Where do we stand now on the question of pre-run stretches ?

Spirogyra

There is a school of thought that one shouldn't do any before a run. But surely this would cause a spasm and injury ? Have always bdone so but a bit confused now. .what do others here think?.
Thanks
s ☺

TFBubendorfer

Research has shown that static stretching before running increases injury risk and decreases potential performance.

Not doing it is a no brainer.

68 lost souls

TFBubendorfer wrote: »

Research has shown that static stretching before running increases injury risk and decreases potential performance.

Not doing it is a no brainer.

What about dynamic stretching though?

TFBubendorfer

68 lost souls wrote: »

What about dynamic stretching though?

The studies I've seen only researched static stretching.

I know several very good runners who swear by dynamic stretching. I have gotten myself injured on one occasion by dynamic stretching before a workout and stopped doing it after that.

I still do some dynamic stretching exercises before a race but only after running an easy mile or two. I would strongly advice never to stretch a cold muscle, no matter what stretching protocol you are following.

rom

I do no stretching. I use a foam roller, the stick, sauna a bit and get sports massage. Prob about 4 years the last time I had an injury if you could call a tight ITB an injury. Was told from a guy who lectures in physio not to stretch.

https://www.ncbi.nlm.nih.gov/pubmed/22316148
We conclude that the usage of SS as the sole activity during warm-up routine should generally be avoided

http://journals.lww.com/nsca-jscr/Abstract/2010/09000/Effects_of_Static_Stretching_on_Energy_Cost_and.2.aspx
Our findings suggest that stretching before an endurance event may lower endurance performance and increase the energy cost of running.

http://www.bmj.com/content/325/7362/468.full
Stretching before or after exercising does not confer protection from muscle soreness. Stretching before exercising does not seem to confer a practically useful reduction in the risk of injury, but the generality of this finding needs testing. Insufficient research has been done with which to determine the effects of stretching on sporting performance.

ultrapercy

TFBubendorfer wrote: »

The studies I've seen only researched static stretching.

I know several very good runners who swear by dynamic stretching. I have gotten myself injured on one occasion by dynamic stretching before a workout and stopped doing it after that.

I still do some dynamic stretching exercises before a race but only after running an easy mile or two. I would strongly advice never to stretch a cold muscle, no matter what stretching protocol you are following.

Ya I second this. Dynamic stretching is good but it needs to be built up gradually. Most people don't have enough flexibility to tear into walking lunges etc from the work go. Dynamic exercises in a warm up make sense if done after some jogging and performed within the range of motion of the person involved copying someone else or straight off you tube is dangerous.

68 lost souls

I am not a poster boy for avoiding injuries but I found a bit of dynamic stretching followed by some very light yoga poses before a triathlon helped me avoid issues I have been having with ITB and calves during the run section.

Dubgal72

Hi spirogyra, it's like child rearing, the experts change the goal posts every five years

I think it boils down to common sense: listen to your body and never force a stretch. I would hazard a guess that most stretching- related injuries are caused by jerking and forcing.

Dynamic stretches are not meant to be done in a dynamic fashion. They're best done in a slow and controlled manner from what I gather. Check out this video for control :cool:

http://www.runnersworld.com/training-video/the-myrtl-routine

I use the stand up movements after a warm up jog and before a session proper. Again, after a hard session I find them really useful for reinvigorating my poor legs. I have used the bent knee swing one prior to running (ie on 'cold' muscles) to loosen my hip flexor but again, don't force it.

I find heel drops prior to a run useful for getting the blood flowing to my plantar and achilles areas but again, I wouldn't hold it for too long or go too deep.

AIS stretching is becoming very popular. Check out Gerard Hartmann's ones. Adrian posted a link during the week, I'll dig it out in a sec. These can generally be done prior to running. Ososlo is religious about these and she is injury and generally niggle free.

There's lots of 'science' about stretching muscles and recoil and desirable muscle tensions for different distances but I get the feeling that's for more specialised runners than us

So generally, use common sense, don't force anything and listen to your body.

PS, imo, starting off every run with a shuffle jog, and ending on the same is more important for injury prevention.

opus

Personally don't do them, before or after running.

Always do a ~2k jog before a race as I found my legs need that to avoid any problems.

Chivito550

We do a 400-800m jog, then dynamic stretches followed by drills (high knee, butt kicks, A-skips etc), then hurdle drills. I'd never consider doing a session without these stretches. I don't do static stretches anymore. I used to do them for my first 3 years sprinting and it did me no harm though. I read something Tom Barr wrote where he says they do static stretches. He's the best in the business really when it comes to athletics in Ireland right now.

EDIT: Here it is. It was Jessie who said it but she speaks on behalf of both of them.

http://www.sportsjoe.ie/world-of-sport/irish-400m-hurdle-stars-thomas-and-jessie-barr-give-us-their-top-training-tips/2505

Dubgal72

Chivito550 wrote: »

We do a 400-800m jog, then dynamic stretches followed by drills (high knee, butt kicks, A-skips etc), then hurdle drills. I'd never consider doing a session without these stretches. I don't do static stretches anymore. I used to do them for my first 3 years sprinting and it did me no harm though. I read something Tom Barr wrote where he says they do static stretches. He's the best in the business really when it comes to athletics in Ireland right now.

EDIT: Here it is. It was Jessie who said it but she speaks on behalf of both of them.

http://www.sportsjoe.ie/world-of-sport/irish-400m-hurdle-stars-thomas-and-jessie-barr-give-us-their-top-training-tips/2505

Interesting advert article. The salient point about pre- and post-run stretching is the duration, I think. Short holds on 'cold' muscles and longer holds on warm/exercised muscles.

Spirogyra

So before a 10 k or even marathon ? Do a warm up jog then stretch ?

Dubgal72

Spirogyra wrote: »

So before a 10 k or even marathon ? Do a warm up jog then stretch ?

Best thing to do would be to practice it in training and see if it works for you. Common sense says it should be ok however race day is never the right day to try something new

El Caballo

Here's a good routine.

https://www.youtube.com/watch?v=GBPMx72PpAA

Spirogyra

Cycling 2.5 miles to a 10 k tomorrow, is that an a dequate warm up,and warm down ? Given that muscles are not exactly the same ?stretch after cycling ?danku

Dubgal72

From what I understand, it's more about the general blood flow so yes, cycling will warm you up but see comment above re new things on race day

Spirogyra

Weather was so bad my warm up had to be a cycle...I was disappointed with my times 51'43 for a 10k,am I less fit than i thought ? Or does severe weather impact much on time ?☺

Dubgal72

There could be a number of factors. This is the GIR? Were you 'hill fit'? Did you pace it evenly/have a pacing strategy? Did you have a reserve for the hills?

Wind will definitely have an impact. I find rain not really. Hail is not pleasant and cold doesn't affect me greatly. Mist is not cool. Everyone is different but any combination of these will probably affect most.