Why is stretching a bad word in the running world today?  I can remember, our high school track mentor, Coach Pierantozzi would stress the importance of flexibility and we needed to stretch, before our workouts.  We would do a 30 count stretch; hurdle, toe touches, left right middle and so on.  

As I moved on, we were then told that 15 seconds is sufficient.  Then we were told not to bounce(static) and then bounce(ballistics), then not bounce.  Evolution, I say.

As time went on the philosophy was to stretch after running.  Then it was dynamic stretching before run and stretch after.  This was recently followed with dynamic warmup and range of motion to follow.  And just the other day, I heard that range of motion is the way to go, no need for anything else!  So what is the right answer?, and what to do with all my books on stretching…read on for surprising research on flexibility and running.  

For runners our ultimate goal is performance.  Runners are always looking for the next thing to make them run faster, run further, etc. We will go over stretching and then flexibility to see what works best….For now.   

Static stretching, which involves holding a stretch for an extended period, is not recommended for runners because it can actually decrease their performance and increase their risk of injury. Here are a few reasons why:

1. Reduced muscle power: Studies have shown that static stretching can decrease muscle power, which is crucial for runners who need to generate force with each stride. This reduction in power can negatively impact running performance.
2. Increased risk of injury: When muscles are stretched too far or too aggressively, it can cause micro-tears in the muscle fibers, leading to soreness and even injury. This risk is particularly high for runners who need their muscles to be strong and resilient to handle the high-impact nature of running.
3. Reduced muscle activation: Static stretching can also reduce the activation of muscles, which can impact their ability to function properly during a run.

 But, don’t discount static altogether, just because they say it doesn’t benefit you as a runner.  Static stretching after you run will help with pain and range of motion, make sure you muscles are still warm.  As you age, static stretching can be used as a daily routine to keep you flexible and maintain mobility, helping delaying the onset of age related diseases such as arthritis. 

Instead of static stretching, runners are encouraged to do dynamic warm-up exercises that mimic the movements they will be doing during their run. These exercises can increase blood flow to the muscles, improve range of motion, and activate the muscles in a way that prepares them for running. Some examples of dynamic warm-up exercises include leg swings, walking lunges, and high knees.

Dynamic stretching is generally considered to be a safe and effective way to warm up before running. It involves active movements that gradually increase the range of motion and body temperature, preparing the muscles and joints for the activity ahead. Here are a few reasons why dynamic stretching is generally recommended for runners:

1. Improved muscle activation: Dynamic stretching can activate the muscles that will be used during running, which can improve performance and reduce the risk of injury. By gradually increasing the range of motion and body temperature, the muscles are better prepared to handle the demands of running.
2. Enhanced flexibility: Dynamic stretching can improve flexibility, which is important for runners who need to move through a wide range of motion. By increasing flexibility, runners can improve their running form and reduce the risk of injury.
3. Increased blood flow: Dynamic stretching can also increase blood flow to the muscles, which can help to deliver oxygen and nutrients to the muscles and remove waste products. This can improve performance and reduce the risk of muscle soreness.

Overall, dynamic stretching is considered to be a safe and effective way to warm up before running. However, it is important to perform the stretches correctly and gradually increase the intensity and duration of the exercises to avoid injury.

Range of motion exercises could be an important way for maintaining flexibility, improving mobility, and preventing injury. Additionally  range of motion exercises may offer some unique benefits over traditional stretching techniques. Here are a few reasons why range of motion exercises may an addition or at time; a substitution for stretching:

1. Functional movements: Range of motion exercises are designed to improve the body’s ability to move in specific ways, which can be beneficial for athletes and individuals who need to perform specific movements in their daily activities. By practicing functional movements, individuals can improve their overall mobility and reduce the risk of injury.
2. Range of motion exercises often incorporate dynamic stretching type techniques, which involve moving through a range of motion with controlled movements. This can be more effective than static stretching at improving flexibility, as it can help to activate the muscles and prepare them for movement.
3. Improved body awareness: Range of motion exercises often require a high level of body awareness and control, as individuals need to focus on specific movements and positions. This can improve overall coordination and help individuals to move more efficiently in their daily activities.

Overall, range of motion exercises can be an effective way to improve mobility, prevent injury, and enhance overall performance. However, it is important to work with a qualified professional to ensure that the exercises are performed correctly and safely.

Thinking back to Coach Pierantozzi and the subject of flexibility and wondering if was that important.  And…when it comes to runners, it is not.  Studies have found that lack of flexibility actually makes more efficient runners.  The thought is that not being flexible makes for stable joints and because of this it allows runners to move more smoothly.  So why should runners do stretch/range of motion exercises.  There are other benefits such as increased range of motion, increase blood flow and blood supply to soft muscle tissue.  Due to this, it will prevent injuries and help increase performance by keeping you training.   

Although some diehards out there are touting one routine or the other, sensible health professionals are not tossing stretching for runners, to the wind.   Here is the way I would go about stretching: dynamic stretching before, and static stretching warm muscles after a run, when needed.  I would also incorporate a range of motion routine at least weekly, more often if dealing with injuries or feel like it helps.  This coupled with a good stability and strength training regime will bring out the best in you.