Roy Pirrung and stretching

Most of you are probably not aware of it, but one of the greatest distance runners in US history lives nearby is a small town near Milwaukee. His name is Roy Pirrung. Roy holds numerous US age group records, especially for the 50-mile and 100K distances. Even now with his age well into the 50's, he still competes on a world-class level on the US National Men's 100K team. Many of these 100K road races are in Europe, though the US National Championships (for selecting this year's team) will be in Wisconsin this year on April 7th. Ann Heaslett (also from Wisconsin), a 4 time US National Women's 100K team member, is helping her husband direct the race.

Anyway, those of you who have run with me probably know that I'm not a real big fan of stretching. The simple fact is I have never noticed any real correlation between all those great stretchers and those who race well and avoid injuries. Done wrong, it can be harmful. However, in the interest of presenting both sides of that debate, I've inserted below an article on stretching from Roy Pirrung.

Steve R.

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*roy pIrRUNg column: Stretching should be important part of your warm-up*

February 9, 2007

In this frigid weather, it is important to stay limber.

A little stretching after a short warm-up and you'll be ready to deal with
the slipping and sliding on winter roads and trails.

It only takes about 10 minutes to do a thorough warm-up and complete a
stretching routine.

Although stretching has always had its pros and cons, most find it to be
beneficial if done correctly.

The correct way is to have your body warmed up. Next, it is important to do
the stretches properly to obtain the benefits they offer.

The following are stretches you should consider:

n Lie on your back with your legs extended. Bend your right leg and clasp
your hands behind your knee, pulling it towards your chest while keeping the
left leg extended. When you reach your chest, take a deep breath and hold it
for eight seconds. Switch to the other leg and then repeat on both legs.
Besides stretching the hamstrings, it opens the hip flexors and relieves
tension in the lower back.

n Remain on your back. Bend both knees, cross your right foot over your left
thigh, just above the knee and with your hands around your left knee, pull
your leg towards your chest. Switch legs and repeat three to four times on
each side. This also opens the hip flexors and relieves lower-back tension.

n Still on your back, extend both legs straight out, then pull your left
knee into your chest and grasp the outer side of the knee with your right
hand. Pull the knee across your body towards the ground and attempt to keep
your left arm extended and your head flat on the ground, holding for eight
seconds while breathing deeply. Switch sides and repeat on both sides three
to four times.

This not only stretches the hip flexors, it also stretches the iliotibial
band that runs from your knee to your hip.

n Lie on your stomach, prop yourself up with your right forearm, then reach
back and grab your left foot. Pull your foot towards your buttocks while
keeping the left hip level with the ground. Do not arch your back or twist
the pelvis. Hold for eight seconds taking deep breaths, release, alternate
sides and repeat two times on each side.

This benefits the hip flexors and the quadriceps.

n The previous stretch can also be done while standing and instead of your
forearm, use your hand against a wall or other immovable object. Reach back
and grab your left foot with your left hand, (and for variation cross over
with your hand to the opposite foot), keeping the thigh muscles tight, pull
back and up, touching your foot to your buttocks. Do not tilt forward,
alternate sides and repeat twice on each side.

n With your feet about six inches apart, standing approximately three feet
from a wall or other means of support, at shoulder height, reach forward and
place your hands on the supporting structure, shoulder-width apart. Next,
flex forward from the hips, pressing down on the supporting surface, flatten
your back while lowering your head between your arms. Repeat holding for
eight to 10 seconds, several times. This will relieve tension in your
shoulders, lower back and hamstrings.

n To stretch the upper calves, stand facing a wall or tree. Put your hands
on the wall and place your left leg three or four feet back. Next, shift
your weight to the leading leg, bending it while pressing the left heel to
the ground. To stretch the lower calves, assume the same position with your
legs closer together and both legs bent while leaning forward. Hold,
alternate and repeat twice.

These stretches will add flexibility to cold, tight muscles and will help in
cold or warm weather.