If you’ve read this blog then you’ve probably heard me refer to my friend Phil Wharton, who I had the chance to spend a week with last summer at the Nike Elite Camp. He’s a great therapist and accomplished runner, yet his greatest contribution to the sport is his teaching of the Active Isolated Flexibility (AIF), which I have in the past referred to Active Isolated Stretching (AIS). The AIF stretches that Phil teaches are a must for any serious runner and many of the top US distance runners can be seen doing these stretches as part of the their training. I encourage you to take the time to watch the video, then go to Home Depot and spend $10 on a rope (I believe 8 feet, 8 inches is what they recommend) and do these stretches. The science behind the stretching – to get a stretch but not so much that you damage the muscle or injure the golgi tendon organs – is sound and after just three weeks of doing this you’ll see the results in terms of your suppleness and range of motion.