A flexible runner is a happy runner.

After yesterday's relatively intense 3 1/2 hour workout (tennis and run), my problematic left ankle was pretty stiff and asking for some R&R when I woke up this morning. It was definitely time to take my allotted second day off of the week. But, as I have mentioned in a previous post, there are always things to be done to supplement your running on your days off.

Today didn't involve any actual cardio workout, but it did include some stretching.

Stretching and its subsequent flexibility is one of the best things you can obtain to compliment your training. Your muscles work in what are commonly referred to as "muscle groups." In essence, when your foot strikes the ground, the force travels from your foot, up your leg muscles, into your hips, and up your back. When a particular muscle, for example's sake, your calf, is tighter than the rest of your legs and lower back, your body naturally transfers the stress normally absorbed by your foot's strike to the remaining muscles of your lower body. This maldistribution of stress among your body's muscles is a common cause of injury to athletes of all disciplines.

The solution? Increase your flexibility.

A lot of people take this general concept of flexibility to mean that they should spend 10-15 minutes before a run forcing their bodies into all kinds of weird positions before their run. This is not true. In fact, there is plenty of evidence that suggests that stretching before a run (stretching cold muscles) can be harmful to your muscles. The way I 'stretch' before a workout is simply to take my first mile or two at a much slower pace than I plan on running for a majority of my outing.

When it counts the most to spend time sitting down and working on deliberate stretches is FOLLOWING your run. In the 20 minutes after your workout, take some time to stretch out the various muscles groups which are employed during a run. Your calves, hamstrings, shins, thighs, the outside of your thighs, your butt, and lower back. While going into actual detail regarding how to stretch out all these various muscle groups is another blog entry altogether, I would recommend checking out some running websites such as Runner's World's website.

So whether you're out for a workout or taking they day off. 10-15 minutes of stretching will help your body immensely.

Happy Running!