Running. All you need is a pair of shoes, some cool mesh and the pavement under your feet. Seems easy enough, right? Well, kind of. On the surface this certainly is the case, but most runners eventually find out that one of the hardest parts of training is not the running itself, but staying injury free. As runners, we are fortunate that to become faster we generally need to do one thing-run. Not happy with the results? Run a little more. This is the time-honored way to reach one's goals in a sport where improvement is very black and white. The problem that a lot of people run into (pun fully intended), is finding different activities that complement and support their running.

While most runners understand and accept the benefits of running intervals or strength training in the weight room, stretching is one of the most undervalued aspects of a runner's training. We thrive on the instant gratification we receive from the numbers on the watch or the burn we feel after a trip to the weight room, but how do we quantify a successful stretching session? Plus, let's face it, when most people finish a run they want just that-to be finished. You're sweaty and tired and late for your kid's soccer game, the hurdle stretch isn't high on the priority list. This is the ugly truth: as easy as it is, stretching is also one of the easiest workout-related activities to avoid. But should we be skipping the stretching?

Consider this: if your muscles are tight or shortened, your legs simply cannot achieve their full range of motion. Without this range of motion your stride shortens. A shorter stride means slower times because you are expending more energy over the course of your run. In addition to running slower (not to mention inefficiently), you're essentially training your body to run with those tight legs and that shorter stride. Thus begins a vicious cycle that is hard to break. Then there is the injury issue. Tight muscles cause overcompensation elsewhere which can eventually cause shin splints, stress fractures, or pulled muscles. Or perhaps you prefer plantar fasciitis? No? Well, if you had stretched your tight calves, maybe it could have been avoided.

For the most part stretching isn't fun. You won't get an argument out of most people on that point. If you are doing it infrequently and are consequently not very good at it (read: it hurts) stretching is going to be even less fun. But this isn't your mother's butterfly stretch. Sitting around touching your toes while your partner gently assists, a la 8th grade P.E., isn't the only way to go. These days, people use all manner of accoutrements to assist them in stretching-ropes, wobble and slant boards, giant Swiss balls, as well as yoga/Pilates videos. These things in turn help transform stretching from a boring time waster into a dynamic routine. Everyone has their favorite way to stretch, and we're not here to argue the merits of one method versus another. The key is the formulation and implementation of a routine. Let us rephrase and repeat that. As long as you have a set schedule for your stretching, it does not matter how you do it.

Runners typically have several stretches that they prefer. Depending on what feels tight, other stretches will occasionally be added to and subtracted from the mix. Be warned! This haphazard attack often leaves entire muscle groups untouched. The key to proper stretching is developing an everyday system that incorporates all necessary stretches and more. Be sure to pay attention to both major and minor muscle groups and spend a short but adequate time on each. In addition to adding some discipline to an often-unmonitored activity, having a plan will offer some psychological ease to the sometimes daunting task. Gone will be the days of forgetting to stretch your quads because the garbage hasn't been taken out yet. Simply set aside a few minutes after each run and perform your ritual.

Want to know the best part? You don't have to think. Once you've got a system in place you can shut your brain off and just do A followed by B followed by C. Factor an additional ten minutes into your before-work workout and you will never skimp on the post-run stretch. Add a rope or a ball and maybe you can trick yourself into thinking it's actually fun.

This brings us to the next point-the running is the fun part. It's why you are reading this in the first place. But when you step back and look at the big picture, it makes perfect sense- stretch now so you are not injured later. Stretch now, run faster later. Run faster and stay healthy longer; sounds like good incentive to develop and incorporate a stretching routine into your daily workout.

Ultimately, stretching is not a magic bullet. It won't shape your abs in seven minutes a day or give you a toned and sexy core with just two workouts a week. It won't make your whites whiter or cut a tomato after sawing through a cinder block. Nor will it knock a half hour off your marathon PR. But you know what stretching will do? It'll make those last two miles of your Sunday run feel better. Which means next Sunday maybe you will go two miles farther. And the Sunday after that, maybe you'll run the first ten miles faster. And before long, maybe you will cut that half hour from your marathon PR. Come to think of it, stretching might be a magic bullet after all. And even if it's not, it's free and will help you stay on your feet, and those are two things anyone can appreciate.

Dan Wilson and Ben Koch are competitive runners who live and work in the Washington Metro area. They offer individualized coaching services with the Run S.M.A.R.T. Project and can be reached via e-mail. Check out the site, submit a profile, and receive a free initial consultation about your training and goals today!