To crosstrain or not to crosstrain?

When it comes to crosstraining, keep in mind that the ACSM guidelines recommend it for overall health--not for sport-specific performance. This is crucial because it reconciles what sometimes seems like conflicting evidence.

Do You Stretch?

The pros do it. We should, too.

Stretching can keep us loose and limber, able to do more. It can relax us, which is a boon to sleep and stress reduction. And it can release muscle tension, easing headache or back pain. Although stretching is an easy way to exercise, exercise tapes often give it lip service or skip it entirely. So do many joggers and other weekend warriors - until muscle pulls send them to a doctor.

Why stretch?

Foam Rollers Can be a Godsend

Using a foam roller is a great way to get your muscles prepped for your new sporting season. Foam rollers are denser then pool noodles, six inches in diameter, one to three-feet long. Professional leagues such as the NHL incorporate foam rollers into workouts every day.

Is it possible for a 60-year-old to be as limber as Gumby?

To regain that Gumby-like flexibility would require a real commitment, but it is possible. An excellent study published in the Journal of Geriatric Physical Therapy in 2007 found that if older people stretched five days a week for six weeks, holding the stretch for 60 seconds and repeating it four times, they could improve their ankle movement by over 12 degrees, which is a lot.

Is Stretching a Waste?

''There is a school of thought that says you shouldn't stretch at all,'' says Smillie, ''the reasoning being that some doctors have encountered athletes who have been injured while stretching. That's the extreme point of view. But by far the majority of opinion, both practical and theoretical, is that stretching --- improving flexiblity and mobility -- is good for preventing injury, for preventing muscle soreness and for making the body more efficient.''

Stretching the Truth?

August 31, 2002

LIMBERING up does not prevent muscle soreness or reduce the risk of injury, according to scientists. Studies have shown that stretching before and after exercise will prevent only one injury every 23 years. Stretching may only reduce muscle soreness by 2 per cent. The review of five studies, involving 77 subjects, was published this week in the British Medical Journal.

Stretching before Bed

I have a dear friend who also runs 30 miles per week. We swap stories about exercises, foods, and pets. Ninety-nine percent of the time we’re on the same page. So when we aren’t, I always pause to consider why.

The other day I mentioned that I stretch before going to bed . . . in the dark.

Her response?

“Sounds like biorhythm insanity.”

I didn’t really respond.