My team stopped static stretching before runs.

H. Harvey wrote:

Increase in IT band & hip flexor injury.

Almost always caused by hip weakness not from a lack of stretching.

asdfasdfa wrote:

H. Harvey wrote:

I am tight. I stretch and feel better.

I am tight. Do dynamics. Don't feel better.

Increase in IT band & hip flexor injury.

I feel better after rubbing one out. That doesn't mean it helps my performance.

Numerous studies suggest static stretching before exercise is a poor idea even for "tight" areas. The evidence on if you should static stretch after exercise is a lot more up in the air.

Written by those who don't like stretching. Truth is there's no evidence either way.

Flex Lewis wrote:

I do not care what these studies show, I know for an absolute fact that for my body, static stretching most definitely helps me with injury prevention.

Hahaha

Upwards arrows wrote:

Flex Lewis wrote:

I do not care what these studies show, I know for an absolute fact that for my body, static stretching most definitely helps me with injury prevention.

⬆️⬆️⬆️

Well good for you. For the rest of us, we need not waste our time. I haven't stretched in years before running.

How am I the first to say this?

0/10

do you do your static stretching after your run? if not, that is why you are tight the next day.

Stretching or not stretching? Dynamic or Static? There have been no studies done, at least ones which would follow the guidelines. And there will not be any, simply because it would cost too much money. Coaches rely on what has worked for them in the past. I have always let my high school runners do static stretching after they jog because I see it as a social event. Then we do drills and strides. In my experience it's the strides that really warms them up the most. The jog is the prelude. Sprinters and hurdlers must do drills and strides. Distance runners need strides. But if static stretching suits you, go ahead and do it. I don't think that it will hurt you, unless you overstretch a muscle.

Static stretching before running is a very outdated method of preparing to run (most elites stopped doing it 20+ years ago). Since running is a dynamic activity, dynamic flexibility is a much better way to warm up. Then, after the workout, there is a method called Active-Isolated Stretching that is much more effective than static stretching.

With static stretching, the stretch is held for 10-30 seconds. The problem with that is after 2-3 seconds in the same position, the muscle doesn't stretch. Instead, it just fatigues. Instead of doing a stretch once for 10-30 seconds, do it 5-10 times for 2-3 seconds each. That will also help flush out some of the lactic acid that has accumulated during the workout.

After you switch to a system like this for a few days, you will start to see a difference and won't miss the static stretching at all.

Studies have shown you increase your risk of injury from static stretching before a workout or race. Just warm up longer and do static stretches after a workout if you must.

Active isolated is done before exercise

stretch after wrote:

dynamics before running, statics after running.

If I don't static stretch before a run, I will not complete the run because of pain.

I have a chronic achilles issue and have to do calf stretches and hamstring stretches every time before a run. When I slack on the stretching, it hurts more.

I'm in my forties now.

When I was in college, I would just run without stretching on a distance run.

For a track workout out I'd jog static stretch and dynamic stretch before the hard stuff.

So if you have a group of young runners, most won't be affected by stretching or not stretching.

It's individual.

Some need to stretch so they should stretch.

Loser Alert wrote:

mrtalent wrote:

What's tight? If your hamstrings are tight then you are sitting too much. Static stretching is not good. Dynamic stretching is alright but all you really need to do to warm up is run.

This fanatical vegan hates you for drinking milk.

I actually don't consume dairy in any form, idiot.

Esquezzeme wrote:

mrtalent wrote:

What's tight? If your hamstrings are tight then you are sitting too much. Static stretching is not good. Dynamic stretching is alright but all you really need to do to warm up is run.

No. That's hobbyjogger talk.

No. It's not. So, I guess a hobbyjogger is now anyone who over-simplifies running? It's not rocket science. People get tight because they don't do enough in the time that they aren't running. In that case, dynamics are useful to get the muscle warm and ready to move, without lengthening the muscle. Static stretching lengthens the muscle (which harms running economy) and also irritates the muscles and tendons, and this actually increases chance of injury.

My advice? Don't sit for over 90 minutes at a time! Get up and go for a short walk or something.

Running alone will get you as flexible as you need to be. Muscles are like springs, and can generate more force when they are tighter! If you don't do dynamics, then just make sure to ease into your runs and take the first mile slower.

As a competitive runner of 31 years and a head XC and Track coach of 21 years I would agree with the original poster. I dont care what research shows. Because in 10 years research will show something different. My team does this before hard workouts.

1.5-2 mile warmup

10-15:00 of static stretching old school

Then dynamic/plyo drills

followed by 3-5 x 100 strides

then workout

Then after workout

1.5-2.0 mile cool down and some more static stretching and then ice baths if possible.

It works!!!! And it has for 500 years. Do what works for you and not what research says!

In a perfect world one would do some dynamic stretches/drills before and then your coach would give everyone a few minutes to stretch on their own where they might need it. Dynamic warmups are better before workouts and static stretching generally better after. That said everyone is different (flexibility , mobility, physical makeup etc) and especially if you have an injury or some tightness it's best to foam roll and even stretch before and then after your runs.

my 2 cents

Running alone will get you as flexible as you need to be. Muscles are like springs, and can generate more force when they are tighter!

Hahahahahahahahahahaha

cats

.............................. wrote:

do you do your static stretching after your run? if not, that is why you are tight the next day.

Of course! We 100% definitely do static stretching after every run! Thank you.

moknowsthis! wrote:

As a competitive runner of 31 years and a head XC and Track coach of 21 years I would agree with the original poster. I dont care what research shows. Because in 10 years research will show something different. My team does this before hard workouts.

1.5-2 mile warmup

10-15:00 of static stretching old school

Then dynamic/plyo drills

followed by 3-5 x 100 strides

then workout

Then after workout

1.5-2.0 mile cool down and some more static stretching and then ice baths if possible.

It works!!!! And it has for 500 years. Do what works for you and not what research says!

Care to elaborate on why you static stretch before runs?