Comments on: Ignore the New Rules of Stretching at Your Own Peril http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/ Runner's Information & Advice Sun, 21 Mar 2010 01:50:04 +0000 http://wordpress.org/?v=2.9.2 hourly 1 By: Mike from Shreveport http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/comment-page-1/#comment-248180 Mike from Shreveport Mon, 14 Sep 2009 16:51:29 +0000 http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/#comment-248180 There's a very good reason for not stretching before exercise: stretching a "cold" muscle can cause injury. You CAN do GENTLE "cat-like" stretching AFTER WARMING UP the muscles involved. The more intensely you intend to stretch, the more "warmed up" the muscle should be beforehand. But the main benefit of stretching comes after the muscle has been repeated tensed and contracted during exercise where it helps it return to its more elongated, relaxed state. I can vouch for the effectiveness of stretching after weightlifting and similar progressive resistance exercise for helping to prevent muscle soreness. It makes a huge difference! The same stretching before weightlifting does not seem to significantly alleviate the pain nearly as much. As always, please don't do ballistic or bouncing motions when stretching! It can do more harm than good. There’s a very good reason for not stretching before exercise: stretching a “cold” muscle can cause injury. You CAN do GENTLE “cat-like” stretching AFTER WARMING UP the muscles involved. The more intensely you intend to stretch, the more “warmed up” the muscle should be beforehand.

But the main benefit of stretching comes after the muscle has been repeated tensed and contracted during exercise where it helps it return to its more elongated, relaxed state.

I can vouch for the effectiveness of stretching after weightlifting and similar progressive resistance exercise for helping to prevent muscle soreness. It makes a huge difference! The same stretching before weightlifting does not seem to significantly alleviate the pain nearly as much.

As always, please don’t do ballistic or bouncing motions when stretching! It can do more harm than good.

]]> By: Andrea http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/comment-page-1/#comment-242228 Andrea Fri, 14 Aug 2009 15:11:47 +0000 http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/#comment-242228 I have been running for the past few months (low mileage -- 2-3 miles, 3-4 times per week). I always stretch before and after running. However, I have noticed that over the past month I have developed an aching feeling in my right buttocks. Also, my right hamstring is very tight and I am having a difficult time stretching it out. I don't understand why it is happening and why stretching is so painful for me. An injury maybe??? I noticed that the feeling goes away if I lay off from running for a week or two. However, when I return to my running routine, after I finish my run, that pain on my right side returns. Now I am starting to wonder if maybe my stretching before each run is contributing to the problem? Who knows... In any event, I am going to "experiment" by not stretching before my next run to see how I feel. I have been running for the past few months (low mileage — 2-3 miles, 3-4 times per week). I always stretch before and after running. However, I have noticed that over the past month I have developed an aching feeling in my right buttocks. Also, my right hamstring is very tight and I am having a difficult time stretching it out. I don’t understand why it is happening and why stretching is so painful for me. An injury maybe??? I noticed that the feeling goes away if I lay off from running for a week or two. However, when I return to my running routine, after I finish my run, that pain on my right side returns. Now I am starting to wonder if maybe my stretching before each run is contributing to the problem? Who knows… In any event, I am going to “experiment” by not stretching before my next run to see how I feel.

]]> By: duchossois http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/comment-page-1/#comment-20890 duchossois Tue, 29 Apr 2008 19:08:34 +0000 http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/#comment-20890 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. 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.

]]> By: Top 10 Questions Asked by Beginning Runners » Complete Running Network http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/comment-page-1/#comment-11956 Top 10 Questions Asked by Beginning Runners » Complete Running Network Tue, 12 Jun 2007 12:02:09 +0000 http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/#comment-11956 [...] Running Network has got more great information on stretching here and [...] [...] Running Network has got more great information on stretching here and [...]

]]> By: Blaine Moore (Run to Win) http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/comment-page-1/#comment-4638 Blaine Moore (Run to Win) Mon, 13 Nov 2006 20:06:27 +0000 http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/#comment-4638 Stephanie, just do the stretch after your run before you clean up. The problems are from stretching before the main workout. Stephanie, just do the stretch after your run before you clean up. The problems are from stretching before the main workout.

]]> By: Stephanie http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/comment-page-1/#comment-4623 Stephanie Mon, 13 Nov 2006 16:19:22 +0000 http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/#comment-4623 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? 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?

]]> By: booyaa dot org» Blog Archive » Running blog post round up http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/comment-page-1/#comment-3889 booyaa dot org» Blog Archive » Running blog post round up Thu, 26 Oct 2006 21:20:06 +0000 http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/#comment-3889 [...] This just in: streeeeching [...] [...] This just in: streeeeching [...]

]]> By: Paul http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/comment-page-1/#comment-3778 Paul Mon, 23 Oct 2006 13:26:17 +0000 http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/#comment-3778 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. 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.

]]> By: Mark Iocchelli http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/comment-page-1/#comment-3702 Mark Iocchelli Fri, 20 Oct 2006 02:30:42 +0000 http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/#comment-3702 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. 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.

]]> By: Dawn - Pink Chick http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/comment-page-1/#comment-3701 Dawn - Pink Chick Fri, 20 Oct 2006 01:38:24 +0000 http://completerunning.com/archives/2006/10/19/ignore-the-new-rules-of-stretching-at-your-own-peril/#comment-3701 The suggestion I got from a running clinic I attended was to do exaggerated running motions. Things like bouncing leg lifts, jumping jacks, etc. The suggestion I got from a running clinic I attended was to do exaggerated running motions. Things like bouncing leg lifts, jumping jacks, etc.

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