Is static stretching good or bad? I'm talking about doing it post-run.
I've ready Steve Magness' take on it, and some other articles. It seems that these are the pros and cons:
Pros:
- Improves flexibility, allowing for an increased range of motion (if your cadence was too fast, this could help you get it down to the 180ish target)
Cons:
- Takes time (10-15 minutes, for holding 20-30s per position)
- Makes microscopic tears in your muscles, decreasing the "springiness" of your muscles, affecting elastic energy return and power. Overall effect is a reduced running economy, which can last up to 2 weeks.
Other things (not necessarily pros or cons)
- Stretching is not linked to injury prevention, in empirical studies.
What I'm curious about is that the studies that show the running economy benefits of not stretching vs stretching are limited by the length of the studies. Isn't it possible that if you stopped static stretching for a few years, your flexibility would get so bad that due to decreased range of motion, your cadence would sneak up to 220ish?
Do elites static stretch? Why or why not?