| Q: | Do I REALLY need to stretch every muscle before I go running? | |
| A: |
In order to answer your question fully, first we need to discuss what flexibility is and major types of stretches. Flexibility is the range of motion within a joint along the various planes of motion. There are two basic types of flexibility: static and dynamic. Static stretching involves a slow, gradual, and controlled elongation through a full range of motion. Dynamic flexibility involves movement through a range of motion with an emphasis on maintaining both speed and force. Static stretching is the most common form and that is what I will focus on for the purposes of your question.
Now to go back to your questions, in short, no you do not need to stretch much BEFORE you go running. As a matter of fact, new research now shows that static stretching may be less than optimal to use prior to activity of athletic performance. Research has shown a decrease in both strength or torque production and power when used prior to athletic performance. I would suggest you get a good warm-up (dynamic if possible) before you go running as opposed to static stretching. Dynamic warm up will better prepare you for the activity by activating neuromuscular variables, balance, speed, and torque. If you would like more information on dynamic stretching, please ask another question. After your activity, I would strongly recommend a cool down and static stretching to prevent lactic acid builds up in muscles. If you are not proficient with dynamic stretching, static stretching before running should not impede your performance greatly, and you could still use it if you like. I would stretch only the major muscle groups that will be used during your run, your quad, hamstrings, and calves. You do not need to worry about smaller muscle groups as much. I hope this answered your question, but obviously research updates constantly, so keep abreast new information. Thanks and see you on the trails! |
Question Archive - Stretching Before Running
