static stretches for runners

It can help to strengthen fascia and joints, done properly, although of course I am not a therapist. Some people feel better if they stretch regularly and do not see any negative effects. concluded that static stretching had no to low effect on preventing injuries. The Best Stretches to Do Post-Run. If you already stretch without negative effects, you can keep going – but know that you can stop without negative effects. So while stretching before a run is definitely not recommended, stretching after a run may not be as detrimental. But that doesn’t mean we can’t engage in some static stretching. The goal is to loosen, not stretch, and the best way to do this is to simply run at an easy, relaxed pace. If you do not have a proper range of motion through your shoulders, for example, then you may choose to incorporate some chest stretches into your routine. And I foam roll post-run. But static stretching can still have a place in any runners’ training program as long as a few caveats are met: I outlined some of my favorite static stretching examples in this new video: The 3 mistakes to avoid when stretching are: If you enjoy your static stretching routine, there’s no reason to stop. Cross-Legged Toe Touch Cross your legs and reach toward your toes. Static stretches for runners include calf, hip flexor, quadriceps, and iliotibial band stretches. A 2009 study in the Journal of Strength and Conditioning Research found a statistically significant negative correlation between sit-and-reach tests and running economy in both male and female runners. I find that doing a little light stretching for a few seconds (mainly my hip flexors and glutes) helps me feel better after a run but I rarely make the time for it anymore. Lower-Back Stretch For most people old habits die hard. I think we have to find what works best for our bodies. The Centers for Disease Control and Prevention actually published a review of 361 studies in 2004 that tried to answer this question. Dr. Cucuzzella is on board and notes that stretching is not usually a good treatment for injuries: But when the fascia [connective tissues in your body] become overly stressed, it can become bunched into a knot…. Please check your email to confirm your subscription and download your copy of injury prevention exercises for runners. For this entire article, the focus is on static stretching and flexibility. Some people feel better if they stretch regularly and do not see any negative effects. Experts compare stretching cold muscles to … Their flexibility could lead them to stretch too deeply, which can cause tears in the muscle. I have gotten much better with my active stretching before my run (probably because as I’ve gotten older it is really helpful). If you are not doing it or often skip it, you are fine – do not start a static stretching routine. If you have an injury or limited mobility, deliberate and careful stretching may be beneficial, so long as you time it appropriately with your running. The notion of static stretching is ingrained for many runners; however, research and practice indicate that static stretching may not be as beneficial as we once believed – and could even be detrimental for runners in some circumstances. The solution, as Dr. Cucuzzella mentions, is a dynamic warm-up routine that’s followed by at least 1-2 miles of easy running. Don’t wait until an injury forces you into a stretching routine. When you stretch before a run, you essentially remove desired tension from that muscle. While static stretching can help you relax and feel better after a run, there’s no substitution for more effective mobility training. Your email address will not be published. If it … Stretching is one of those things that’s easy to put off, so long as we can still get out and run. There’s a big difference between flexibility and mobility. Not only that, but other research has found that static stretching actually reduces running efficiency. Static stretching at the end of your run can bring your heart down, cut your risk of injury and lessen muscle soreness." When done consistently over time to improve flexibility, stretching will actually change your muscles and result in a poorer running economy, according to some studies. By Hunter Hewitt; One doctor thinks static stretching is taboo before a long run. Use hashtags #running and #RunnersRoundup to stay in touch and promote your content. However, at this stage static stretching is not very important and muscle tension could be held for about 10 seconds. Both static stretching and dynamic stretching before exercise have been found to be beneficial for different types of athletic activities. "Dynamic stretches activate and loosen up all your leg muscles, preparing you for your run. Follow along with this 30 min stretch routine designed to help increase flexibility! I’m just going to keep doing my thing. their runs. Static stretching involves extending specific muscles and holding the position. Do it immediately before running to get all of the benefits. Eight stretches to try post-run: Hold each of these stretches for around half a minute, and depending on how long you’ve got, repeat once or twice … Required fields are marked *. Every week, you should be running fast, strength training, performing dynamic mobility drills, running off-road, and sitting less. A 2011 review published in British Journal of Sports Medicine concluded that stretching does not reduce muscle soreness – whether it is performed before or after exercise. The more flexible the runner, the lower their running economy. Contrary to popular belief, static stretching does not improve performance, prevent injury, or even decrease muscle soreness. 6 years ago | 9 views. THANK YOU! Unlike static stretching (more on the science here), both theoretical and practical evidence points to … Dr. Mark Cucuzzella, author of Run For Your Life, does not mince words when it comes to static stretching before a run: The current consensus is that it’s not necessary, and may even be counterproductive. Fact or myth: static stretching is essential for runners. Their flexibility could lead them to stretch too deeply, which can cause tears in the muscle. Oddly, it still divides many runners now. Breathe deeply and regularly during the stretches. Performing stretching exercises after a run will help you cool down gradually and improve your flexibility. I think if you get injured frequently you do things to minimize it. and flexibility. I am injury prone and I do dynamic stretches before each run. You are invited to the Inlinkz link party! 2. Dynamic stretching seeks to improve mobility and involves moving through your range of motion, often in a manner specific to the sport. However, the issue is not just stretching before a run (which you should avoid) – it is also static stretching in general. Note: You should not perform this extensive stretching routine after very intense workouts. The problem with static stretching as a warm-up … He says if you do this daily for six weeks the tissue will permanently lengthen. Recommended cool-down routine: 5-10 minutes of easy running; 3-4 series of stretches; Hold each position for 60 seconds; Exercise 1: Cool-down stretch for hips and quadriceps All that requires mobility rather than flexibility (more on how to improve mobility later). I tell new running friends all the time not to stretch before a run but instead to warm up by walking and moving around a little and that’s all they need. Static stretching -- the bend-and-hold, toe-touching stretches you learned in gym class -- might be a thing of the past. Hold for 30 seconds, then switch sides. Bend your left knee, grabbing onto the foot with your left hand to help pull the heel in closer to the body. Even research demonstrates this; a 2011 randomized controlled trial published in The Journal of Strength and Conditioning Research found that well-trained female runners did not experience a dip in endurance performance even when they stretched after their runs. Snoolflamboyant. A dynamic stretching routine aims for immediate, workable results, as opposed to static stretching, which is a long-term play meant to encourage elasticity in tendons and connective tissue. For instance, researchers at Florida State University found that trained distance runners were roughly 5 percent less efficient and covered 3 percent shorter distances when they performed static stretches before their runs . In fact, when done properly it can boost feelings of well-being and relaxation – the ingredients necessary for optimal recovery. I’m always in a rush. Here’s the deal – if you want to perform better, flexibility is of tremendous importance, irrespective of the specific workouts you do. Mobility is the ability to move through a normal range of motion with strength. A. concluded that stretching does not reduce muscle soreness – whether it is performed before or after exercise. Be sure to switch how your legs are crossed and do the stretch evenly for both crossings. Following your run workout is the best time to turn to static stretches, in which you hold a lengthened muscle position and really “feel the stretch.” Immediately following your cooldown, devote 5 to 10 minutes to these stretches. Our training in college was then reaffirmed by one of my favorite books, Cardio or Weights? These facts force us to consider whether being more flexible will only exacerbate injury problems. Static stretching was probably introduced to you when you first started running. Flexibility is the ability to achieve large ranges of motion in the joints. Just avoid these mistakes and you’re ready to stretch! Static stretching, on the other hand, is done at the end of your workout, and involves stretches that you hold in place for a period of time, without movement. Wait until you’re finished running! You can also perform these stretches periodically throughout the day, whenever you’re feeling tight. Static stretching is a very good way of improving your flexibility – with a consistent and thorough series of stretching exercises you’ll improve it over time. But is stretching an effective warm-up routine? Static stretches often isolate a single muscle group. Dynamic stretching is generally beneficial for endurance athletes. Thanks for this information. When I do a post-run stretch (or when I teach a stretch class) I do it through a range of motion, without holding static stretches, which is really more to improve mobility. that stretching helps you stay healthy. I’m always so worried that I don’t stretch enough after my runs! It’s like yanking hard on the ends of a rope to untangle a knot: it only makes the knot harder and tighter. So while stretching before a run is definitely not recommended, stretching after a run may not be as detrimental. Download our free Cheat Sheet to foam rolling for runners, featuring a photo guide for: Get it here and hang it up where you foam roll. Refer to it whenever you need that extra nudge to prioritize your recovery. Another thinks dynamic stretching will tire you out. You do not need to stretch as a long-distance runner unless you are injured. While static stretching involves holding a stretch for an extended period, dynamic stretching is a continuous movement that puts joints and muscles through a full range of motion. TIn simple terms, a stiffer spring means more energy return, which means you are a more efficient runner. During a warm up runners should perform dynamic stretching and static stretching should be performed after training or as a seperate session on its own. The stretching debate—both pre- and post-workout—seems never-ending. Hold for 10-20 seconds and then repeat on the other side. We’ve got it all on video – take a look here. The iliotibial band is a long thick band of fascia that stretches from the outside of the hip down to the tibia. Coupled with other activities that boost mobility and there’s little reason for static stretching. If your muscles and tendons are too loose and plastic, your ground impact time is likely longer – which can be a contributing factor for injury. Static stretching was no cure-all. Enter your email and you'll get: Jason is a 2:39 marathoner, USATF- Copyright © 2021 Laura Norris Running on the Brunch Pro Theme, Static stretching lengthens the muscle to the point of tension and then holds, without any movement, for 15 seconds or more. No stretching needed. Browse more videos. While stretching has an appropriate role in the treatment of injury, static stretching may not prevent injury as we once believed. Thank you for subscribing! Soon, our coaches barely recommended stretching. The stretch should not hurt. I get the advice to ‘make sure you stretch before you go’ so often from well-meaning people and I’ve stopped trying to convince them otherwise. This was the prevailing dogma for the first 5-6 years of my running career. While stretching may feel good to some, no research indicates a clinically significant reduction in muscle soreness from static stretching. Too often, we do exactly this in the name of physical therapy and traditional stretching exercises. To prevent injury and hasten recovery, perform … No “ballistic” stretching where you bounce in and out of a stretch, Stretch for about a minute – not too long, but not too short, The exact strength exercises that prevent injuries, Workouts that boost your speed (even for beginners), Pacing strategies, coaching Q&A, and more. Ideally, runners will focus most of their time on a series of dynamic warm up exercises like the Mattock Routine above. by Alex Hutchinson. Now, it’s worth noting that there are outliers here, as there are with almost everything in exercise science. Follow. It is frequently problematic amongst runners when it is tight. © Laura Norris and Laura Norris Running, 2019. While stretching has an appropriate role in the treatment of injury, static stretching may not prevent injury as we once believed. Runners Stretches: Iliotibial Band This runner stretch is very important and often overlooked. Static stretching targets collagen (the main component of tendons and connective tissue such as fascia) elasticity as well as muscle length. Coupled with other activities that boost mobility and there’s little reason for static stretching. I also do static stretches and foam rolling after runs and workouts. Occasionally I do some stretches afterward but often not then either. These dynamic warmup exercises … Static Stretching for runners. This tension in your muscles acts as a spring. Flexibility is not necessarily beneficial for runners. Even research demonstrates this; a 2011 randomized controlled trial published in, The Journal of Strength and Conditioning Research, found that well-trained female runners did not experience a dip in endurance performance even when they stretched. It is also worth noting that some runners do need to stretch because of limited mobility. Static stretching decreases tension and stiffness, especially when you hold the stretch for more than 15 seconds. You can use right hand to press right knee down for a deeper stretch. Crossing your legs during a toe touch can help you get a deeper stretch. Your foot hits the ground and your muscles and tendons compress and absorb energy; the muscle then releases that energy to propel you forward. It’s OK to feel a deep stretch with some … But if its not, this is important to know. Aim to stretch … Not flexible? It does not raise your heart rate, lubricate joints, metabolically prime muscles for work, increase elasticity in connective tissues, open capillaries, and raise your core body temperature. The Mattock Dynamic Warm-up is a good example to get you started: This series of dynamic stretching exercises will do everything a good warm-up routine is supposed to do and prepare you for running. While not a magic bullet, dynamic stretching can achieve all those things. Contrary to popular belief, static stretching does not improve performance, prevent injury, or even decrease muscle soreness. In straight-up runner-science fashion, we’ll break down the stretching explanation like this: When an runner starts exercise by static stretching, she pushes cold muscles to their limit and risks potentially pulling a muscle. The below static stretches are most helpful to runners and hikers. The notion of static stretching is ingrained for many runners; however, research and practice indicate that static stretching may not be as beneficial as we once believed – and could even be detrimental for runners … Best Stretches for Runners. This is where my stance on stretching may surprise you: I consider it virtually worthless for injury prevention. Fact or myth: static stretching is essential for runners. Once a light sweat breaks some static stretches can be performed. He writes for over 200,000 runners a month and has helped tens of thousands of runners accomplish their goals with results-oriented coaching programs. Keep thinking of the rubber band here: the more you stretch it, the less “snap” it has and the more it loses its function. 1:13. Static stretching isn’t all that it’s cracked up to be. Dynamic stretching takes the muscles through their full range of motion. There was an error submitting your subscription. Static Glute Stretch Often referred to as pigeon pose, this stretch … We get it, life is busy. A foam roller – like this one – loosens musles, fascia, and connective tissues. Coach Nick Anderson shows us what else we need to do besides running: warm-up drills, core exercises and post-run stretches. The most common times for stretching are either before running or stretching after you finish running. But runners don’t need exceptional levels of flexibility. Both of these have helped me tremendously to stay injury free. In fact, many argue that being too flexible increases a runner’s risk of injury. I’ve been reading similar information to this about stretching for a few years now and it makes sense but I know not everyone agrees. I agree with everything you said, but want to add one thing. Subscribe for my weekly newsletter and receive a free download of injury prevention exercises for runners. Let’s take a look and see how we can use stretching strategically to improve our running. In conclusion? That’s because stretched muscles are less responsive and can’t hold as much tension. As explained on the runners warm-up guide page, some easy stretches can be performed after a good warm-up walk or jog of 5 to 10 minutes. You’ll perform better, have a lower risk of injury, and feel better too! Is static stretching an effective injury prevention tool? Join Mile by Mile, Confessions of a Mother Runner, Runs with Pugs, and Coach Debbie Runs, and myself each week for the Runners’ Round-Up Link-Up! Ultimately, we don’t need a lot of flexibility to improve our running. Stretching should support your performance as a runner, meaning the primary goal is mobility, not flexibility. When we are static stretching, we are lengthening the muscle for an extended period. When you stretch before running, it’s to warm up. Static Stretching for runners. I am also taking a course from RockTape on foam rolling next month & can’t wait! But that doesn’t mean that static stretching has no place in your training program. Be consistent: stretch on a daily basis. Otherwise I do a dynamic warmup before each run. These elements of training improve mobility without ever requiring you to stretch. The Stretching Saga comes down to this: whether to do static stretching or dynamic stretching before exercising. The stretching section includes all the essential stretches necessary for both runners and triathletes alike. Think of a rubber band: you want a rubber band that can easily snap back to its original shape, rather than one that becomes stretched beyond the point of use. To minimize the negative effects, you do want to follow any stretches with some dynamic stretches. Not only does completing a dynamic running warm up help get your blood flowing, but it loosens up your muscles prior to heading out on a run. This is incredible – the rubber band analogy was very useful in making me understand. A session of static stretching acutely impairs muscle strength and power. Consider that most injuries happen within the normal range of motion. Ah, the age-old debate: Should you stretch before running or after your run? After all, performing dynamic stretches before runs has helped … Stretching for flexibility achieves a different goal. Sometimes my stretch classes happen later in the day but I do them daily. If you’re stretching to stay healthy, you’re largely wasting your time. Be sure to follow the tips below to obtain the greatest benefit from stretching: 1. If the goal of stretching is “flexibility” then what does that really mean? The goal of static stretching is flexibility or your range of passive motion. These exercises differ from the static recovery stretches you might do after a run that involve holding a certain position for a certain amount of time. found a statistically significant negative correlation between sit-and-reach tests and running economy in both male and female runners. I much prefer dynamic stretches, but a few static stretches and holds feel sooo good after a run…. Improved flexibility. “Stretching was not significantly associated with a reduction in total injuries… [and] use of stretching as a prevention tool against sports injury has been based on intuition and unsystematic observation rather than scientific evidence.”. What Runners Need to Know about Static Stretching, Team Norris Running: Year in Running 2020, How to Incorporate Supplemental Training into Your Running Plan. We didn’t want to “be tight” and everyone knows (right?) And since they require active, functional movement, the flexibility you gain is more useful. Thai Yoga Stretching Exercise, How to Stretch Adductor & Hip Flexor, Runners Lunge. It’s passive. For Deena Kastor, however, the answer is simple. We provide dynamic stretching videos designed for runners. Hypermobile runners should be cautious about static stretching. Sign up for SR's free running e-course and you'll get downloads like workouts, strength exercises, and ebooks to help you become a better runner: claim your free downloads here. Grasp your knee with your left hand and pull it up toward your left shoulder. Static stretching becomes complicated for runners because of its effects on flexibility. While stretching may feel good to some, no research indicates a clinically significant reduction in muscle soreness from static stretching. When done consistently over time to improve flexibility, stretching will actually change your muscles and result in a poorer, Journal of Strength and Conditioning Research. In fact, many argue that being too flexible increases a runner’s risk of injury. Static stretches often isolate a single muscle group. In the long run, prevention is always worth the 15 minutes a day it takes! I like the rubber band comparison. And luckily enough, static stretching is all you need to get all the flexibility … I’m trying this for my tight left soleus (not before a run- I do it at night) just to see if it works. And that was reflected in my coaching: as the years passed and I became an upperclassmen at Connecticut College, we focused more on dynamic stretching and drills. 8 Dynamic Stretches for Runners. Typically held for at least 60-seconds, the purpose of static stretching is to increase flexibility. Supportive Exercises For Runners. A session of static stretching acutely impairs muscle strength and power. The more flexible the runner, the lower their running economy. Mobility is active; it is the ability to move through your normal range of motion with strength. And that a very common running form problem is over-striding (i.e., too much range of motion!). Static Stretches for Trail Running While performing static stretches, move slowly and smoothly and remember to breathe. But sometimes I do walk a bit at the beginning of a run and start my runs slow (esp if it is cold out.). Ideally, runners will focus most of their time on a series of dynamic warm up exercises like the Mattock Routine above. In other words, it’s a failure as a warm-up. Do you static stretch before or after runs? The comparison with the rubber band makes it easy to understand why static stretching can be detrimental for a runner. Don’t stretch a cold muscle before exercise. Strength Running is Reader Supported!Copyright © 2021 StrengthRunning.comTerms of Service • Privacy Policy • Site Design by Charfish Design, Centers for Disease Control and Prevention. Stretching our muscles before running may even be counterproductive. To combat muscle tightness, you want to foam roll, strength train, and perform dynamic stretches. The goal of the prolonged lengthening of the muscle is to help stretch the collagen fibers and provide you with a lasting lengthened muscle and, … A shorter version of the exercises is probably enough. Static stretching is not essential for performance or injury prevention and may actually impair performance in some athletes. Hell, you probably stretched before you ever went running! This allows your muscles to … Who's right? If you’re trying to run fast, you may be setting yourself up for a poor performance or even an injury. Some of them include: 1. Alright! If you can touch your toes, then you’re flexible. The conclusion? Muscles require a certain amount of elastic storage for energy return. A 2010 review published in Scandanavian Journal of Medicine and Science in Sports concluded that static stretching had no to low effect on preventing injuries. These stretches are best done after exercising, when your muscles are warm and more elastic. That said, I definitely don’t do static stretching before a run, and am definitely not a fan of pursuing flexibility for flexibility’s sake alone. We should ask ourselves the hard questions: When I first started running in high school, 10 minutes of stretching before we started running was standard. It promotes healing blood flow and increases range of motion. Add a few skips, lunges, and even a few short pickups… This is dynamic stretching. Static stretching comes with tons of benefits that can help you to make the most of your workout routine. Use stretching strategically to improve our running traditional stretching exercises no good for because... That a very common running form problem is over-striding ( i.e., too much range of motion legs crossed. Is essential for runners many runners who learn forefoot running sometimes get off to a poorer economy, in! Stay healthy, you ’ re ready to stretch as a warm-up Kastor, however the... I agree static stretches for runners everything you said, but want to add one thing may. Me to warm up exercises like the Mattock routine above debate: should you stretch running... Between sit-and-reach tests and running economy huge smile i had as i read this, LOL place your! Add a few skips, lunges, and injury resilience spring means more energy return, which you. Stretch evenly for both runners and triathletes alike stretching had no to low effect on preventing injuries and connective.. Tips Tagged with: running, training tips has an appropriate role in the,..., core exercises and post-run stretches am much more likely to foam roll in... 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