Jon L. is the Crew/Volunteer Coordinator for the Seattle 3-Day, but when he’s not working to support Seattle crew members, he’s also a long-distance runner with years of experience hitting the pavement. Jon agreed to be our guest blogger this week, to talk about the importance of stretching.

Coach Jon

You can safely assume that walking for three days, let alone three days that carry you 60 miles, will take a toll on one’s body. While it may seem like “just walking” to some, those who have done the 3-Day can certainly tell you it’s much more. There is a lot of time spent on your feet, which the majority of the general population is not used to. The pounding you get from walking on mostly hard surfaces, like sidewalks, can be tough on your muscles and joints. Throw in a couple of hills, and it could be a recipe for leg soreness. One of the most elegant and efficient ways to combat this stress on your body is by stretching.

Here are some basic tips to help you get the most out of your next batch of stretching:

• Ease into your stretching routine – One of the biggest mistakes in developing a stretching routine for yourself, especially early on, is stretching too much, too soon. Your muscles have a baseline level of flexibility, which is determined based on how much the muscles are used and how much they have been cared for. If you overstretch—by stretching for too long or by pulling your muscles beyond their capacity—you can end up doing more harm than good.
• No BOUNCING! – When stretching any muscle, you want to make sure you make unrushed, smooth and deliberate transitions. This allows your muscles to adapt slowly to the new sensation of being stretched. If you bounce, it adds quick and intense stress to your muscles, which could lead to pulls and strains. Remember, we’re trying to help your muscles, not add to their misery.
• Find your breath – An important but often overlooked aspect of stretching is breathing. One of the best ways to help your muscles recover is by getting them nice clean oxygen. So make sure you remember to breathe, slowly and deeply, while you stretch to keep the fresh oxygen flowing.
• Focus – Pay attention to the muscle that you are trying to stretch. This will help prevent overstretching, while allowing you to focus on helping that specific muscle to feel a little less sore. It also gives you time to remember that all-important breathing.

Remember, stretching is not a cure-all for muscle soreness. It is just one stepping stone in injury prevention. It does not replace consistent training and recovery, it simply allows you to get back to training with muscles that are looser and more responsive. If you feel like you are injured, or that you are developing an injury, please see you doctor right away.

PLEASE NOTE: THE HEALTH, SAFETY AND TRAINING INFORMATION PROVIDED TO YOU IN CONNECTION WITH YOUR PARTICIPATION IN THE SUSAN G. KOMEN 3-DAY IS NOT INTENDED TO REPLACE OR BE CONSTRUED AS MEDICAL ADVICE AND ANY SUCH INFORMATION IS NOT A SUBSTITUTE FOR SEEKING MEDICAL ADVICE OR TREATMENT FROM YOUR MEDICAL PROVIDER. BEFORE STARTING ANY EXERCISE PROGRAM OR FOLLOWING ANY RECOMMENDATIONS, ADVICE OR OTHER INSTRUCTIONS REGARDING TRAINING FOR THE KOMEN 3-DAY OR ANY ATHLETIC EVENT, YOU SHOULD FIRST CONSULT A PHYSICIAN AND HAVE A PHYSICAL EXAMINATION.