To stretch or not to stretch...

[kandymichele]

that is the question.
I am fairly new to running, though i have always worked out in other ways. One thing that I have always felt is important is stretching. However, i recently read a book about how to start a running program, and the author was totally against stretching as a runner. He said that it causes more injuries than it prevents.
Any opinions on this?

[Peace_Hope]

I completely disagree, most of the injuries that I have had from running were due to the fact that I did not stretch enough.

Yes, it is true you should not start out a workout or a race by stretching first, you should begin with a good warm-up that will get your blood pumping, your legs moving, and your body warm. After this you should stretch thoroughly to get the rest of your body awake and ready to go for a good run or workout. Stretching not only is good but if you stretch and can work on better flexibility you will have a longer stride which in turn will make you a better, faster runner. Stretching also helps me wake up and feel good, at first it hurt to stretch, but now I look forward to that great deep stretch feeling, it makes me feel loose and mobile to do whatever I need.

I say stretch for sure, but get a light warm-up in first.

[shiznit]

Our team doesn't stretch before practice but does after.

Personally, I think stretching only helps me if I'm sore or tired. Our coach told us stretching caused fast twitch muscles to not work as effeciently after stretching, so it's more important for sprinters than distance runners. I'd do whatever feels best.

[suvi]

I am pro stretching. I never had any bad effects from stretching.
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[suvi]

And never over do it. Too much of anything is not good, i guess
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[ashish1987]

u do need to stretch
if you dont, u mite get a cramp or something...one should stretch a lil bit and also warm up a bit before you start running.
yoga is a good option but if you dont like to do that then you can stick to a few stretching exercises and maybe a short distance of brisk walking before you actually start running

[imbiz06]

hi,it cause pblms

[mrbill]

You should do light stretching every day, especially after you run or exercise. This will help prevent injuries. I learned this the hard way.....

STRETCH STRETCH STRETCH ;)

[allen]

I do gentle stretches before I leave home. When I'm outside I walk about 5 minutes to warm up and then jog about a mile or so to finish the warmup. When I finish running, I do gentle stretches after I've walked to cool down.

The stretches I do are shown in

http://www.runninginjuryfree.org/stretchingpic.html

[PinkCheeseMuffler]

For injury prevention (pulls, strains, and tears) the key is to work the ligaments, tendons, and muscles in gently.

You are more prone to injury if you ask cold, stiff, short muscles to work hard close to the limit of their range of motion.

So, when you are starting a session the aim is to slowly warm each muscle up and work it towards it's full range of motion before you ask it to do it's full load of work during the session.

For running this is best achieved by starting with walking/light jogging with a few light drills that exaggerate the range of motion used during a run (high knees, large strides, heel lift, etc..)

Stretching can be part of this, but only after you are already warm and should not be held for more than 8 - 10 seconds.

Stretching after a run helps with your warm-down and each should be held for 25 - 30 seconds.

None of this is gospel - there are many schools of thought on this topic - but, this is what works for me.

[KickNit]

For injury prevention (pulls, strains, and tears) the key is to work the ligaments, tendons, and muscles in gently.

You are more prone to injury if you ask cold, stiff, short muscles to work hard close to the limit of their range of motion.

So, when you are starting a session the aim is to slowly warm each muscle up and work it towards it's full range of motion before you ask it to do it's full load of work during the session.

For running this is best achieved by starting with walking/light jogging with a few light drills that exaggerate the range of motion used during a run (high knees, large strides, heel lift, etc..)

Stretching can be part of this, but only after you are already warm and should not be held for more than 8 - 10 seconds.

Stretching after a run helps with your warm-down and each should be held for 25 - 30 seconds.

I fully agree. I start and end every session with stretches. Before I run I have a warm up session and stretch. After the run I have a cool down period and stretch. The warm up includes running in place for a couple of minutes to get the heart rate up. The cool down includes walking for a little ways after the run to allow the heart rate to gradually come down. As for the muscles, they need warm up and cool down too and stretching helps with that.

[glamgurl36]

i prefer to stretch after running that before..that way my muscles are loosened up

[Hugo]

that is the question.
I am fairly new to running, though i have always worked out in other ways. One thing that I have always felt is important is stretching. However, i recently read a book about how to start a running program, and the author was totally against stretching as a runner. He said that it causes more injuries than it prevents.
Any opinions on this?

I too have read that, I'm not clear on why or how runners are expected to stretch.

I do a lot of stretching, but I only stretch after my muscles are well warmed up, so I will do 30 mins of stretching after I run. However my stretching is to improve my mobility (I also do ballet and martial arts) so that I can flex my legs and body further for these other activities.

For me 'stretching' is about increasing the range of motion (e.g. being able to place your palms flat on the floor as you bend forward with straight legs) but for runners I think it is to avoid some sort of injury or cramp.

I run like 5 miles every other day, and I have to say I have never stretched before a run and have never experienced any ill effetcs (I run on a treadmill).

For stuff like ballet or martial arts, it is very important to only stretch after your muscles are very flushed and warmed up, I generally find that my stretching limits are greater after a 5 mile run than a 1 hr ballet class, I guess the sheer amount of work done by the legs is greater for the running.

[stressmom]

I am like some of the others- I feel better running without stretching than I do when I do stretch for a period of time before the run. I have also heard that it can cause more problems than doing without.

[Runpals]

Stretching is really based on personal preference. For some, it is a necessity, and to others it is a rarity. If you do decide to stretch, it is best to wait until after your run. Most experts will say that stretching cold muscles is harmful, and can cause muscle strains or tears. It’s better to stretch after your muscles have had a chance to warm up. Stretching has lots of benefits such as improving your flexibility, widening your stride, helping you run faster, and avoid any injury. For more information on stretching, please click here (http://www.runpals.com/running-stretches.html).
Good Luck & Happy Running from Runpals! :)