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Ann:
According to the American council of Exercise the greatest increase of flexibility comes between ages 7-12. However after that it’s all down hill. As we get older our joints are less pliable and our range of motion becomes limited.

The good news is that working out is the great equalizer. The more active you are the more flexible you will be. Since you have been running for over twenty years you have had little need to stretch however at thirty-eight years of age your body may be signaling that it’s time to start.

Failure to properly stretch can cause a variety of problems including muscle imbalance, shortening of connective tissue and injury. So if you don’t stretch you may be an accident waiting to happen

Running is considered a high impact sport because of the pounding motion that results when your feet meet the pavement. If certain areas of your body are tight, it may cause you to put undo stress on other body parts in order to compensate. A tight calf could cause you to put stress on your knee joint thus causing a serious injury.

When stretching it’s important to focus on the muscles you plan on using most. Your focus should be on the quadriceps-front of the thigh, the hamstring-the back of the thigh and both calves. I also believe that it is very important to stretch the lower back in order to maintain proper balance.

I find it very useful to stretch before and after workouts. Stretching before you run will help loosen your muscles and insure that your joints are warm and ready for action. It also helps to maintain balance so that your body will function properly.

Stretching after your workout helps to flush out unwanted chemicals caused by hard workouts. It also helps to reduce soreness and aids in the healing process.

You may want to come up with 2 separate stretching routines. One can be used as a pre workout and one for post workout. I usually spend more time stretching in my pre workout routine because the muscles are cold and need more time to loosen up. I abbreviate the post stretching routine because the muscles are now loose and more flexible. Regardless of how you decide to do it, be sure to use slow controlled movements. Don’t bounce. Hold each stretch for about 30 seconds. Make sure you stretch throughout your entire range of motion. Your muscles should feel tension not pain.  You may want to repeat the routine a couple of times until you feel ready to run.

A good stretching routine should be part of everyone’s workout. However as you get older it’s even more important. Remember when it comes to flexibility you either use it or loose it!