Stretching

Whether or not runners should stretch -- and when is the optimal time to stretch -- are popular debates among runners and fitness experts. Recommendations about stretching vary from expert to expert and the research on the subject is conflicting. Runners also have differing opinions about stretching – some swear that regular stretching helps improve their running and keeps them injury-free, while others never stretch and don’t suffer any adverse effects. Like many running-related things, what works for one runner may not necessarily work for another. 

Is Stretching Beneficial? 
Proponents of stretching for runners say that it helps keeps decreases risk of injuries and prevents soreness. But a comprehensive review of the scientific research about stretching and sports injuries shows that although stretching does increase flexibility, the increased flexibility doesn’t prevent injuries. Researchers who pored over almost 100 published medical studies on the subject concluded that more injuries would be prevented by better warm-ups, strength training, and balanceexercises than by stretching. 

Stretching regularly will help maintain your flexibility and range of motion, although some studies show and experts will argue that doesn't necessarily improve your running performance. But some runners who stretch say they do it because it helps them relax and it just feels good, and that benefit is difficult to quantify. 

I usually advise runners to use their best judgment and determine what works for them. I know plenty of runners who find that stretching after a warm-up helps them avoid tightness in problem areas like their calves or IT bands, or others who saw improvements in their range of motion after starting a regular stretching routine. Masters runners in particular seem to benefit from stretching because everyone loses some of the elastic properties of soft tissue as they age. On the other hand, there are some runners who've stopped stretching after years of doing it and didn’t notice a difference at all. 

When determining your individual needs, just remember that stretching or massaging (releasing) tight muscles should be part of a training plan that also includes warm-ups and strengthening exercises to reduce muscle weaknesses and imbalances. 

When Is the Best Time for Runners to Stretch? 
Whether they think stretching is beneficial or not, most experts will agree that it's never good to stretch cold muscles. Stretching cold, tight muscles or improper stretching can lead to muscle strains, tears, or other injuries. So, if you are going to stretch regularly, you don’t want to stretch before you start running or doing another activity. 

Before you stretch (and then start running), it's important to warm your body up first, as cold muscles are more prone to being pulled or torn. Start by doing any low-impact, rhythmic exercise for about five minutes. This can include walking, marching, knee lifts, butt kicks, jumping jacks, or anything else that's easy on your body but gets the blood flowing. Then you can go through your stretching routine or run, then stretch after your run. 


Never rush into stretching :) happy exercising everyone!