Stretching Revisted

Myles Splitz

An interesting article for the anti static stretching camp;

http://www.athleticsweekly.com/featured/coaching-dynamic-stretching-55743

FWIW I do think that people have gone too far down the non stretching route. Usually the justification is that they don't get injured but I think if it is done correctly (short duration only going to the point of stretch rather than the "really feeling it" point) then it can have a huge impact on performance.

It's no coincidence that elites doing stretching (both dynamic and static) coupled with drills etc tend to look more like gazelles than the rest of us plodders.

HigginsJ

It is something I did alot at the start when I took up running but I'd day if I did a minute of stretching before going out now that would be it. Usually take the 1st KM handy enough and that is "stretching" for me.

El Caballo

HigginsJ wrote: »

It is something I did alot at the start when I took up running but I'd day if I did a minute of stretching before going out now that would be it. Usually take the 1st KM handy enough and that is "stretching" for me.

The issue with this approach is that it doesn't address your weakness or flexibility issues. When our bodies have a weak or tight muscle, we compensate by not using a muscle to it's full potential and by using other muscles which are both innefficient and overworked at doing the job because they are not made for that purpose, they are basically picking up the slack.

Running will not target the flexibility or strength problems in those muscles because our body will compensate thus try and avoid the problem so it will help to get the muscles firing properly. Targeted strengthening, flexibility and drills will help your body get the best out of each muscle group by teaching your body to use those muscles.


A similar analogy to running would be when you are trying to lift something really heavy and start arching your back to get it up instead of using your legs, you overwork a muscle that's not efficient instead of the ones made for the job which will also lead to muscle imbalances. That might make your back stronger and might be able to lift more as it gets stronger but you will be more likely to get injured and never reach the potential of your lifting strength because you will be bypassing the strong muscles which are made for the job which is the legs. You will be ingraining bad habits, exacerbating muscle imbalances that already exist and not adressing your weaknesses.

HigginsJ

I agree 100%, it is a bad habit that I have fallen in to. You are tight for time and think screw it, I'll just head off for the run. Need to work on making this the exception rather than the norm.

Have started Yoga and want to get into the habit of doing the core routine the physio gave me last year on Thursday evenings as well.

HelenAnne

El Caballo wrote: »

The issue with this approach is that it doesn't address your weakness or flexibility issues. When our bodies have a weak or tight muscle, we compensate by not using a muscle to it's full potential and by using other muscles which are both innefficient and overworked at doing the job because they are not made for that purpose, they are basically picking up the slack.

Running will not target the flexibility or strength problems in those muscles because our body will compensate thus try and avoid the problem so it will help to get the muscles firing properly. Targeted strengthening, flexibility and drills will help your body get the best out of each muscle group by teaching your body to use those muscles.


A similar analogy to running would be when you are trying to lift something really heavy and start arching your back to get it up instead of using your legs, you overwork a muscle that's not efficient instead of the ones made for the job which will also lead to muscle imbalances. That might make your back stronger and might be able to lift more as it gets stronger but you will be more likely to get injured and never reach the potential of your lifting strength because you will be bypassing the strong muscles which are made for the job which is the legs. You will be ingraining bad habits, exacerbating muscle imbalances that already exist and not adressing your weaknesses.

I don't stretch before every run, but I find Pilates really great for exposing tightness and weaknesses I didn't know I had. And generally when I discover I can't do something in Pilates (usually for me it's balance and / or strength I fall down on as I am quite flexible) I then start working on it a bit so I'm not the worst in the class at it again the next week.

I stretch before every run unless it's a really slow jog. It's perhaps almost a psychological or superstitious thing, I'll touch the ground 20 times with my knuckles (I'm no Nadia Comaneci!), catch the foot behind the thigh, jump, lean against a wall etc. etc. If I don't, the thought of getting a twinge will play on my mind.