Should I Stretch Before or After Running?
Wednesday October 8, 2008
I talk to lots of runners who are confused about whether they should stretch before or after running, or both. Now a new study offers more evidence to suggest that it's best to not stretch cold muscles and wait until after your run to stretch.
Researchers from the University of Nevada Las Vegas found that two common pre-running stretches for the hamstrings and quadriceps may actually reduce performance by decreasing leg power. "Developing flexibility is important for reducing sports injury, but the time to stretch is after, not before, performance," said UNLV kinesiology professor and study co-author Bill Holcomb.
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Source: Samuel, Michelle N, et al. Acute Effects of Static and Ballistic Stretching on Measures of Strength and Power. Journal of Strength & Conditioning Research. 22(5):1422-1428, September 2008.
I agree and believe that pre-run stretching is like pulling to hard on a cold rubber band. I only cool stretch areas that are giving me concern or feel like they need additional focus, but I save my real stretching for after the exercise.
I generally warm up run for 10 minutes, then do some active isolated stretching, which is holding a stretch for 2-3 seconds and releasing. Repeat 10-12 times. Takes a bit longer, but I can definitely run at higher intensity longer.
Thanks for all the helpful information. TWO of the stretches MAY reduce performance? How about telling us which two? And even if this is true, that means that the rest of the stretches people normally do pre-workout are perfectly fine. Then you go on to quote them as saying that the time to stretch is after rather than before, once again without providing any reasoning. Maybe you should put a little more time and effort into your articles rather than posting an opinion with next to nothing to back it up.