Stretching theory...what is the best stretching routine/philosophy?

i like dynamic stretches directly before and after any run, and long static stretching in the evening after all running is done

Streeeeeeetttchhhhh wrote:

Over the past 10-15 years a lot has changed in terms of stretching. Leg swings, Active Isolated, etc. have replaced static stretching for all but the very old school "this is the way it's always been done" people. Some event promote absolutely no stretching.

For runners, which philosophy of stretching has proven to be best, as of late anyway? Has one type really worked for you?

Any resources/links would be appreciated if available.

I used static stretching for decades and went without stretching some years until switching to the active/leg swings after watching my kids' teams warm up and cool down.

I found that the swings are, for me, any easy way to become injured but I am a much older runner.

Check with your stretching mentor if you have one.

I use a foam roller to stretch at night. You cannot over stretch a muscle with a foam roller. I do not stretch before or after running in the morning. I just make sure that I start out super easy and let my body warm up gradually.

For me a yoga routine had always worked best.

I now do Tim Anderson's Original Strength program for mobility as the yoga classes I attended are closed and I have trouble doing yoga properly on my own.

Randy Moss doesn’t stretch on game day.

Stretching is pretty overrated imo. You only “need” to stretch when things are getting/are tight.

I think hip mobility and glute tightness are things that need to be worked on daily because we spend so much time sitting these days.

I do basic stretches after runs just out of habit, I don’t really notice a difference if I don’t, but if I have the time I’ll do them anyways.

Main thing is if you’re doing a session you should be doing some kind of drills/dynamic warmup before and stretching afterwards. Nothing worse then finishing off some fast 200s and immediately sitting in your car

I would say a combination of most methods works best for me.

Light foam roll + dynamic stretching or active isolated flexibility pre-activity.

Directly post-activity, usually nothing except a light foam roll/massage + static stretching what's tight when I deem it necessary.

About an hour before bed I'll do a check-in to address any remaining problem areas. Usually begin with foam rolling and will do some more targeted massage techniques on trigger points (lax ball, self-massage, Graston if necessary). Then I'll do a short static stretch of whatever is sore or tight, and that's it.

I don't think it's about one method vs. the other, it's more about using the appropriate tool for the job. For example, static stretching pre-activity on cold muscles can decrease performance and increase injury rate, but can have positive effects post-activity on warm muscles that the athlete feels should be stretched.

You'll probably need to experiment to find the proper method that works for you, but generally you should practice dynamic drills/stretches at the beginning of your activities to warm-up and loosen your body, and do static stretches once you're warmed up.

of course you don't want to overdo it at any point, so keep in mind this quote from Lydiard (which can be applied to stretching/drills): Train, don't strain!

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You'll probably need to experiment to find the proper method that works for you, but generally you should practice dynamic drills/stretches at the beginning of your activities to warm-up and loosen your body, and do static stretches once you're warmed up.

of course you don't want to overdo it at any point, so keep in mind this quote from Lydiard (which can be applied to stretching/drills): Train, don't strain!

There is a difference between stretching, and pulling and tearing! It amazes me how many programs have their athletes begin with a "dynamic warm up routine" that involves over stretching, and pulling and tearing of muscles that are not warm and think this is a good process.

^ Thankfully those athletes have youth on their side and can recover quickly (or avoid major injuries).

as i get older, I find that my best warm-up routine involves progression from a very-slow start, similar to the fast Kenyans beginning their morning run at like 10 minutes per mile, lol. What's ingenious about that is that it's an extremely sport-specific dynamic warm-up in disguise.

I stretch out on the bed and read letsrun.

When practicing the art of running on "Pure Hate" it is important to stretch the mind into a finely tuned spiritual instrument tuned into and for the purposes of God.

Do animals stretch? No.

I will make an exception for gumbi as I think that one is OK.

Dogs and cats stretch.

They don't hold the stretch tho

It's easy to rationalize yourself out of something you don't like doing in the 1st place.

Aaaron Mattes' , The Wharton's , and Gerard Hartmann's type of stretching ,after three plus decades ,is still the best method!

Don't stretch. I stretched religiously for decades and I was injured for decades. Have been injury free since I stopped. I now jog for about 10 minutes, do drills, strides and that gets me ready for workouts and races.

Some people's muscles simply don't respond well to it.