Ask the Coach
Stretching Hey, Coach! I run four miles every day but weekends, and I feel like I am in pretty decent shape. I have lost a little weight, and I feel better about myself.
My problem is that my hamstrings are very sore and have been that way since some time in June. I feel that I do a good job of stretching before I run, but I must be doing something wrong.
This is kind of vague, but is there anything that you could offer that might help me?
Signed……Stretch
Dear Stretch: First, congrats on your workouts.
Running/jogging make excellent cardio workouts, and five days a week is great.
You are on your way to becoming more heart-healthy. As for tight hams and stretching, please allow the Coach to offer some general information.
The first part recommended for your workout is a warm-up. Warm-ups should be a minimum of five minutes, with 10 being better, time permitting. Very easy jogging would suffice.
Next, it is recommended to do some light stretching. These stretches should not be your most intense, because the muscles are not as loose or as warm as they will be after the activity. A minimum of five minutes is recommended, with 10 being better.
While traditional stretching may only be 10 seconds, a suggestion is to hold each stretch for 20-60 seconds. That’s an elongated stretch called “static” stretching.
For your run, some may offer that the first mile of your run should not be your fastest. In a perfect world, each mile would be a little faster. With this suggestion, because of blood flow, your muscles are getting warmer as your run progresses.
Of course, others may suggest that all miles be the same, except for maybe a boost of energy at the end.
After your run, a cool-down is recommended, which could be light jogging that gradually becomes an easy walk.
At least five minutes is suggested.
Now, we’re ready to do our most intense stretching. Our leg muscles are warm, and we can work them a little harder.
Again, we will encourage static stretching after your workouts, which should be at least 10 minutes, when possible.
When stretching, it is strongly recommended not to bounce. Bouncing could possibly tear a muscle. Gradually take each stretch just shy of the point of pain. Some even suggest that bending the knees a tad is OK.
Also, it is suggested working toward what is termed balance. Balance, in this instance, refers to working “both sides” of a muscle.
For example, if we work the biceps, we need to work the triceps. In our legs, when we work the hamstrings, we need to work the quads.
With all of this being said, the Coach is very aware that he has taken a 30-minute jog and made it into at least an hour’s activity.
That’s how things would work in a perfect world.
Thus, you will need to invest a little more time for your workouts, or figure out how to adjust what time you have to make things work a little better for you.
Finally, some may suggest using a heating pad for your hamstrings prior to working out or even wearing a sleeve during your runs.
On the flip side, ice should be used after the workout.
Also, light stretching may be worth a try during other times of the day.
With the examples given, hopefully you can find something to add to your routine that will eventually get rid of your soreness.
For a more professional answer, please consult a certified fitness trainer and/or your primary-care physician. Good luck!
Coach’s Comment: We should all have an intense desire to keep living until we can feel assured that the world is a little better place for us having lived in it. Get outdoors, and have a safe and fun weekend.
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You can contact the Coach via email at askthecoach2003@yahoo.com.