by Coach Barry Anderson  Probably the most overlooked part of a workout plan for distance runners is the time spent on stretching and improved flexibility. This concept is probably amplified by the fact that distance running is not seen as an explosive action like sprinting or jumping that are more likely to produce muscle or tendon pulls or tears.

Injuries associated with distance training and racing are more insidious. They will slowly develop as the wear and tear builds over time. Muscles and connective tissue will shorten or become inflamed due to repetitive motion. Eventually these over-use issues will develop as an injury that can prevent running.

A simple program of static stretching utilizing 5 or 6 different exercises that address the major muscle groups associated with running will improve your chances of avoiding or minimizing injury greatly. It is best to do some light running prior to stretching before a workout to initially warm up the muscles. Stretches should be gradual to the point of resistance and then held for 15-20 seconds. After some experience with this form of static stretching, you may even feel the muscle relax and lengthen. As few as three repetitions for each exercise will produce noticeable benefits after a period of time.

The bottom line is to be patient.  Just as improved fitness levels through running takes time—so does improved flexibility. Try to learn to enjoy the time spent on your stretching program. When done prior to your workout, take this time to review the day’s workout plan and purpose. Add a second stretching session after your running workout and cool-down for best results. This 10-15 minute investment each day is sure to make a difference in avoiding injury.

Barry Anderson was the women’s track coach for 10 years at Kansas State University. During his tenure, he was responsible for organizing and hosting the first women’s Big 8 conference championship, and coached over 30 athletes that earned All-American status. These athletes included All-Americans in cross country and in track events from the 880 yard run through the 2 mile (prior to metric races). On the national level, he served on numerous committees and wrote the operations manual for the women’s national track and field championships.