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It seems these days that even stretching is a controversial subject among runners. Can't we agree on anything, folks? Well, this time, as usual, there is good reason for disagreement. Like most running questions, whether or not to do stretching exercises (and when to stretch if you decide to) are debated heatedly because there is no one-size-fits-all answer. Stretching is a personal decision in running; your neighbor just might not realize it yet when he tries to convince you that his routine is the best by far (since it is the one that works best for him).

So let's break this issue down. The first thing that has to be decided is whether or not you are going to do stretching exercises. Then, if you decide stretching is for you, you need to think about when to stretch. And, finally, it will be important for you to know a few key instructions to keep you stretching safely.

To stretch or Not to stretch

According to Dr. David Musnick and Mark Pierce, A.T.C. (in their book "Conditioning for Outdoor Fitness"), "The goal of stretching is to lengthen a muscle and move the corresponding joints through the full range of motion, thereby allowing both the contractile (muscle and tendon) and the noncontractile (ligament and joint capsule) structures to lengthen." The effect has many advantages for runners. Stretching exercises:

• relieve muscle tension
• keep muscles flexible, which can help your posture and balance
• lengthen muscles and increase range of motion, which helps lengthen your stride
• help prevent muscle and joint injuries by elongating and relaxing muscles
• flush lactic acid out of your muscles.

However, stretching cold, tight muscles can result in strains and possibly tears. Stretching with bad form or tight muscles is the third leading cause of injury in runners. In most arguments between stretchers and non-stretchers, it inevitably comes down to "stretching helps prevent injuries" and "stretching is a leading cause of injuries in runners". How can this conundrum be and what can we do to prevent injury?

When stretching exercises cause injury, it is usually because the muscles are tight or cold, though occasionally it is because the stretcher is doing too much too fast. So, if, in the end, you decide to be a stretcher, be a safe one. Warm up first. Do a walk or slow jog for 5-10 minutes, then stretch, and then run. (Also check out page 2 of this article for some Do's/Don'ts to stay safe when stretching.) Or, if in the end you choose to be a non-stretcher, you should also warm up with a 5-10 minute walk or slow jog to prepare your muscles for the workout to come. This will take care of most injuries that would have been prevented by stretching. Another helpful option (though not a substitute for warming up) is participating in an activity that stretches your running muscles, like swimming or yoga.

The best way to decide whether or not to stretch is to try out a few different routines (including not stretching) and see what works best for you. When you find one that works for you, stick to what works for you no matter what your neighbor says. You don't need to fix what isn't broken, right? Most importantly, if it does break, if your routine stops working for you, start back at step 1 and try out some other routines until you find one that works.