Ignore the New Rules of Stretching at Your Own Peril
October 19, 2006 | Tags: Exercise • Fitness • health • Health & Fitness • Injuries • Running Tips • stretching
Most experts agree on why you should stretch:
1. Stretching enhances muscle flexibility,
2. increase’s the body’s range of motion,
3. and can alleviate muscle stiffness.
But, as far as most athletes are concerned (that’s you!), the most important thing about stretching is that the three reasons listed above combine to help you a) perform better and b) avoid injury.
But, the rules around when you should stretch have changed and, if you’re not paying attention, you might be doing so at great risk. Indeed, if you ignore these rules, the outcome will likely be that you a) perform worse and b) invite injury!
Rule #1: Do not stretch before exercising
Why? Stretching damages cells so the body can rebuild with more flexible replacements. The bottom line talked about here (at about 2:05 in the podcast), and explained in greater detail here, is that stretching before exercising will not improve performance and may lead to injury so you’d be wise to replace pre-exercise stretching with five or ten minutes of light, warm-up activity such as brisk walking or cycling.
Rule #2: Do stretch after exercising.
Why? The repetitive, limited range of motion of many exercises (running can be one of them) can cause temporary shortening of muscles. The best time to counter these effects (stretch them!) is immediately following exercise while the muscles are warm.
Rule #3: Do Incorporate Stretching Into Your Routine as a Standalone Exercise Activity
Why? Studies have shown that treating stretching as its own type of workout is the most effective way to stretch your muscles so they’re long and supple all the time.
Putting it All Together
Runner’s have their cardio requirements taken care of by simply taking part in their activity of choice. In addition, most of us are familiar with the benefits of strength training. And now, we’ve got good reason to join that yoga or pilates class — because, over time, those kinds of stretching exercises do the best job of enhancing flexibility and increasing the body’s range of motion. The triangle is complete.
So, by all means, incorporate stretching into your routine.
Just do it at the right time and place.
[via Quirks & Quarks: Exorcising Myths About Exercise Photo Courtesy Spencer Olinek's Flick feed]
Written by Mark Iocchelli · Filed Under Health & Fitness, Injuries, Running Tips
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All I can say is: Bikram! Bikram! Bikram! that’ll stretch ya, but good! nice work, mark!
The suggestion I got from a running clinic I attended was to do exaggerated running motions. Things like bouncing leg lifts, jumping jacks, etc.
I’m not sure that’s wise advice to follow. I think if you look at the article linked in this post, it talks about appropriate stretching but I will follow up on this.
Mark,
I’m not sold on the new mantra of not stretching before running. I’ve tested both ways and I certainly feel and run better if I stretch as part of my warmup. I think the keys are to 1) warmup before stretching and 2) only stretch to the point where you first feel tightness in the area you are working. Basically my pre-running stretching is limited to my ‘free range of motion’ and doesn’t attempt to extend my flexibility. That is saved for post workout.
As the cliche’ goes “your actual mileage may vary”, but I’ve stretched pre-workout for most of my running career and the only true pulled muscle I’ve had in the past 3 years (adductor) was when I didn’t stretch before sprinting in ‘04. Since then I’ve run faster and haven’t had more than ‘Old Man Soreness’ to complain about due to (I believe) stretching before sprinting. Note: I agree that you can get away with not stretching before slower paced distance running, but personally I still feel better if I stretch first.
[...] This just in: streeeeching [...]
I used to stretch before running, but finally took advice from all the experts to stretch after a little warmup. However, I don’t know that I can feel any difference. What is an appropriate amount of time to stretch after a 4 mile run? What about a 10+ mile run?
Stephanie, just do the stretch after your run before you clean up. The problems are from stretching before the main workout.
[...] Running Network has got more great information on stretching here and [...]
OK, I think I understand now. Don’t stretch before running, err…unless your sprinting or doing speed work. Stretch after running some, but not too much. Or stretch when your not running at all. Or don’t because you’ll cause injury…or not. No confusion anymore. All very clear.