Thanks for posting those abstracts. Interesting stuff.
Thanks for posting those abstracts. Interesting stuff.
anEconomist wrote:
distance runners don't use explosive movements... stretching led to a drop in my times more than anything else I ever did (more mileage, speed work)...
i had an incredibly short stride, tight hips and as a result i had trouble running fast and/or efficiently
do i think it can help all or even most runners - no
but it was a complete blessing to my running when i discovered intense, proper stretching to open up my hips and hamstrings
it certainly can improve some runners
You actually have a good point that stretching can help some runners. If you have a particular muscle that's tight it can cause you biomechanical issues; it can also screw up other areas by pulling/pushing on its antagonist muscle group. For people with issues like that, well-targeted stretching is important.
Runners do use explosive power though. When you push off the ground; that is explosive power. The first 0.2s of the push-off phase, explosive power really helps.
Cool, thanks for posting that. My hamstrings and back might beg to differ, but maybe it's just psychological, who knows.
Anyone with chronic problems from tight calves or the like can tell you that stretching is indeed worthwhile for them. It's one of the first things a PT will prescribe.
Yes. Peoiple always litke to stick their finger in the eye of conventional wisdom. So coming out and saying Stretching is Bad or of no relevance" makes you stop and take notice, but I have to go back to what just about any runner will do prior to an event.
They jog, then even if they are not into "stretching" they will bend over touch their toes, etc. prior to running. It just feels right. Do you need to go throught a full on Yoga routine? Probably not, but some small degree of stretching cant hurt.
1. Muscle Stretching for Runners
By Dave Reese PT
“One of the biggest reasons people cannot mobilize themselves is that they try to accomplish great things. Most worthwhile achievements are the result of many little things done in a single direction.” - Nido Quebin
We use at least 430 muscles to move our bodies.1 People take the time to exercise yet don’t allow the time to stretch. But guess what happens? When you exercise, your muscle contracts. Over time, it could gradually shorten, which also could affect the performance of the other muscle groups. This imbalance, could eventually lead to a change in how you move and result in injury. If you have symptoms of stiffness or tightness, cramps, achiness, fatigue, or feeling tired, stretching may help. This article will provide you with the benefits of stretching, guidelines for stretching, and how to stretch with some pictures to use for stretching your lower extremities.
Benefits of Stretching:
“Normal” flexibility varies among each individual. Younger people and females tend to be more flexible than others.2 But everyone can stretch to better prepare the body for an activity and also facilitate recovery from that activity. Flexibility is generally defined as the range of motion around a joint. The goal of stretching is to improve your flexibility to enable you to perform an activity without compromising joint stability. Improved flexibility has many benefits:3
· Increased range of motion of your joints- requires less energy and provides a safer and more efficient movement.
· Injury prevention- although there is insufficient evidence to prove, by improving your range of motion, the soft tissue’s resistance to stretch is decreased. Soft tissue damage may not occur as this elastic limit of the tissue is not exceeded.
· Decreased muscle soreness- stretching after exercise can prevent or reduce delayed muscle soreness and enhance recovery. ( This may be attributed to the increased muscle temperature, circulation, enhanced blood supply and nutrients available to the muscle and joint during the stretching activity)
· Increased blood supply, nutrients and joint synovial fluid- regular stretching and proper warm-up increases the deep muscle and tissue temperature which decreases the synovial fluid thickness. This enables nutrients to be transported more easily to the joint articular and hyaline cartilage, possibly decreasing degenerative joint changes and allowing increased joint range of motion.
· Better posture- by improving your flexibility, better postural alignment and muscular balance can occur. Studies show that by improving pelvic mobility and strength, decreased low back pain is noted.
· Stress reduction- stretching encourages muscular and mental relaxation. These positive adaptations should lead to healthy, supple muscles that are more resistant to fatigue and injury.
Guidelines for Stretching:
I.) When to Stretch?
-Stretching is not a warm-up. The goal of your warm-up is to gradually increase the metabolic demands required for running. By doing a progressive warm-up, muscle temperature and blood circulation will increase. More blood flow (and nutrients and oxygen which fuel exercise) to the working muscles helps prevent metabolic by-products such as lactic acid. Improved core temperature allows for increased elasticity of the soft tissue structures improving flexibility and range of motion. Nerve impulses also travel faster at higher temperatures preparing the muscles for increased speed of contraction.
· Warm-up: should be gradual and of sufficient intensity to increase muscle and core temperature without causing fatigue or reducing energy stores. Usually 3-5 minutes is appropriate. Older, beginner, overweight, pregnant, or cardiac individuals may need 10-15 minutes.4
· If you will be running at a leisurely or steady state pace, stretching may not be needed if a proper warm-up is done. Stretching is encouraged; however, hold stretches to only 10 seconds before or during this warm-up phase.5
· For competition or more vigorous training, you may want to do a 10-15 minute warm-up, stretch, do an additional warm-up and then begin that specific activity.
· Cool-down: After an appropriate active cool-down of lowered intensity level, stretching is most beneficial. Try and stretch within 5-10 minutes after your activity. Increased body temperature increases the elasticity of the soft tissue structures allowing more stretch and flexibility.
II.) When NOT to stretch? 6,7
-If a sharp pain or discomfort is felt in either the muscle or joint
-When a muscle or joint is infected or inflamed
-Within 24-72 hours of a muscular or tendonous trauma
-Following a muscle strain or ligament sprain
-After a recent fracture
-If osteoporosis is present
-If a hard or bony block limits joint range of motion
-Use caution when you have a hyper mobile joint
III.) Types of Stretching?2,3,7
-A review of the literature revealed there is no one best way to stretch. Flexibility is joint specific, meaning if you are flexible in one joint, you may not be in another. A variety of structures (joint, skin, tendons and ligaments, muscle, etc…) affect flexibility. Some can be changed, while others can not. Muscle and its fascial components are changeable and respond to the following 5 types of stretches:
1) Static- generally the safest, being controlled, low-force, long duration, low risk. Stretches are held at end range for 30-60 seconds. May use active or passive movement combinations.
2) Dynamic or Ballistic- both are classified as active stretches using bouncing or abrupt type movements. They are high force, high risk activities. Dynamic stretches can be sport specific to running using fast, long strides ( with a posterior pelvic tilt). Dynamically, this stretches the hip flexors.
3) Active- voluntary, requiring strength of the muscle opposing the muscle to be stretched. It is low force and low risk. An example is lying on your back using your quadriceps to extend the knee, stretching the hamstrings.
4) Passive- when movements are applied by another source, such as a partner. They potentially have higher force and higher risk.
5) PNF (proprioceptive neuromuscular facilitation)- usually are performed by a partner and requires some expertise. Involves both active and passive movements (concentric and isometric). It is high force and high risk.
Common techniques are:
a) Hold-Relax: perform a passive pre-stretch of the muscle to end range. The athlete is instructed to ‘hold’ resisting the movement (isometric contraction) and then a passive stretch is then performed.
b) Hold-Relax with Agonist Contraction: same technique as hold-relax, however, during the final phase, a concentric contraction of the agonist (opposing muscle) is used along with a passive stretch to further increase range of motion.
How to Stretch:
Your stretching program is a planned and regular routine that promotes permanent elongation of the soft tissue without causing or contributing to an injury. Improving flexibility is a slow and gradual program. It may take several weeks of stretching before significant gains in flexibility are noted. Consider the following recommendations when performing your stretches:6,7
* In review, after a proper warm-up of at least 3-5 minutes, perform a static stretch for 10 seconds to each muscle group.
* During your cool-down, stretches should be applied for at least 30-60 seconds.
* Perform 2 sets of a stretch per muscle group during the cool-down.
* Stretch from distal to proximal muscle groups (gastrocnemius up to hip complex)
1) Move slowly through your range of motion to the point of tightness.
2) Perform the type of stretch.
3) As you stretch, the tension should gradually decrease. Take the muscle just beyond
the point of tightness at that time.
4) Stretch for the recommended time frame.
5) The stretch should apply tension on the soft tissues but not create pain.
6) Slowly release the stretch.
7) Repeat on the other extremity.
Pictures: Two pictures are provided for stretching each of the major muscle groups of the lower extremity. Below each stretch is an explanation of how to stretch that muscle in a ‘start’ and ‘finish’ position. In conclusion, muscle stretching should become a relaxing and enjoyable time to better prepare you both mentally and physically for your running program. Although this article only showed lower extremity stretches, consider stretching all of the major muscle groups for balance and symmetry 1-2 times a week. Yoga classes are one example of a group class program. Try the various types of stretches to see which you respond best to. Also, once you become comfortable with stretching, stretch your muscles in variations of each position of stretch. Our muscles have different fiber directions and orientations, and may respond better to these subtle changes. Contact a Sports Physical Therapist if you have any specific needs or problems. Maintain your flexibility gains by performing a regular and routine stretching program.
The author: Dave Reese PT
Is a Physical Therapist and certified strength training specialist at Performance Therapies, P.C., 2590 Holiday Rd., Ste. 10, Coralville, Iowa 52241. Correspondence can be sent to this address or by calling 319-625-3030.
Lower Extremity Stretches
Gastrocnemius: Place hands against wall, feet pointing forward, leg straight. Bend front knee keeping the heel of the back leg on the ground.
Start
Finish
Soleus: Place hands against wall, feet pointing forward, leg straight. Bend back knee
keeping the heel of the back leg on the ground.
Start
Finish
Quadriceps: Place foot on object with the other foot ahead of your knee. Tighten abdominals holding a posterior pelvic tilt. Drop the knee down keeping it close to other leg.
Start
Finish
Hamstring: Place foot on object. Do an anterior pelvic tilt (arch your low back). Leading with your chest, lean forward.
Start
Finish
Gluteals: Place foot on object. Lean forwards on that leg, moving through your opposite hip.
Start
Finish
Hip Flexors: Place foot on object. Internally rotate other leg (heel turned out). Tighten abdominals. Lean forward through rotated leg. Sidebend (reach arm overhead to opposite side) away.
Start
Finish
Adductors: Stand with feet apart. Step one leg out to side. Bend that knee, keeping your other leg straight.
Start
Finish
Piriformis: Lying on your back with knees bent, cross your leg onto the other knee. Extend opposite hand out to stabilze. Use other hand on knee to rotate hip. Don’t let hip come off
the ground.
Start
Finish
Gluteal Complex: On hands and knees, extend one leg back. Pivot and rotate the other leg
under you. With an anterior tilt slide extended leg further back. Keep hips level.
Start
Finish
REFERENCES:
Eventh J and Hamburg J. Auto Stretching. Alfta Rehab Forlag. Alfta, Sweden. 1989 p. 5-11
Baechle TR and Earle RW. Stretching and Warm-up, by Holcomb WR. Essentials of
Strength Training and Conditioning. 2nd Ed. Human Kinetics. Champaign, IL 2000. 16: 321-330
Brooks DS. Neurophysiology of Flexibility. Program Design for Personal Trainers:
Bridging Theory Into Application. Human Kinetics. Champaign, IL 1998. 8:141-
151
Brooks DS. A Physiological basis for warm-up and cool-down. Program Design for
Personal Trainers: Bridging Theory Into Application. Human Kinetics.
Champaign, IL 1998. 9:153-161
Kravitz, L and Kosich, D. Flexibility: A comprehensive research review and
program design guide. IDEA Today. 1993 June, pp.42-49
Brooks DS. Flexibility Training. Program Design for Personal Trainers: Bridging
Theory Into Application. Human Kinetics. Champaign, IL 1998. 17: 265-276
Kisner C. and Colby LA. Therapeutic Exercise: Foundations and Technique. F.A.
Davis Company. Philadelphia. 1985 4: 117-146
So eat wisely (nutrition) Train wisely. And you’ll keep running year after year without injury.
2. Stretching for Runners
Stretching for Runners - the Big Five
by Coach Roy Benson
This article by Coach Benson is from the guidebook this is included in Coach Benson's Training Plan by PC Coach. For more information on Coach Benson's Heart Rate Running Software, click here.
There is a balance between strength, endurance, and flexibility. One way stretching benefits your running is through improved flexibility: your stride length increases allowing you to run faster with no additional energy. These five stretches are a modest recommendation from an old coach who understands the need for balance. These stretches take only a few minutes and may lead to better health, speed and good looks while sprinting for the finish line. If you diligently perform these essential stretching exercises, you will notice that running becomes a little easier. You may even be surprised at the speed that lurks in your legs.
Here are Coach Benson’s Big Five Stretches –
These exercises will help minimize the ravages of running. They’re designed to work on the major muscles involved in the art of distance running.
Before you start, consider this advice from a 40 year veteran of competitive running:
Avoid stretching cold muscles. When muscles are cold, it’s easier to tear the muscle fibers that you are desperately trying to protect.
Walk or jog 5 minutes to get blood to the area, wear sweat pants or tights and try to stretch where it’s warm.
Always stretch to the point of discomfort, not pain.
Breathe comfortably and let the muscle group relax. As it relaxes, it will stretch.
Hold each stretch for 30 to 45 seconds.
Splits
This stretch will help to stretch your adductors. When tight, this muscle group - on the inside of your thighs - often causes straining of the iliotibial band (IT band) on the outside of your leg.
Set your feet parallel and spread them as far apart as possible. Fold your arms at the elbows, and bend forward while trying to reach the ground with your folded arms.
Hang Ten
To avoid shortening both your stride and your career, the Hang Ten stretches your hamstrings – the most vital muscle group involved in running.
This stretch will also loosen your lower back muscles. To perform this stretch, bend over at the waist and hang your fingers toward your toes, relaxing your neck muscles and letting your head hang.
Lunge
This stretch has a two-fold design. It will loosen both your hip flexors and your groin muscles – muscle groups that are vital to fast and uphill running.
Hip flexors are stretched by keeping the toe of the trailing leg pointed straight down as you drop your knee to the ground. (See photo 1 below). Groin muscles are stretched by rolling your foot over so that the inside edge is flat against the ground (see photo 2 below).
Photo 1:
Lunge Foot Position for Hip Flexor Stretch
Photo 2:
Lunge Foot Position for Groin Stretch
Flamingo
Tight quadriceps will decrease your back kick and shorten your stride. By stretching the quads, you help the hamstrings pick up your heels as you toe off.
Balance on one foot or hold onto a nearby object and keep your knee pointed down with your torso perpendicular to the ground. If you keeping your grip at the toes, you will also stretch your shin muscles.
Heel Drop
Loose calf muscles will help prevent Achilles tendonitis and take some of the burden away from your shins as you bring your trailing leg forward when running.
Stand on a curb or step and drop your heels just to the point of discomfort and relax your calves. Your heels will move closer to the ground as your calves stretch. Your calves, Achilles tendon and shins will thank you for this stretch.
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3.
Runners need active stretching.
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Runners need active stretching.
Runners are advised to do static stretches before, after, and often during the run. This includes common stretches such as the standing toe touch, seated toe touch, heel to buttocks, quadriceps stretch, standing wall stretch for the calves, and elbow behind the head shoulder stretch. Many reasons are given for such stretching, which include:
1. An increase in the range of motion (ROM),
2. Reduction in the incidence of injury,
3. Delay in the onset of muscular fatigue, and
4. Prevention and alleviation of muscle soreness after exercise.
These are valid outcomes but at the same time we should remember that inappropriate stretching can be detrimental to joint integrity and stability. For example, tendons and ligaments can be permanently deformed or damaged by overzealous or prolonged stretching that decreases joint stability. In addition, overstretching of the lumbar spine can damage nerves, introvertebrial discs, and blood vessels, sometimes with serious consequences. This applies especially to passive spinal stretching in the hands of amateurs as well as forceful attempts to assume certain yoga postures which involve spinal hyperflexion hy·per·flex·ion (hpr-flk, hyperextension hyper·ex·tend (-k-stnd, and rotation.
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In static stretching, you hold the end range of motion for anywhere from 30 to 60 seconds. For the stretching to be "successful" you must concentrate on relaxing the muscles so that you can keep increasing the ROM. Many runners take this advice to heart and stretch as much as possible not only before running but also during the day. As a result they develop great flexibility. But does it make them better runners? No. Studies done in the former Soviet Union have shown that static stretching has no correlation to athletic performance. In my practice I have seen many runners who did an extensive amount of static stretching who were also very prone to injury. Rather than preventing injury, it appears that the overstretching creates injuries.
Active stretching, however, has a very high correlation to athletic performance. If we look more closely at static and active stretching, it will be possible to better understand why this is so. For example, static stretching normally refers to flexibility exercises that use the weight of the body or its limbs to load the soft tissues. Rarely is this term applied to stretches which are forcibly produced by voluntary muscular contractions. Active stretching, as can by typified by the "cat stretch," is employed successfully in the cat kingdom, by most humans waking in the morning, and by bodybuilders in their posing routines.
Following are some definitions that are fairly well accepted in the fitness and sports worlds.
Static Stretching. In free static stretching there is no external loading with muscle relaxation, or with isometric muscle contraction (sometimes called active static stretching). Free static stretching is usually gravity-assisted, as in the standing toe touch.
Passive Stretching. In passive stretching there is external loading on relaxed or isometrically contracted muscles. This form of stretching is usually done partner- or apparatus-assisted.
Dynamic Stretching. The most common form of this stretching type is ballistic stretching, which imposes passive momentum to increase ROM on relaxed or contracted muscles. There is an initial muscle contraction followed by passive momentum to exceed the static ROM. Also included here is active stretching, which involves continuous muscle activity to exceed the static ROM encountered during normal full range activities.
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PNF - Proprioceptive Neuromuscular Facilitation Stretching Methods. Proprioreceptor neuromuscular facilitation involves intermittent or continuous phases of static or dynamic muscle action as well as relaxation or passive movement passive movement
n.
Movement of a joint without participation or effort on the part of the subject. in specific patterns of activation and relaxation. In other words, the muscle is contracted and released in increments of a few seconds while moving through a particular movement pattern.
Plyometric (Impulsive) Stretching. This involves rapid termination of eccentric loading followed by a brief isometric phase and an explosive rebound relying on stored elastic energy and a powerful reflex muscle contraction. This stretch-shortening action is not intended to increase ROM but to use specific stretching phenomena to increase speed-strength of movement for a specific sporting purpose. An example of this is jumping down from a box to cause the quadriceps to undergo a quick forceful stretch and then immediately jumping back onto the box. This employs the stretch-contract reflex.
The specificity of exercise principle indicates that each one of these categories of stretching may be used effectively and safely for specific people at a particular stage of training to achieve optimal stability or mobility. Active and PNF stretching, however, which involve progressive muscle contraction and specific patterns of movement against external loading over the full range of movement, seem to offer the most effective means of improving the full range of functional performance in sport (running) and exercise. But, even though active stretches appear to be much better for athletes and runners in particular, runners persist in doing static stretches.
For example, it is not uncommon to see runners leaning into a wall to stretch the Achilles tendon and calf muscles, or bending over to touch the toes to stretch the hamstrings for fairly long periods of time. Or, to stretch the quadriceps they pull the heel of the foot to the buttocks as far as the knee will bend for 30 or more seconds. The key to successful execution of these stretches is to hold the end position for extended periods while relaxing the muscles as much as possible to get a gradual increase in the ROM. They require muscle relaxation to counteract the muscle and tendon reflexes which tend to hold back any increases in ROM.
Running is a very dynamic sport that requires active and often forceful movements of the legs and arms, especially in sprinting. The joint actions in running are ballistic in nature, i.e., they are initiated with a strong muscular contraction to accelerate the limb and to place it in motion, after which it continues on its own momentum. The movement is stopped by contraction of the antagonist muscles. Such ballistic movements create great forces that the body must deal with not only for absorption (dampening) but most importantly for accumulating energy for give-back in the push-off action.
When you do static stretching, the amount of force being exerted is insignificant. More importantly, during the static stretch the muscles are completely relaxed, whereas in running the muscles perform very dynamically in both concentric and eccentric contractions. The forces experienced in such movements far surpass those that are experienced in static stretching. As a result, you can never prepare yourself adequately to cope with forceful movements if you do only static stretches. This is one reason why it is not uncommon to find injuries occurring.
Even PNF stretches, in which you do interval stretches to allow a joint to exhibit greater ROM, do not truly prepare the muscles. This is especially true of the stretches in which you hold a given static stretch for a few seconds and then release it before it becomes uncomfortable. After a very brief rest you stretch again, trying to increase the ROM of that joint a little more before again releasing it for a moment.
These stretches offer only a partial solution to the problem of producing natural functional flexibility. PNF stretches may do this only if they are very specific to the movements experienced in running. In addition, they must be specific to the muscular recruitment pattern and speed of limb movements. To do this requires a highly qualified specialist. The range of motion seen in running at both slow and fast speeds is determined by how strongly the muscles contract to move the limbs through this ROM. Thus an active ROM is determined by the strength of the muscles involved, not by the amount of flexibility that you have. It is the muscular contraction that creates the force needed to move the limb through the ROM.
If you have a flexibility range of 180 degrees but the muscles are only strong enough to move the limb voluntarily through 150 degrees, the remaining 30 degrees of freedom will elude you. Because of this, to truly prepare the muscles for running, the stretches must involve the muscles through the ROM in which they operate. In other words, the muscles must be activated in the same way in the stretch as they are in the running stride. You must involve the muscles and the corresponding nerves that send the signals to the muscles for a timely contraction and with the correct intensity. In static stretching, the nervous system is literally knocked out so that it can-not activate the muscles to ensure adequate stretching.
In running, the nervous system plays an extremely important role. Running is a neuromuscular activity since it requires constant firing of the nerves to activate the muscles to continually produce the leg and arm actions. This is a very active process. Thus to truly prepare the muscles and joints for running you must do some active to bring about proper preparation of the muscles and joints involved. The main purpose of stretching is to elongate the tissues either temporarily or permanently. When a stretch is done it produces either elastic extension (lengthening of the involved tissues with a later return to normal), plastic deformation (in which the lengthening becomes permanent), or tissue rupture. Exactly what happens depends upon the amount of force used and the duration of the force.
Since tissue tearing is obviously not desirable, the stretch should produce either elastic extension or plastic deformation. When there is elastic extension the stretching produces a temporary elongation, which is good when the subsequent running is of relatively short duration and takes place soon after the stretching session. But a short term increase in ROM has much more to do with nerve processes than with stretching. The main outcome of most static stretching is to permanently elongate the relevant tissues through plastic deformation. This is desirable if you have a limited ROM due to a shortened length of some component of the muscle or ligament complex. If the ROM is not limited, then the static stretching may be ill advised because the increase in ROM by static stretching may compromise the integrity of the joint. Excessive stretching may stretch the ligaments or other tissues to such a degree that they no longer are elastic. As a result they do not return to their original shape and size. This may be a reason for the increase in the number of injuries that occur in runners and other athletes since the excessive static stretching results in weaker joints that are more susceptible to injury. The problem is compounded even more if no supplementary strength training is done to maintain the integrity of the joint.
Most effective is to stretch and strengthen the joint-support structures simultaneously through the same range of motion. Full range exercises against resistance offer the greatest functional increase in ROM. When the stretches are accompanied by strengthening, the danger of injury is decreased tremendously and the muscles and joints are prepared for forthcoming activity. Stretches that are active in nature truly warm up and prepare the muscles for action, which is an important goal of stretching in the warm-up. As the term implies, warm-up means to increase the temperature of the muscle prior to participation. By doing active stretches with involvement of the muscles and joints through a full ROM, the muscles warm up and are prepared for the activity.
This is why it is necessary to differentiate between the different types of stretching and flexibility exercises: to perform the most appropriate and effective static and dynamic means of increasing functional ROM. Unfortunately, the value of stretching that has permeated the literature is related to increasing joint mobility rather than achieving functional ROM in the shoulder, hip, knee, and ankle joints as they are involved in running.
Active stretches stretch the muscles and activate them in preparation for activity. When you do active stretches with resistance you can gain strength and flexibility simultaneously in the same exercise. Not only does this cut down on the amount of time needed for such training but you also get a greater benefit from the work being done. The newly created ROM is functional--which means it will be involved in your running. It is a "useable" range of motion in which the muscles are capable of moving the limb through the ROM developed.
We live in an age of specialization and sports are no exception. Running is not merely the simple act of going out and moving one leg in front of the other in a cyclical fashion. It is a learned skill that can be made more effective and efficient. Running can be improved greatly with proper training, not only in relation to how you run (technique), but also in relation to the exercises that are specific to running. This includes active stretches that duplicate what occurs in running.
by Michael Yessis, PhD
Dr. Michael Yessis is the author of Explosive Running and president of Sports Training, Inc. He is Professor Emeritus at California State University, Fullerton, and regularly works with runners to improve their biomechanical efficiency. For more information or to contact him, visit
. (Parts of this article were excerpted from Explosive Running.)
COPYRIGHT 2005 American Running & Fitness Association
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 2005, Gale Group. All rights reserved. Gale Group is a Thomson Corporation Company.
4. Stretching: The Truth
by Dr. Neil P. McLaughlin and Dr. Ronald S. Kulik
Recently we were advising a patient on the benefits of stretching for his injuries and structural imbalances. The patient responded by quoting the venerable Alberto Salazar: "I'll do more stretching when they make it an Olympic sport." The greatness of Alberto Salazar's running career was marked by his tremendous ability to ignore the pain and warning signals his body was sending. Unfortunately, that trait also led to his early demise in the years when he should have achieved his ultimate running success.
Many runners rarely find time to stretch on a regular basis. When faced with the prospect of either squeezing in two more miles during lunch or implementing a 15 minute stretching regime, mileage always gets the nod. Let's face it--our running logs are insatiable for mileage totals, but have little appetite for stretching time. Have you ever noted in your log: "Had a great stretch today"? When it comes to stretching, we prefer the approach expounded by Steve Jones: "Money and fame are irrelevant really. I'm just a hamstring away from oblivion, you've got to look at it like that."
In recent years, stretching has developed a bad name. Some top runners, including Salazar, proclaimed they did little stretching, and several studies were published debunking the benefits of stretching. One such study compared the pressure required to "snap" the leg tendons of rats with and without stretching. The study found no measurable difference and concluded that stretching had little benefit for human runners. There are two questions regarding the validity of the study as it relates to runners--first, how could the rat tell the researcher when it was getting a good stretch ("Oh, that's it, right there!"), as opposed to the end result of snapping the tendons; and, second, how many rats sit in cars or on the Metro commuting to work, sit at desks 8+ hours per day, and walk in high heels before heading out for a run. These postural abuses cause imbalances in flexibility that necessitate stretching--for humans anyway. Fortunately, more recent studies using human subjects have validated the benefits of stretching. Many of these findings have been published in Running Research News and Peak Performance newsletters.
The primary goals of stretching are to:
Achieve proper balance of flexibility between opposing muscle groups
Increase the range of motion of a body part without decreasing its strength or stability
Increase the length of muscle fibers without overstretching the associated tendons and ligaments
If these goals are accomplished, better performance can be achieved and risk of injury lowered. If stretching is improperly applied or overdone, associated tendons and ligaments may be functionally impaired, lessening the stability of important joints such as ankles and knees. We should not be trying to attain someone else's ideal of flexibility, but rather seek to improve ourselves to our optimal flexibility. Generally, men have less flexibility than women because women have more of the muscle protein Elastin which promotes muscle flexibility.
Stretching can help reduce the risk of injury by increasing a muscle's resting length. Muscles have an average capability to be stretched to 130 percent of their resting length before tearing. If the resting length of the muscle is increased, 130 percent of the new length is greater, thus creating a bigger cushion zone before muscle tissue is damaged. Post-running soreness (next day effect) is a result of micro-tears to the muscle tissue. Increased flexibility may decrease this sensation as well. Most overuse injuries are the result of imbalances in biomechanics. Therefore, stretching, which increases normal range of motion, will help balance biomechanics and evenly distribute running stresses to both sides of the body. These factors determine how injury-free our running will be over the long haul.
Stretching may also influence and enhance running performance. We always tell our patients that there are two ways to run faster: 1) Pump your arms and legs faster to increase your stride frequency (turnover), and 2) increase your average stride length to cover more ground with each step. It has been theorized that if you could increase your stride length by 1 inch without changing other factors (stride frequency), you would be able to take 15 seconds off a 5K time, 30 seconds off a 10K time, and over 2 minutes off a marathon time. This is not to say you should begin "bounding" from the starting line of your next race. Rather, develop a sound stretching program to increase leg strength and flexibility. The end result may be a longer and more efficient stride, contributing to training and racing improvements. It looks good on paper, but true gains in flexibility take patience and consistency over a period of time. Older and more inflexible runners will require even more patience and diligence for results. The potential benefits are well worth the wait.
Optimal benefits are gained by stretching before and after a run. Our hectic lifestyles and jobs promote muscle imbalances and tension. Commuting, sitting, standing, walking in shoes (particularly high heels) all contribute to inflexibility. Taking a few minutes to stretch prior to a run can greatly reduce the early running awkwardness one can feel while trying to rediscover the athlete within. Long term gains in flexibility are best achieved by stretching after a run when muscles are warm and most pliable. Even in an extremely hectic schedule, time can be made for stretching once it becomes a priority. Experiment with stretching at different times of the day, and before and after runs. Then, adopt the routine which best fits your schedule. Concentrate on major muscle groups, holding stretches for 30 seconds to 1 minute for best results. Each session does not have to be an hour-long stretch test. A few minutes a day on a consistent basis could have your training partners calling you "Gumby"!
Take the first step--establish in your mind that gaining and maintaining flexibility can enhance your running performance and help keep you injury free!
Dr. Neil McLaughlin, a graduate of St. John's University and New York Chiropractic College, is a certified chiropractic sports physician. Dr. Ron Kulik is a graduate of Virginia Tech and New York Chiropractic College. Drs. McLaughlin and Kulik are members of the ACA and VCA Council on Sports Injuries and Physical Fitness. They practice at the Commonwealth Chiropractic Center of Reston where they treat many of the top area runners. Questions and comments should be forwarded to Commonwealth Chiropractic Center, 11319 Sunset Hills Road, Reston, VA 20190.
5. Marathon Training Program:
Stretching
I cannot overstate the necessity and benefits of stretching regularly as part of your running routine, let alone your marathon training program. How we stretch, why we stretch, and when we stretch are the keys to making stretching work for you. There are many texts and magazine articles that provide photos and diagrams of stretches that relate to the sport of running. I highly recommend referring to these and other resources. Running coaches and/or aerobics instructors are also great sources of information and usually are quite willing to demonstrate specific stretching techniques.
Stretching offers many benefits
Helps prevents muscular aches, pains, and cramping
Reduces the possibility of muscular soreness/fatigue over the next day(s)
Decreases the possibility of causing a muscular injury
Increases the muscles efficiency/effectiveness of movement (improving your overall speed, stamina, and form) by:
Enhancing the ability of muscles to contract/work more powerfully and economically
Lengthens stride
Improves your overall form
Great for relaxation
General Stretching Rules for Runners
Stretching Before the Run
One of the greatest misconceptions about exercise and running is that one must stretch before hitting the roads. In fact, the opposite is the case. If you really feel you must stretch, jog or walk for 5 or 10 minutes before stretching to warm those muscles up and to get blood flowing.
Static stretch basics:
Stretch the muscle to the point of its greatest range of motion, but do not overextend. You should feel very minimal tightness/discomfort (but not pain).
Hold and control the stretch for at least 30 seconds (and maximum 60 seconds).
Stretch all the major leg muscle groups (e.g., calves, hamstrings, quadriceps, groin, hip flexors).
Stretch uniformly (after stretching one leg, stretch the other).
Don't overstretch an injured area as this may cause additional damage.
CAUTION: Never bounce when stretching (called ballistic stretching). This increases your chances of incurring injury!
For Speedwork and Races
Warm up first with 10 minutes of easy jogging.
Stretch thoroughly (see static stretch basics above).
Do 6 to 8 striders (Short bursts of speed building to race pace lasting approximately 80 meters).
Begin the speedwork session or the race.
Do a 10-minute cool-down jog.
Stretch thoroughly (see static stretch basics above).
Make Stretching After the Run Part of the Run
A workout isn't over until you stretch thoroughly (part of your cool down period) immediately following the run. Your legs will be most receptive to the benefits of stretching immediately after you run. Waiting 30 to 40 minutes later after your fatigued and tight muscles have cooled down (especially after long or fast-paced workouts) increases your chances of causing injury. In short, stretch gently and slowly while your muscles are still warm. Make the after running stretch part of the cool down process.
Additional Resources
Check out these great stretching websites:
Stretching - Mayo Health Oasis
Pick up this wonderful book on stretching
Complete Stretching - by Maxine Tobias and John Patrick
A Final Note
Even if you presently have poor flexibility, a regular stretching program will greatly improve your range of motion through static stretching. Get started now and/or continue stretching as part of your running routine.
Stretching is worse than a waste of time for distance runners: its caused far more injuries (from over stretching)than it has staved off muscle pulls etc.
The argument is that it 'loosens the muscles' or 'helps prevent cramps'. This is far better done with some easy jogging. The only time I have found it useful is to help alleviate a cramp thats already happened.
Very light stretching is pointless but harmless. Problem is 99% of folks overdo it.
If you know how to stretch properly (when, how, what, and so forth) and why you're doing it, it is extremely beneficial.
That's the stupidist thing I've ever heard. You simply have to stretch before a workout and after. It's basic. Only someone who's begging for an injury would even consider not stretching. I recommend yoga to maintain overall flexibility and fitness.
I had tight psoas for years. When I ran, they went into spasm pulling my pelvis out of line. When I found out the cause and started doing a simple stretch, I never had the problem again.
I do not believe in stretching before the run. I also don't believe in stretching muscles that you have never had a problem with. You would have to spend more time stretching than running. I always stretch after the run when the muscles are warm. I do believe in a long gradual warmup. When I was racing, I would warm up a minimum of 5 miles for races up to 10k.
Most injuries are caused by overuse. Random stretching is not going to change that.
Ask Henry Rono about stretching.
You've seen it for years and years so you think it's good. I've never needed to stretch, ever. I only did it when I was forced to by coaches, and I felt like it took away from my explosiveness. As far as injury prevention goes, you'd be better off praying to Allah asking him to keep the injury gods away rather than stretching.
You were stretching too much and that takes away from your muscle's elasticity. But if you stretch properly and the right muscle groups at the right time for the right duration it is very helpful. You weren't shown how to stretch in the right ways.
I will admit that I also spend a few minutes stretching after my easy runs and after the warm-up segment of my workouts.
But if I really thought that it was beneficial, I would be doing it in a more structured way.
Stretching is so '80s, man. The trends in research today are to forget about stretching and focus on explosive power. High-end speed training, plyometrics, and high-intensity weight-lifting. That's where it's at for distance runners right now, and that's what all the studies are showing.
the dude with the funny hat wrote:
stretching is a huge waste of time. Seriously. There was a recent review concluding that stretching, for distance runners, does not improve performance or reduce injury risk.
There was another recent review, done by me, which concluded that stretching is the only thing keeping me running.
i think a lot of you may generalize way too much...stretching is a waste of time, blah blahfor some it probably is, i look at tapes of jim ryun and yeah that guy is fluid, he doesn't look tight at all... i doubt stretching would have done a damn thing for himthen i look at old tapes of me running, my hamstrings and hips were so tight they were actually severely hampering my running capability... you need to evaluate yourself and decide what you needi read deena kastor's training regimen, she stretches a ton, it certainly helps her... for me, if i stopped stretching (certain body parts) it would lead to two things, injury and a loss of speedfor instance, i say stretching is important to me but i have never once stretched my calves or achilles, etc. - and i don't see a reason to. i've never had an issue there, never any pain, tightness, etc. others might
Average_Joe wrote:
the dude with the funny hat wrote:stretching is a huge waste of time. Seriously. There was a recent review concluding that stretching, for distance runners, does not improve performance or reduce injury risk.
There was another recent review, done by me, which concluded that stretching is the only thing keeping me running.
[quote]anEconomist wrote:
i think a lot of you may generalize way too much...
stretching is a waste of time, blah blah
quote]
Yeah don't you know how we should all doit according to the LR crowd?
-You never stretch, you run 100M weeks- all in flats.
jizzmo wrote:
[quote]anEconomist wrote:
i think a lot of you may generalize way too much...
stretching is a waste of time, blah blah
quote]
Yeah don't you know how we should all doit according to the LR crowd?
-You never stretch, you run 100M weeks- all in flats.
And the flats have 5000 miles on them
And the flats are "still too much shoe".
And they do all their runs in cotton clothes.
And they wear shorts and singlets unless it's less than 10 degrees, then they'll wear gloves.....maybe
And they can jog a marathon in around 2:40 on a dare and 2 weeks training.
They would also be able to dominate Brian Sell, Alan Webb and Ritz if they wanted, but are have too many shifts at Applebees.
They don't run much anymore because of all the yuppies, penguins and corporations are dragging the sport down. The only way they can contribute is to come to letsrun and provide their wisdom to the running world.
How about the guy who said all road races are a joke so he "retired"?
Stretching is a little like taking medicine. Sometimes it helps but you really have to know what you're doing and many people don't. It is intended to clear up some niggles, range of motion problems, general detoxification, joint lock, and biomechanical/form irregularities.
Still, once the major 'kinks' are cleared out, it's better to stretch when you 'feel' the need for it. If you stretch too much, you can lose responsiveness in the muscles (think of an overstretched rubberband). I've combined stretching motions with martial arts movements, yoga and Thai massage assisted stretches for some top athletes and it gets results.
Some of the best coaches in the country despise stretching and experience great success, while some of the best coaches in the country swear by it and also experience great success, so it's a very contentious issue.
The study regarding stretching and sprinting - it may show that it's not good to do static stretches BEFORE training or racing, but it doesn't show the effect of doing them after or at other times in the day. Yes, I can see that static stretches in the hour before racing can reduce explosivity. You can't draw the conclusion static stretching is bad for sprinting from that tho.
I do my static stretches late evening after running, I find they help.