Not only that, but other research has found that static stretching actually reduces running efficiency. If something you did could improve performance, decrease risk of injury, and help you feel better on a run, all in less than five minutes’ time, you would do it consistently. Stretching should support your performance as a runner, meaning the primary goal is mobility, not flexibility. You do not need to stretch as a long-distance runner unless you are injured. But it wasn't always like that. Dynamic stretching seeks to improve mobility and involves moving through your range of motion, often in a manner specific to the sport. You can use right hand to press right knee down for a deeper stretch. In his book “Running Rewired” Jay Dicharry recommends holding a static stretch for 3-5 minutes if you have an area with very limited mobility (i.e.if a muscle on one side is noticeably tighter than the other side). Use hashtags #running and #RunnersRoundup to stay in touch and promote your content. By Hunter Hewitt; One doctor thinks static stretching is taboo before a long run. Some of them include: 1. So you can imagine the huge smile I had as I read this, LOL! Static stretching lengthens the muscle to the point of tension and then holds, without any movement, for 15 seconds or more. A, Scandanavian Journal of Medicine and Science in Sports. 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. This comes back to the rubber band model. We provide dynamic stretching videos designed for runners. For Deena Kastor, however, the answer is simple. Not flexible? This comes back to the rubber band model. The more flexible the runner, the lower their running economy. Coupled with other activities that boost mobility and there’s little reason for static stretching. We get it, life is busy. Flexibility is not necessarily beneficial for runners. Excerpts and links may be used, provided that full and clear credit is given to This Runner’s Recipes with appropriate and specific direction to the original content. If it … Static stretching was no cure-all. Stretching is one of those things that’s easy to put off, so long as we can still get out and run. Fact or myth: static stretching is essential for runners. Static Stretching Before Running. Otherwise I do a dynamic warmup before each run. 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. Stretch deeply into the muscles that keep you moving forward during your walk or run with this standing stretch. 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. If you can touch your toes, then you’re flexible. I think its just one of those things where if what you’re doing is working- great. So while stretching before a run is definitely not recommended, stretching after a run may not be as detrimental. Typically held for at least 60-seconds, the purpose of static stretching is to increase flexibility. It promotes healing blood flow and increases range of motion. Static Glute Stretch Often referred to as pigeon pose, this stretch … And I foam roll post-run. Be consistent: stretch on a daily basis. Grasp your knee with your left hand and pull it up toward your left shoulder. Both static stretching and dynamic stretching before exercise have been found to be beneficial for different types of athletic activities. Their flexibility could lead them to stretch too deeply, which can cause tears in the muscle. 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. It’s like yanking hard on the ends of a rope to untangle a knot: it only makes the knot harder and tighter. 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. Related: 10 Crucial Lower Body Stretches for Runners. No stretching needed. 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. 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. Ultimately, we don’t need a lot of flexibility to improve our running. 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. I’m trying this for my tight left soleus (not before a run- I do it at night) just to see if it works. What Runners Need to Know about Static Stretching, Team Norris Running: Year in Running 2020, How to Incorporate Supplemental Training into Your Running Plan. All that requires mobility rather than flexibility (more on how to improve mobility later). I am injury prone and I do dynamic stretches before each run. Ideally, runners will focus most of their time on a series of dynamic warm up exercises like the Mattock Routine above. And luckily enough, static stretching is all you need to get all the flexibility … In conclusion? Wait until you’re finished running! Our training in college was then reaffirmed by one of my favorite books, Cardio or Weights? 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. Should You Stretch Before Running? Every week, you should be running fast, strength training, performing dynamic mobility drills, running off-road, and sitting less. Mobility is the ability to move through a normal range of motion with strength. It’s active. Browse more videos. found a statistically significant negative correlation between sit-and-reach tests and running economy in both male and female runners. The problem with static stretching as a warm-up … You can also perform these stretches periodically throughout the day, whenever you’re feeling tight. Playing next. Thanks for the information! The comparison with the rubber band makes it easy to understand why static stretching can be detrimental for a runner. 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. If you’re stretching to stay healthy, you’re largely wasting your time. There’s a big difference between flexibility and mobility. The iliotibial band is a long thick band of fascia that stretches from the outside of the hip down to the tibia. THANK YOU! Do you static stretch before or after runs? Bend your left knee, grabbing onto the foot with your left hand to help pull the heel in closer to the body. The Seven Key Stretches For Runners In this video, Jon discusses the seven main lower limb stretches that should be completed after running.These are static stretches that should be held for th... English (US) But if you can sprint, move well over some basic obstacles, or run over hurdles then you have good mobility. This is where my stance on stretching may surprise you: I consider it virtually worthless for injury prevention. Aim to stretch … The stretching section includes all the essential stretches necessary for both runners and triathletes alike. Consider that most injuries happen within the normal range of motion. Static stretching should be performed slowly without bouncing. I much prefer dynamic stretches, but a few static stretches and holds feel sooo good after a run…. Oddly, it still divides many runners now. The below static stretches are most helpful to runners and hikers. I have gotten much better with my active stretching before my run (probably because as I’ve gotten older it is really helpful). We didn’t want to “be tight” and everyone knows (right?) I do not stretch. So while stretching before a run is definitely not recommended, stretching after a run may not be as detrimental. Static Stretching Exercises No Good For Runners Many runners who learn forefoot running sometimes get off to a rocky start. 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