Running with Swee

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Swee leading the warm-up session at the monthly adidas Women’s Run which she conducts. The group then splits up for various distances of up to 8km. (Photo © Leslie Tan/Red Sports)

Stretching is a part of training that is often neglected by runners. Many fail to recognize that stretching is an integral part of the training process, to help you maintain or improve your body's flexibility.

Many of us stretch before physical activities, but we tend to underestimate the importance of stretching after physical activities. Why is post-exercise stretching important? During a training session, your muscles contract and shorten, so stretching after training helps to restore your muscle length and maintain the range of motion in your joints.

In other words, post-exercise stretching gives you good flexibility, and retains the muscle balance in your body and around your joints. This will help you keep your running technique and form in good order. Flexibility is a key ingredient in the recipe for good athletic performance, alongside cardiovascular fitness, muscular endurance, power, and speed.

Maintaining flexibility also minimises injuries while tight and shortened muscles (inflexibility) tend to be more susceptible to muscle strains and tears. In addition, stretching after an intensive or strenuous training session will help to reduce muscle soreness by restoring muscle length and aiding in circulation.

When preparing for your training session, stretching should be done after about 5-10mins of easy running. This is to ‘warm up' your muscles before stretching them. Stretching ‘cold' muscles can cause injuries. Stretch each of your major muscle groups slowly and controlled. Hold the positions of your stretches for at least 20 to 30 seconds to a point of mild tension, not pain. Repeat the stretches as required.

After your training session, do an easy 5-10mins of jogging followed by your stretches. Similarly, hold the positions of each of your stretches for at least 20 to 30 seconds (longer would be preferred) only to a point of mild tension. Keep repeating stretches as required. Remember to plan some time in your training sessions for stretches as your flexibility does contribute greatly to your performance.

Running with you ~ Swee

“Everyone is trying to accomplish something big, not realizing that life is made up of little things.” ~ Frank Clark
“Greatness lies not in being strong, but in the right use of strength.” ~ Henry Ward Beecher

Dr Tan Swee Kheng is a Kinesiologist and movement specialist. She obtained her Doctorate of Philosophy in Kinesiology from Michigan State University, USA. Currently, Dr Tan conducts an exclusive running program just for women – The First Stride, designed to demystify training processes to help women achieve their running potentials. Recently, adidas has partnered with Dr Tan to offer free running sessions to women via the adidas Women's Run initiative.

Today, Dr Tan still maintains her competitiveness in sporting events such as marathons, biathlons, and triathlons. She has run several local and overseas marathons including the 2002 Boston Marathon in Massachusetts, USA, and has taken part in several local biathlons and triathlons. Dr Tan is also a one-time Ironman finisher.