If you have studied my eBook on stretching, you'll know why to stretch and when to stretch.  You've also learned a lot about how to stretch.  So what else is there?
 
Quite a lot, really.  In fact, whole books have been written about stretching routines, not even counting the yoga books.  So here is today's tip, which you won't even find in the books!

How do you know if you're stretching correctly?



By this, I mean are you stretching too hard, leaving yourself open to injuries?  Or too easy, in which case you're not doing much good?  How can you tell when your stretch was just right?
 
The most important time is after the run, when your muscles are fully warmed up, and especially after a hard workout.  As you know, you'll do an easy stretch for fifteen seconds to restore your muscles to their previous level of flexibility.  Then you'll ease into a developmental stretch to add more flexibility.  This is important for a number of reasons, but for a runner it means that your stride will naturally get slightly longer, which will improve your speed.
 
At the end of the 15-second developmental stretch, do you feel relieved that the stretch is over?
 
If so, you're overstretching!
 
Or do you feel so good that you want to linger in the stretch for a bit?  That's a good sign: it means you're stretching perfectly.  By all means linger a little: you'll do your muscles a favor and feel good, too!
 
Here is a link to my favorite book on stretching.  Click here if you would like to read more on stretching routines.
 
More Hints
 
While I'm on the subject, here are a three more hints that you might find useful.
 
First, I notice that the depth of my stretch varies with the previous exercise.  For example, I get a much deeper Achilles stretch after running than after a bike ride.  This makes sense when I think about it: my Achilles tendon gets a good workout running, but is not really getting used much on a bike.  So after a bike ride, I find that if I go deep on an Achilles stretch, that tendon starts to hurt.  Forcing it can damage the tendon, so I ease back.

The second hint is in regard to the developmental stretch.  When stretching my quadriceps, I find that tightening my glutes helps deepen the quadriceps stretch for the developmental phase.  If my heel is already pulled into my buttocks, tightening those muscles is the only way to deepen the stretch.

Finally, you will often notice that for some stretches one side is more flexible than the other.  It is good to pay a little more attention to the less flexible side.  There is no rule that says you can only stretch for 30 seconds: after the developmental stretch you may be able to go deeper for a "bonus" stretch.  Doing so will improve flexility on the tighter side and help reduce the chance of later injuries.
 
Happy stretching!