Stretching
Recent research has raised questions about the value of stretching. For instance, athletes who
stretched before 100m sprint or maximal jump testing actually performed worse than if they
performed warm up drills or didn’t stretch at all prior to the testing.
The majority of distance runners aren’t testing our vertical leap or our 100m times. Personally, I
would be downright embarrassed to see my results.
These studies do highlight the benefit of performing warm up drills. The most valuable warm-up
drills for runners include: easy running, cycling, cross-overs (sideways jogging with a cross over
pattern of the feet), heel walking, skipping and shallow lunges.
While stretching prior to competition may not have a beneficial effect, regular stretching does
appear to improve strength, jump height and running speed. Stretching for 15 to 30 seconds
increases flexibility as much as stretches held for a longer time. Improved flexibility initially lasts
approximately 90 minutes. However, if stretching is performed 3 to 5 days per week the gains
may last for several weeks.
Vinyasa Yoga For Runners is a 30 minute routine with sequences selected to
stretch every muscle used while running. If you need some help being consistent
or want a specifically designed program check this DVD out.
Gently stretching an injured area, as well as other tight muscles, can accelerate
recovery from an injury. If you are injured, try to stretch at least twice per
day.When stretching the injured area be gentle and only hold the stretch for five
to ten seconds and repeat five times. To improve the flexibility of a tight muscle, hold the stretch
for 15 to 30 and repeat three times.
The DVD The Injured Runner – A Balanced Solution contains a stretching
section with 26 different stretches you can choose from.
Stretching has also been advocated to prevent injuries. While many
individuals have made this observation, so far the research has not been
able to verify it. One factor that does clearly reduce your risk of injury is to
maintain a higher level of cardiovascular fitness throughout training, during
the off-season, and when you’re recovering from an injury. In one study assessing basic
trainees, those who were least fit were fourteen times more likely to sustain an injury than there
more fit counterparts.
Interestingly, three studies have found that the most efficient runners (fastest) were the least
flexible. The thought being that less flexible runners had a greater amount of elastic recoil and
hence require less energy to propel forward.
Many of us have experienced muscle soreness after a harder run or race. Several strategies
have been studied to determine the most effective method to reduce the soreness. Stretching
actually has less research to support its value than any other method including: massage,
acupuncture, Tylenol, anti-inflammatories, diathermy (a physical therapy heating treatment that
is also used in horse racing) and electrical muscular stimulation.
Before making changes to your stretching program (or lack thereof) it is important to realize that
the research on stretching is limited. There are many factors that affect running performance
and injury occurrence that are difficult to assess in a study. If you have had success with your
current stretching program, stick with it!
Key Points






Maintain cardiovascular fitness to reduce your risk of future injury.
Perform warm up activities prior to running.
Genlty stretch an injured area twice per day. Hold the stretch for 5 seconds and
repeat five to ten times.
Slow stretches held for 15 to 30 seconds may be more effective at improving
flexibility.
Regular stretching may improve: strength, jump height and running speed.
Some tightness (especially the hip flexors) may actually improve your running
economy.
Bryan Whitesides PT, OCS
Physical Therapist
Exercise Program For:
Runner's Stretches
Date: 8/13/2012
Page: 1
Front ankle stretch
Runner stretch
• Stand at wall.
• Place top of involved foot down, toes pointed, as shown.
• Slowly lower body until stretch is felt in front of foot.
• Hold, relax and repeat.
• Stand facing wall, hands on wall.
• Step forward with foot of uninvolved leg, leaning hips toward wall.
• Keep rear leg straight with heel on floor.
Perform 1 set of 5 Repetitions, once a day.
Perform 1 set of 5 Repetitions, once a day.
Hold exercise for 20 Seconds.
Hold exercise for 20 Seconds.
Soleus stretch
Standing Quad stretch
• Stand, left leg in front of right.
• Face wall, hands on wall for support.
• Slowly bend knees, keeping heels on floor, as shown, until stretch is felt.
• Repeat with right leg in front.
• Stand on uninvolved leg, using table or chair for balance.
• Bend knee of involved leg.
• Grasp with hand and gently pull up toward buttocks.
• Hold and repeat.
Perform 1 set of 5 Repetitions, once a day.
Special Instructions:
Keep thigh straight in line with body, do not bend at hip.
Perform 1 set of 5 Repetitions, once a day.
Hold exercise for 20 Seconds.
Hold exercise for 20 Seconds.
Kick up hamstring stretch
Hook Piriformis stretch
• Lie on back holding knee from behind, pulled toward chest, as shown.
• Gently straighten leg.
• Repeat with other leg.
• Lie on back with knees bent.
• Cross one leg over the other.
• Grasp knee and ankle as shown.
• Pull knee across chest to opposite shoulder as shown.
• Repeat with other leg.
Perform 1 set of 5 Repetitions, once a day.
Hold exercise for 20 Seconds.
Perform 1 set of 5 Repetitions, once a day.
Hold exercise for 20 Seconds.
Issued By:
Bryan Whitesides PT
Signature: ___________________________
These exercises are to be used only under the direction of a licensed, qualified professional.
Rocky Mountain Orthopedics
Except as to user supplied materials, Copyright 1995-2011 BioEx Systems, Inc.
Running Drills
Running drills can be used to improve running form, strength, coordination and flexibility
– all essential components to better running. Perform running drills prior to running or
racing and stretching exercises after exercise. For best results, perform these drills
barefooted on a grass field.
Grapevine
Heel Walk
Front Kick
Back Kick
Jump
Skip
Walk / jog
sideways with
shoulders
facing
forward and
alternating
crossing
trailing foot in
front and then
behind.
Perform 2040 steps each
direction.
Walk on your
heels.
Perform 2040 steps
Keep your
back straight
and swing
your straight
leg forward
as high as
tolerated.
Alternate legs
and walk
forward
performing 10
swings on
each leg.
Jog forward
kicking your
butt towards
your heel
quickly.
Emphasizing
forward lean,
soft landing
and brief
contact.
Perform 10x
each leg.
Keep your
knees
relatively
straight and
jump 1”
quickly 30
times. Next
perform 15
hops on your
left then right.
Increase as
able.
Skip forward
emphasizing
forward lean,
soft landing,
brief contact
and driving
forward with
your knee.
Running Form
Runner’s come in many shapes, sizes and styles. One running form does not fit all
people nor does it guarantee superior performance or freedom from injury. However,
applying the principles in the acronym LARS can help you get the most out of your
running.
Lean. Running is a series of controlled falls. By keeping your center of
gravity slightly forward you move forward more naturally and with less
energy.
Alignment.
Keep the front of your knee positioned in line with the
center of your foot. Your knee is designed to function primarily like a
hinge. As runners fatigue or become inattentive to their form their knees
may rotate or drift inward excessively and put extra strain on the knee.
Relax.
Allow your hands, shoulders and face to relax while running.
Relaxation of these areas will conserve energy and allow for more fluid
movement of your body.
Soft.
Envision yourself as Pocahontas lightly running through the forest
as opposed to King Kong stomping through New York City.
Strength Training for Runners
Strength training is often the missing link in a runners training program. The following
exercises are a quick, simple way to strengthen several key muscles involved in running
and should be performed 2-3 days per week.
Core Fitness (front)
Maintain a straight position from ankle to
shoulder by keeping your abs tight. Keep your
torso high and chin tucked. Perform for 10 to
60 seconds and repeat 2-5 times.
Maintain a straight position from ankle to
shoulder while alternating lifting one foot and
then the other. Don’t let your but lift or sag.
Perform for 10 to 60 seconds and repeat 2-5
times.
Breathe out and draw your abs in to keep
your back from arching while reaching your
legs strainght out to 6 inches from the ground.
Only reach your legs out as far as you can
keep your back from arching (no hands under
the butt). Repeat 10 – 60 times.
Core Fitness (side)
Lie on your side with your butt and shoulder
blades flat against a wall. Keeping your top
leg straight and foot horizontal lift your leg 12
inches. Brace your abs to limit pelvic motion.
Goal 10# 30times
Support your body with your forearm and side
of your bottom foot. Keep your trunk straight
and perpendicular to the ground while lifting
your top leg.
Repeat 10 – 60 times
With a resistance cord around your ankles
walk sideways. Tighten your abs to keep
your shoulders directly over your hips. Avoid
leaning or dragging your feet. For additional
challenge maintain a squat position while side
stepping and keep your heels off of the
ground.
10 – 60 steps.
Leg Strengthening
Keep your trunk vertical and lower your hips
until your back knee is 2 inches from the
ground. Position your feet wide enough apart
so that your front shin bone remains vertical.
Focus on alignment by keeping your knees in
line with your feet. As your strength improves
hold dumbells.
3 sets of 8 – 12 repetitions.
Stand on your right leg and rest your left foot
lightly on an object behind you. Maintain an
upright posture with right knee and foot
aligned as you squat down. 3 sets of 8 – 12
repetitions.
This is an advanced exercise. Use caution
and have appropriate assistance. Maintain
good trunk and knee alignment while
squatting ½ depth. 3 sets of 8 – 12
repetitions.
Selecting a Running Shoe
Selecting the right running shoe can be a confusing venture. This guide will help you
navigate the shoe market and prepare you for a great running experience. Specialty
running stores are the best place to make your initial purchase. They will have
knowledgeable staff that understands the three main types of running shoes and how that
relates to your foot type. Chain stores will not have staff trained to offer you the best
advice. If you do not have a specialty running store close by, bring this guide with you to
assist the staff in finding the appropriate shoe type for your foot. A helpful web site that
can take some of the confusion out of selecting a shoe is www.roadrunnersports.com.
After determining the type of shoe you need you can print out a list of shoes that would
match your foot type and head to the store as an informed shopper.
Your foot type
There are three basic foot
types and running shoes are
categorized into three groups
to match these foot types.
This chart demonstrates the
relationship of foot type,
alignment and running shoe
type. An easy way to assess
your foot type is to look at
the impression you leave
when your foot is wet. Select
a running shoe type that
matches your foot type.
Variations
 You may find that the appearance of your foot impression is between two of the foot
types. In this case, choose the shoe type in the lower group of the diagram.
 If you have a larger frame and a normal arch try a shoe with a bit more motion
control.
 Light framed runners with a normal arch and excellent core strength should try a
shoe with a bit more cushioning.
A Perfect Fit
Once you have determined the type of shoe you need - try a variety of models and brands
to find the perfect fit. Each shoe model and make will have a slightly different shape,
contour, forefoot width and heel width. The following list will guide you to a perfect fit.
Shoe shape – Foot shape varies, some feet are relatively straight and others have a bit of
a “C” curve to them. Pull the insole out of the shoe you are trying on, stand on it to see if
it matches the outline of your foot.
Forefoot width – Some people are more comfortable with a snug fit while others like a
little room to wiggle the toes. This is a preference issue; research has shown that it does
not affect the mechanics.
Length – When you are standing and laced up there should be a little finger’s width gap
between the longest toe and the end of the shoe.
Heel cup – Heels vary in their width so you will need to try on different shoes to find the
brand or model that cradles your heel snuggly.
Points to consider

Selecting a shoe that matches your foot type and provides you with a perfect fit is more
important than the technological features. Don’t be wooed by the latest feature.

A quality running shoe typically retails for at least $70. Beware of shoes that retail for
less than this because they are often replicas or lower quality models.

Shoes require about 24 hours to recover following a run (yes, they recover faster in the
fridge). Don’t wear your training shoes when you are not training. If you train twice
per day you should have at least two pairs of training shoes.

Replace your shoes regularly. In a recent survey, runners training in a pair of shoes for
more than four months were more likely to be injured. If you are beginning to feel
more aches and pains the first thing you should consider is how much use have your
shoes had. Unfortunately, it is impossible to predict how much training a shoe will be
able to sustain and still offer you the support and cushioning you need. Runners who
train on trails and have great biomechanics may not need new shoes as frequently. If
you have to run on sidewalks or have a larger frame, you may want to consider
replacing your shoes more frequently
About the Author
Bryan and his wife Leanne have each been running for over twenty five years. They founded The
Injured Runner to help runners overcome injuries and enhance their enjoyment of running. Bryan
graduated from Baylor University with a Master of Physical Therapy degree and has specialized in
orthopedic and sports medicine. He currently practices at Rocky Mountain Orthopedics in Grand
Junction, Colorado (970.683.2225).
Barefoot Running
A sensible guide to conditioning
Introduction
Barefoot running is in the headlines of nearly every recent running magazine.
Twenty years ago, when I was running in college, we would take our shoes off
twice per week and run around the half mile grass field adjacent to the track. I
loved the feel of the grass under my feet and felt a freedom in my connection to
mother earth. On the track I preferred the feel of my spikes for firmness and
speed. One of my teammates tried training barefoot but he was so far behind
we figured it couldn’t be that beneficial.
Last week, when I was picking up my son from scouts, I noticed one of the
mothers wearing “Vibram FiveFingers” (a barefoot training shoe). I’ve heard of
“running around” to pick up your kids, but surely this mother wasn’t running
barefoot to pick up her son. Curious to observe her training program, I watched
attentively as she walked across the parking lot and hopped into her minivan –
no running, no forefoot contact, just a casual walk.
So, what’s the hype? Barefoot running gained popularity with the Best Selling
book Born to Run by Christopher McDougall. This book chronicles the history of
ultra distance running in America highlighting the abilities of the Tarahumara
Indian runners from Mexico who often run barefoot. Born to Run was followed by
a study published by Dr. Leiberman in the journal Nature that advocates barefoot
running (although with often misrepresented results). This is the genesis of our
current barefoot running movement.
As with all movements, the pendulum often over swings and we see irrational applications of an
otherwise good concept. Expecting that barefoot running would propel my teammate to super
performances was irrational and if the mother wearing ”Vibram FiveFingers” was expecting a training
effect from “running around” to pick up her kids she was misguided. The flip flops I was wearing had the
same training effect at a third of the price.
From my perspective, as a physical therapist and runner of 30 years, who has seen many movements
come and go – the centrist position of barefoot running is that it is most beneficial as a training aid. Use
occasional barefoot running to improve your foot strength and running form. This in turn has the
potential to improve running efficiency, rates of injury and running speed.
One of the reasons barefoot running is advocated is that when you run barefoot you typically land on the
front of your foot and not your heel. The mistaken leap in logic is that everyone should run landing on
their forefoot.
Faster runners, for the most part, land toward the front of their foot instead of on their
heel – it is the natural pattern or most efficient movement pattern for faster running.
Landing on the forefoot or midfoot position prepares you for immediate propulsion as
your center of gravity moves forward of your foot.
If your athletic ability and goals are such that running faster than a 9 minute mile is
realistic then it is definitely worth spending some time transitioning to becoming more
of a forefoot or midfoot runner. Barefoot running is a great way to get the feel for this faster style of
running because without shoes on you will naturally contact towards the front of
your foot.
In contrast, walking is almost always heel strike first (yes, even barefoot). Your foot
then accommodates to the surface of the ground and lastly your foot becomes
rigid again as you propel off of your forefoot. This is the most natural, efficient
movement pattern for slower speeds.
In many ways, jogging is like fast walking, where a heel strike is the natural pattern. Running shoes
dampen some of the impact associated with heel strike. So, if you do not have the desire or athletic
ability to move beyond jogging (which is perfectly acceptable) you should stick with your heel striking
approach. Barefoot running on a grass field or a rubberized track can still be used as a way to strengthen
the muscles in your feet and actual it really feels quite good.
Some people have advocated barefoot running as the cure for running injuries. I certainly agree that
barefoot running is an excellent way to strengthen the foot muscles, which may lose strength and fitness
as they are constantly cradled in shoes and orthotics. Barefoot running can also help you learn how to
run more efficiently which may reduce your risk of injury. However, there is not sufficient research to
say that heel strikers, forefoot strikers or bare foot runners have fewer injuries than those who run
wearing a classic running shoe. In a recent study, forefoot runners did have fewer knee and hip injuries
but they had more foot injuries.
The Plan
Now that we have discussed the background of barefoot running, let’s get started on your training
program. This program is designed to prepare you to use barefoot running as a training aid – not to
become a barefoot runner. If, after completing the training program you feel Mother Nature calling you
to make a bolder move and transition to full on barefoot running you will have the basics down. For
further guidance on how to transition to full running see Barefoot Running.
For best results perform your barefoot training on a well-kept grass field. If a grass field is not available a
rubberized track or treadmill can also work. Footwear should not be worn but if surface conditions
require (i.e. snow pack, rough terrain or skin conditions), the “Vibram FiveFingers” are an acceptable
alternative. Each step should be performed twice per week before or after your run or aerobic training.
Do not progress to the next step until you don’t experience any soreness or stiffness the morning after
your barefoot training session.
Step 1
Stretch*
Strengthen*
Step 2
Walk
Stretch*
Strengthen*
Step 3
Walk
Drill*
Stretch*
Strengthen*
Drills*
Run*
Step 4
Walk
Drills*
Run*
*See diagrams below.
Straight and bent knee calf stretch and plantar fascia stretch - hold 10
seconds repeat twice.
Stand barefoot with both feet on the edge of a stool or stair and raise
and lower fully 20 times.
Walk barefoot for 5 minutes.
Straight and bent knee calf stretch, plantar fascia stretch - hold 10
seconds repeat twice.
Stand barefoot with both feet on the edge of a stool or stair and raise
and lower fully 10 times. Then stand on one foot and raise and lower
fully 10 times each foot.
Walk barefoot for 8 minutes.
Skip for 20 strides (yep – just like when you were a kid).
Straight and bent knee calf stretch, plantar fascia stretch - hold 10
seconds repeat once.
On the edge of stair stand on one foot then raise and lower fully 20
times each foot.
Skip for 20 strides. Jumping jacks 20 times.
Run for 2-4 minutes – emphasize landing towards the front of your
foot and being light on your heels. Keeps your steps shorter and
quicker than you normally would.
Walk barefoot for 1-2 minutes.
Skip 30 strides. Jumping jacks 30 times.
4-8 minutes
Stretch:
Straight knee calf stretch
Keep your foot pointed straight forward as you lean
your hips forward and maintain your heel on the
ground. You should feel stretch in the calf muscle.
Hold for 10 seconds and repeat twice.
Bent knee calf stretch
Keep your foot pointed straight forward as you slide
your knee forward. Maintain your heel on the ground.
You should fell stretch in the Achilles tendon or lower
calf. Hold for 10 seconds and repeat twice.
Plantar fascia stretch
The plantar fascia stretch is performed by placing the foot
you are stretching behind the other foot with the ball of the
foot contacting the floor. Slowly move the knee forward and
press the ball of your foot into the floor to prevent it from
rising. You should feel a stretch along the bottom of your
foot. Hold for 10 seconds and repeat twice.
Strengthen:
Heel raises
Stand on the edge of a step without shoes on. Fully raise and
lower your heels. Focus on a slow and controlled motion.
Advance to single leg lowering with “Step 3”.
Drills:
Skipping
Skip forward emphasizing a long gliding motion. Use your arms for
momentum and try to keep the landing soft and quiet.
Jumping jacks
This exercise that was popular in the 70’s has many benefits,
especially when performed barefoot. Start in position “A” and
then hop and land in position “B”. Repeat the sequence landing
on the ball of your foot and emphasizing a quiet, soft landing.
Running form:
Stride – Shorter stride with emphasis on lifting your foot quickly off the
ground.
Contact – Land towards the front of your foot avoiding the heel strike contact.
Posture – Tall posture with very slight lean forward.
Bryan Whitesides PT, MPT, OCS
Physical Therapist
Rope Jumping for Runners
Many of us haven’t touched a jump rope since elementary school days.
You may have memories of hours of fun while singing silly songs,
embarrassment of your lack of coordination or fear of getting near the
girls that could jump the shoes off of you.
Rope jumping can be an extremely effective supplement to your running
program. With a little bit of effort you will run better, faster and with
greater enjoyment. Rope jumping improves:

Running speed

Foot strength

Muscular balance

Coordination

Aerobic and anaerobic fitness
As a physical therapist I have evaluated hundreds of runners. Each runner receives a comprehensive
assessment of their gait, flexibility, muscular strength, balance and hopping ability. Over the years of
testing runners I have discovered that many runners are more dominant with one leg and don’t realize
it.
One runner that I evaluated was an accomplished Master’s runner struggling with various nagging
injuries. He had been working hard on his training, emphasizing stretching and core strengthening.
When I tested his ability to hop on one leg we discovered a dramatic difference between his right and
left legs. On the right he could confidently jump over 50 times. When I tested his left leg he couldn’t
hop more than 13 times and had difficulty staying balanced. Hopping didn’t hurt – he just didn’t feel
coordinated or strong.
This was an athlete that was running 80 to 100 miles per week. Each mile he would take about 1,000
steps. Think of that, an accomplished Master’s runner, covering 100,000 steps per week with a flat tire.
No wonder he was injured. His running machine was out of balance. The rest of his examination was
really quite good so we had him reduce his running and start rope jumping.
The plan was that he could only hop on his right leg as many times as he hopped on
his left. Initially, he performed 3-5 sets of 13 jumps on his left then performed the
same number of hops on his right leg. Quickly, his coordination, strength and
jumping ability improved. Within a few weeks he was jumping a total of 250 hops on
each leg every workout session. We turned him loose to run and he set a new PR at
the first race he ran. It has now been two years and he is still enjoying his new
freedom to run fast and without pain.
Hopefully, you don’t have as dramatic of an imbalance as this runner had. Chances are, however, that
there is enough of a difference between your legs to make rope jumping very beneficial. Even if you feel
symmetrical you will be impressed with how jump training strengthens your feet and literally puts a
“spring in your step”.
Rope Jumping Tips
If you are one of the many people who feel uncoordinated when rope jumping try “air jumping” or
jumping without a rope. Simply jump as if you were spinning a rope until you become more confident,
then add the rope in for a more vigorous work out and enhanced coordination.
Ropes costs between $3 and $60. I prefer the simple ropes with 1 inch plastic beads
because it adds a little weight to the rope and they are cheap and durable. Ropes
that are nylon cords tend to maintain the crease from packaging which makes them
difficult to use. Leather ropes with pivot bearings in the handle are the supreme
jump rope but on the expensive side. Cheap versions of the leather rope also
maintain their crease from packaging making them difficult to use.
Rope jumping is best performed on a firm surface. A wood floor, like a basketball court, is optimal but
any firm surface will work.
Wear your running shoes when you jump to cushion and protect your feet. If you are “air jumping” you
can train in the grass but it doesn’t work well for rope jumping.
Initially, start by jumping with both feet 20 times, then left foot 20 times, and then right foot 20 times.
Gradually increase your number of hops rotating between double and single leg hops (see “Training
Program”).
When you jump think of springing with your feet – your knees should be only slightly bent. Your heels
should not touch or only touch very softly.
Listen to yourself jump. Jumps should be soft and rhythmic. If your jumps are strained and loud
perform fewer hops but more sets (10 sets of 5 instead of 50 consecutive jumps) focusing on fewer but
high quality jumps.
Use the circular motion of your wrists to spin the rope as opposed to using your arms.
Limit your rope jumping to twice per week. Once you have reached Step 3, one workout per week will
maintain your gains.
Always jump the same number of jumps on each foot. If you can do 40 jumps on your right foot and 30
on your left then limit the hops to 30. You have been over training your dominant leg for years. This is
the time to balance and restore symmetry.
Train pain free! If you can’t hop on one foot because of pain you will need to use a lower impact form of
cross training (swimming, cycling, elliptical, rollerblading, etc.) until you can jump without pain. If you
can jump without pain but at the end of your workout your heel / Achilles is tender for less than 10
minutes you may continue jump training.
If counting drives you crazy try singing one of those silly songs.
As you feel more comfortable try some variations: deeper knee bend, torso
twist, side hops, double rope spin, weighted rope, etc.
Be patient and have fun with your rope jumping!
The Training Program
This is an example program, modify it to meet your needs.
Both Feet
Right Foot
Left Foot
Level 1
20 jumps
20 jumps
20 jumps
(210 total jumps)
30 jumps
30 jumps
30 jumps
20 jumps
20 jumps
20 jumps
Level 2*
20 jumps
20 jumps
20 jumps
(420 total jumps)
30 jumps
30 jumps
30 jumps
40 jumps
40 jumps
40 jumps
30 jumps
30 jumps
30 jumps
20 jumps
20 jumps
20 jumps
Level 3*
20 jumps
20 jumps
20 jumps
(690 total jumps)
30 jumps
30 jumps
30 jumps
40 jumps
40 jumps
40 jumps
50 jumps
50 jumps
50 jumps
40 jumps
40 jumps
40 jumps
30 jumps
30 jumps
30 jumps
20 jumps
20 jumps
20 jumps
*Only progress to the next level when you have no soreness the morning after your workout.
Bryan Whitesides PT, OCS
Physical Therapist