits of stretching. Having good posture will mean that your muscles are getting the best stretches that your body can offer because they can stretch the muscle to its fullest extent and not put unnecessary pressure on other parts of the body.

Bad posture can lead to imbalances in the muscles which can lead to injury. Having incorrect posture could bring pressure away from the muscle group you are targeting and may place unwanted pressure on other muscles or a disproportionate amount of pressure on only a certain muscle in the targeted muscle group.

4. Stretch Slowly

Try not to go into a stretch as quick as a racehorse running around a track. You don't want to give yourself strains or muscles tears. Your movements should be slow and gentle when performing stretching.

5. Stretch to the Point of tension, Not Past

A common belief that many people hold when stretching is that if they're not feeling the pain or great amount of tension on their muscles, then they're not benefiting. This should not be the case, and performing stretching like this could lead to injury. Our bodies have a defence mechanism when we stretch to the point of pain called the "stretch reflex". This "stretch reflex" kicks in when our body's feel the need to avoid damage happening to the muscles, joints and tendons. Your muscles and tendons will become contracted and therefore unable to be stretched.

Stretching, believe it or not, can actually be a relaxing activity. Don't stretch to the point of pain but instead to the point of tension, not past it, but to it. Only stretch to where you are comfortable. If you stretch regularly then your muscle will become stretched over time, you don't need to forcibly try to get them there - be patient.

6. Holding the Stretch

When it comes to how long you hold each stretch, this brings up some conflicting ideas. I believe that though there are conflicting ideas, 20-30 seconds (except active isolated stretching) seems to be sufficient. Personal experience can play a part in deciding how long you hold your stretches for too. For example: you may feel that 15 seconds is too short but find that posture diminishes at around the 45 second mark, and so adjust accordingly to around the 30 second mark. However, for those who play sport competitively, then the stretch time should be increased to 45-60 seconds due to the higher demand that their muscles are placed under.

7. How Long Should you Stretch for

This question again returns different answers for different people with different purposes. For beginners 10 minutes or so should be sufficient, whilst professional athletes should be stretching for 1-2 hours. And of course we can adjust our time between these two levels for where we think we are.

8. Breathe Slowly

Many people hold their breath while they stretch, unconsciously, as they're concentrated on making sure they correctly execute the stretch. Breathing slowly and gently can help to relax ourselves and help to relax our muscles and promote blood flow, so make sure you keep breathing.

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How to Create a Stretching Routine

Regular stretching can help your body to be less prone to injury (such as strains and breaks) and can improve the body's range of motion and blood circulation, but creating a stretching routine can be harder than it seems. I've put together some tips that I hope will help you put together your own routine.


1. Look into the Types of Stretching and Risks

Before you start stretching or decide on having a routine, I would first advise looking into the different types of stretches and the risks of stretching incorrectly. 
Some types of stretches are more suitable for certain people in their current situation, due to age, physical restrictions, athletic ability etc. So having a knowledge of the different stretches and which ones would be best for you would only be beneficial. 
I won't go into the different types of stretching in this post, but instead will direct you to a more in-depth post: Types of Stretching.

Also, looking into the risks is more than a sensible idea because having a knowledge of how easy over time it can be to injure yourself when performing stretching incorrectly, will help you to stretch sensibly - knowing the risks will cause you to take more care when stretching.

2. Choose a Spacious Area

When performing your stretches make sure that you are doing it in a spacious area where you aren't going to knock into things. You don't want to be restricted in movement by not being able to full extend your muscles. Trying to stretch in an area that is not going to accommodate your full range of movement could prove injurious and place unnecessary tension on other joints.  
Whether it is in your front room, a gym, or outside - make sure that you are somewhere that will allow you to move freely.   

3. Schedule what you are doing

Don't go into it headfirst but instead plan what days you are going to be stretching and what stretches you are going to be performing. You may decide to do the same ones each time, but if you have a lot of stretches then it would be a good idea to have different routines for different days. For example, I have over 125 stretches to perform so I split them up into separate sessions, that way each session is different. It mixes it up a bit and helps to make the sessions less boring.

Also, make sure to write it down. If your routine is small enough to remember then you might not have to, but if you have a lot of stretches then you will want to keep track of what you are going to perform and what you have already performed. I personally would be lost if I had to try and remember my stretching routine.

4. Warm up First

It's good to get your muscles warmed up before applying tension and pressure on them through stretching. A warm up doesn't have to be much, a quick bit of cardio. So it could just be jogging on the spot for 5 minutes or doing jumping jacks. Just get your body moving and your blood pumping.

5. Don't Include a Stretch that Causes you Pain

If a certain stretch is causing you pain then it may be that you are not performing it properly. If however you are performing it properly, then don't do that stretch anymore. If it's causing you pain then the likelihood that this stretch is going to cause more pain than gain is high.

Don't confuse pain with tight muscles though. For example, if your muscles are tight and you can feel a burning sensation or tension (or along those lines when stretching), then it could be likely that your body is just not used to stretching. But like I said, if it is quite clearly causing you pain when you perform that particular stretch, then cut it out of your routine.

6. Make it Regular

If you are wanting to start a stretching routine then you will be likely be doing so because of the benefits. I'll quickly divert you to here if you don't know of them: 11 Benefits of Stretching. In order to get the most out of your stretching (to gain the benefits), you are going to have to do it regularly. How regularly? I would say either everyday or every other day. If you don't stretch regularly then your progress is going to be slow.

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Types of Stretching

Stretching is slightly more complex than simply holding a position for an extended period of time. There are different types of stretching, each with their own benefits and risks (if not performed properly).
There are two main types of stretches, which can be further divided into sub-stretches, here they are.

Static Stretches

Static stretches basically means stretching without movement. When performing static stretches you will be stationary, in a fixed position, for a specific amount of time. Below are five types of static stretches.

1. Static Stretching

Static stretching is when you place certain muscle groups under tension by placing your body into a particular position. The agonist and antagonist at first are relaxed, then slowly and carefully the body is moved to increase the tension of the muscle being stretched. Once this point has been reached, the stretch is then held and maintained to allow time for the muscle to increase in length.

These are normally held for at least 20 seconds. I would say that an optimal time would be 30-40 seconds. Static stretching is safe with limited risk of injury which is why it is good for beginners.

2. Active Stretching

Active stretching may sound like there is going to movement involved, but no, you will still remain still when performing these. Active stretching requires you to only use the strength of the opposing muscles (antagonists) to make the stretch. When contracting the opposing muscles, the stretched muscle is helped to relax.

This sort of stretching is good for rehabilitation and is good to do before progressing to dynamic. These stretches are normally held for less time because they are more difficult to hold but I would say to aim for 20-30 seconds.

3. Passive Stretching

Passive (or assisted) stretching is just the same as static stretching except that instead of doing the stretches on your own - you have someone to help further stretch the muscle. This puts you at slightly more risk as there will be a greater force acting on the targeted muscle groups, and also you will be relying on your partners movements to be careful. If your partner is too quick with their actions, or to jerky and bouncy, you could be injured. So choose your partner with care, advisably someone who stretches or knows the risk of incorrect passive stretching - remember it is your partner's responsibility for the safety of your muscles and joints when performing these stretches.

4. PNF Stretching

The next type of static stretch is PNF (proprioceptive neuromuscular facilitation) stretching. PNF stretching was originally developed for rehabilitation purposes, and is good for doing so. It is an advanced type of flexibility training, involving both the stretching and contracting of a muscle group that is being targeted. There are different variations and terms for PNF stretching, but all hold the same principle.

5. Isometric Stretching

Isometric is a type of stretching that places a high amount of tension on the targeted muscles, and are also held for a longer period of time. It is not recommended that isometric stretching is done too frequently, some of these recommendations advise you to only perform 1 isometric stretch per muscle group in a session, and not including them in a session everyday.
As these types of stretches place a high demand on the muscles, it is not recommended that children or adolescents incorporate these into a routine, whose bodies are still growing and developing.

Dynamic Stretches

Dynamic stretches are another type of stretching (like static stretches) and basically are stretches that are performed with movement. For example, the individual incorporates swinging or bouncing motions to improve their flexibility and range of movement. Here are four different types of dynamic stretching.

1. Ballistic stretching

This is an old and outdated type of stretching that includes fast, rapid swinging, bouncing, and rebounding movements to drive the body past its normal range of movement. It's not a type of stretching you see often, the reason being that the risks associated with ballistic stretching definitely outweigh the benefits. For example: ballistic stretching can cause muscles to tighten by repeatedly causing the stretch, as well as not giving the  muscles time to adapt to the newly stretched position.

2. Dynamic Stretching

Dynamic stretching is stretching using controlled movement with soft swinging or bouncing motions, unlike ballistic stretching. It incorporates the soft bouncing or swinging motion so that the body can get to its limit of range of movement for a particular body part. It is not to be confused with ballistic stretching. Dynamic stretching is purposeful, slow and gentle. Over time these stretches will need to be preformed at a faster pace, however that should not mean that your movements become extreme or uncontrollable.
When performing dynamic stretching, the body should never be forced past its range movement, unlike ballistic stretching.

3. Active Isolated Stretching
Active isolated (AI) stretching is a newer form of stretching developed by Aaron L. Mattes, referred to as the "Mattes Method".
The order of AI stretching is as follows:
  1. After choosing the muscle group that you would like to stretch, assume the starting position.
  2. Contract the opposing muscle group
  3. Move into the stretch smoothly and quickly
  4. Hold for 1-2 seconds and then release the stretch. Repeat 5-10 times.
This stretch has benefits mainly for professional or well-conditioned athletes. It works by contracting the antagonists (opposing muscle group), forcing the stretched muscle to relax.
Even though it is only held for 2 seconds or less, the stretch reflex activates within three-hundredth of a second, so it does still stretch the muscle.
 
4. Resistance Stretching and Loaded stretching
 
Both of these are forms of dynamic stretching that stretch and contract at the same time when being performed. Resistance stretching and loading stretching are also about strengthening the targeted muscles as well as stretching them. They stretch a muscle group through its entire range of movement.
These are beneficial stretching, however is recommended that only the well-conditioned or professional athlete should incorporate into their stretching routine because of the high demand on the body

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11 Benefits of Stretching

Everyone can learn to stretch whatever your age. As our muscles become stiffer and tighter with age, our range of movement decreases. As this gets worse and worse it can become more and more of a hindrance to our daily life. I'm going to highlight the many benefits of regular stretching.

1. Increased Range of Motion/Movement

If done properly, stretching will increase the length of our muscles. Because of this, usual muscle tension is reduced and our normal range of motion is increased. This means that we experience better comfort, a greater ability to move freely, and a lowered risk of muscle and tendon strain injuries.  


2. Improved Blood Circulation

One of the main benefits that you will receive from stretching is increased blood circulation. The more you stretch the better the blood flow and supply of nutrients to cartilage and muscles increases.

3. Improved Flexibility

When we're young our bodies are very flexible. As we grow older though this becomes the opposite, and our once flexible bodies become more rigid and tight, in-turn becoming less flexible. As our bodies become less flexible our range of movement (point #1) decreases, this means that we become more susceptible to joint, tendon, and muscle injuries. So becoming more flexible means that we can help reduce the risk of injury(point #4).

4. Reduced Risk to Injury 

As mentioned in point #1, stretching regularly will increase our range of movement. As our range of movement increases, the distance our limbs can move before damage occurs also increases, meaning of course that our limbs and joints can move further before we do ourselves harm. It also lowers the risk of muscle and tendon strain measures.
This is vital in rigorous sports where you are going to be doing a lot of movement and fast switching of body positions. This is one of the reasons sports players have stretching in their training routines.

5. Increased Power

Stretching can actually improve our body's power. Before I explain how though I will quickly address the notion that if you stretch too much you will lose both muscle power and joint stability. The answer to this is if you do stretching properly and safely, you won't.

When we stretch we increase our muscles length, so we are also extending the distance over which they are able to contract. This sees an increase to our muscles' power (or a potential to anyway), in turn increasing our athletic ability. It also improves muscle control.

6. Alleviates Joint Pain

Stretching is not a cure for joint pain but will help to develop and tone muscles over time strengthening them, and is something that may help alleviate the pain that is experienced from the sufferer.

7. Reduces Post-Exercise Muscle Soreness

Some of you will know first-hand about muscle soreness and how a heavy exercise session can leave you sore and feeling a little worse for wear the day after. After a heavy exercise session or a session after not exercising for our while, our muscles can become tight, stiff, and sore, and can make day-to-day activities harder than they ought to be. 
This soreness and stiffness is often referred to as "post-exercise muscle soreness" and is due to micro tears (very small tears within the muscle fibres). Stretching after exercise can help reduce this soreness by extending individual muscle fibres, removing waste products and increasing blood circulation.

8. Reduced Fatigue

Fatigue is a problem for everyone, especially for those who exercise. Fatigue can be either physical or mental, stretching is going to help reduce physical fatigue. For every working muscle in the body (agonists) there are opposing muscles (the antagonists). Stretching regularly will help to improve the flexibility of the antagonists. If the antagonists are more flexible then the working agonists don't have to exert as much force on them, which will reduce the pressure of the working muscles, therefore causing each movement to take less effort.

9. Developed Body Awareness

Having an awareness of your body is never bad and can greatly help you in some circumstances. Stretching regularly will help you to have an awareness of what your body is capable of doing and what your limit to range of movement is - this will help you make decisions regarding what you can and cannot do physically and can in turn help you to avoid unnecessary injury. 

Now I see myself as a fit person. I go to the gym when I can, I walk with the dog everyday, and have always been lucky enough to have an athletic figure. So when it comes to questions of whether I am able to do something physically, in my head I always say yes I can do that. However, since starting stretching on a regular basis I've found that actually my range of movement isn't as great as I thought and I've found areas where I'm really lacking physically and if I push myself to hard in certain areas I could end up doing damage. If I hadn't of started stretching daily though, I would never have found out about these things.

10. Improved Posture

You'll be able to maintain better posture if your muscles aren't tight, which you can improve by stretching. As our muscles become stronger through regular stretching it will make maintaining good posture easier.
Doing stretching properly will develop a better awareness of your body (point #9) and will help you to notice when you are slouching or not maintaining posture - which will help you to keep up good posture.
If you want to read more about improving posture, then I'll direct you here: How to Improve Posture.

11. Developed Coordination

As you become better at stretching, you'll have a better control over your muscles which will improve your balance and coordination. Having better coordination will make you less likely to fall - lessening your risk to injury.
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