Static Stretching vs "dynamic" or active stretching

Distance running not explosive? Since when? Think about what the muscles are doing. Specifically think about what the calf is doing. The calf doesn't just concentrically contract like in a calf raise. You plant, it stretches, then it eccentrically contracts basically springing you forward.

The running motion is a quick motion.

Why choose? Do both. Jog for 1-2 miles to warm the leg muscles up, to get the blood flowing, then do dynamic warm-ups to specifically prepare the body for running.

Alan

OK. If your distance runners haven't got a great range of movement (as most distance runners don't appear to have) and they start doing dynamic stretches, it's not surprising they get little tweaky injuries.

I think increasing range of movement is important as it decreases the resistance of the muscle during the running cycle, therefore making it easier to run faster and more freely. They need to start small though.

I don't really see the point of tonnes of static stretches before running, you start to cool down and they're best after running.

I don't know why they'd go straight into dynamic stretching without doing a jog warm up, that's asking for trouble.

300 wrote:

OK. If your distance runners haven\'t got a great range of movement (as most distance runners don\'t appear to have) and they start doing dynamic stretches, it\'s not surprising they get little tweaky injuries.

I think increasing range of movement is important as it decreases the resistance of the muscle during the running cycle, therefore making it easier to run faster and more freely. They need to start small though.

I don\'t really see the point of tonnes of static stretches before running, you start to cool down and they\'re best after running.

I don\'t know why they\'d go straight into dynamic stretching without doing a jog warm up, that\'s asking for trouble.

Agree 100%

Thanks for your thoughts, great feedback.

I like the idea of keeping the warm up jog - then adding the dynamic stretches to the routine. Does anyone have a link to a resource that outlines a good routine?

Another good thing to do if you have not already is make sure you KNOW which of your runners are more prone to injury than others. Just ask them the simple questions like, "Uh, Johnny, do you get injured, a lot?" ...That kind of stuff to get ANY usable information.

My point is, is that every runner is different and each one needs something different; however, a basic routine such as static stretching truly might save your skins in the end! A guy -like me- may favor not stretching until the end of the run (that is actually what I do; has worked for years of competition for me), and another may need to do static, stretching after a short 1-2mi warm-up. You'll never actually win the injury battle with stretching, as it is only one contributing factor of many; however, it is 'oh so' important. I love the sound of what you're doing, keep it up.

Peace.

For how long and exactly what exercises do you do for the dynamic stretches?

Yes, anyone have a good link to a list of dynamic stretches? Or do you care to list them.....?

Any kind of PNF stretching would be dynamic.

http://en.wikipedia.org/wiki/PNF_stretching

The most basic is the contract-relax. Hamstring: Get a rope. Lie on back. Extend leg. Stretch hamstring with rope on heel. After stretching for 10-15 seconds or so, enough so you feel the muscle loosen, push against the rope (ie: flex your hamstring) for 5 seconds (this will be difficult as you are stretching) then let go and watch as you are able to stretch the hamstring further now.

Alan

Actually...I think what the teams are doing is a dynamic WARM UP....not stretching. The movement in the warmup incorporates range of motion so that you warm up prior to a workout. I do it with my teams and we have few injuries due to the fact that everyone is good and warm and has ease of movement.

Some people are just very resistant to new things that are outside of what they have been doing forever. But think about the teams that use newer techniques, and I bet that they are more successful. And have less injuries. Just because your high school coach did things one way, doesn't mean that it is the best way to do things...it was just his way.

Get out of the box once in awhile.

and what if the weather is cold out? you plan on running, and then static stretching so the muscles can cool down again, and then firing up cold muscles? hmmm that is dumbest logic in the world, and that is why static stretching is not the way to go.

active stretching, then do your warmup, or regular run, etc. and you are ready to go. active is good because it wont take you 2-3 miles to warmup or get into a groove with a run, your muscles are already warmed up, and ready to go.

the best order is active stretch, then either run or warmup for your workout or race, do your thing, etc...

forget static, too many injuries come from it

I would NEVER try to active stretch cold muscles.

Wow...I'm reading anywhere from 1-3 miles to "warm up" and get the blood flowing... Is that far neccessary? Do most high school or even college runners actually warm up that long before stretching or starting the actual dynamic routine? I'm of the belief that once the body is warm and you break a sweat you can start stretching, or doing the dynamic stretching drills. That usually takes me less than ten minutes even on cold days. I personally can stretch with out any warm up run and do not worry about injury. I think the key is lightly STRECHING, not pulling and tearing to reach/stretch to a certain point/position like needing to touch the floor...moderation and easy/slow progression is needed in any type of stretching static or dyanamic work in my opinion.

alongtimetrainer wrote:

Actually...I think what the teams are doing is a dynamic WARM UP....not stretching.

Exactly. Stretching causes injuries, especially streching injuries makes them worse.

Here is a link to some good info.

http://www.mastertheshift.com/masters/salazar/videos/index.asp?videoID=as4

uhhh 300, active stretching is what warms up cold muscles, ballistic stretching and static stretching is what does the exact opposite.

go to whartonperformance.com and you will see for yourself, it is proven to be the best stretching out there, hands down, bar none--nothing is even close and I can second that sentiment with personal firsthand experience.

Personally, I would not do ANY form of stretching (static, active, dynamic or otherwise) without a jog warm up first.