Spinoff: To stretch, or not to stretch...that is the question (Read 864 times)

I do a lot of stretching ... but almost none of it *before* a run. From what I've read - and from my own experience - I don't think cold stretching does a thing for you. In fact, I think it's just a really efficient way to injure yourself. I always stretch afterwards though, once my muscles are warm. My uncle was a sub-2:30 marathoner, and he had a habit of starting with a few slow miles (for him probably 8:00 or so), and then stopping for a few minutes to stretch thoroughly before picking up the pace.

FIRST: One clear observation I think we can all agree on (so we don't tell any new runners NOT to stretch): a good runner MUST find some way to maintain/increase flexibility as a part of injury prevention. Your question: a good one! From what I've heard and read, there's a lot of controversy about the benefits of "static" (or passive) stretching (I assume you're talking about the traditional stretches we all know and love) before running. There also seems to be some debate about whether stretching cold vs stretching warmed-up makes any difference (though I'm in agreement with those here that say it 'feels' MUCH better to warm up first). There are even a lot of people who criticize the whole idea of static stretching as possibly harmful (these people tend to advocate more dynamic stretching methods... don't ask... I don't understand them). Personally, I don't know what to believe. I know there are some PT and physiology experts in this forum on occasion, perhaps they can help us out? Right now, I simply do what feels right. It doesn't feel very good to stretch cold, so I don't generally do it (except, perhaps, a few problem areas and then very very gently, like Scout7 said). I do often run a few miles to warm up and then stop and do some simple stretches (nothing serious as I don't want to cool down). I always try to do a nice long stretching session at the end of my workout (holding stretches 30+ seconds, and repeating twice when I am being good) and I think I am less likely to face injury when I keep up with my stretching. That said, I'd be really interested in learning new approaches. I've recently started some yoga (OK, I took one beginner class, but I plan to go back) and I think that might be a nice addition to my flexibility training.

There are even a lot of people who criticize the whole idea of static stretching as possibly harmful (these people tend to advocate more dynamic stretching methods... don't ask... I don't understand them).

To kind of go along with that, I have seen that the Army is starting to go to dynamic stretching routines in Basic Training and beyond. I got a brief introduction to it once, so I am by no means an expert on it. But, the stuff we had to do was a lot like form drills for running. Mostly it was short distance stuff, high knees, skipping, stuff like that. How accurate the routine was, or how much of it is even being used, I couldn't tell you. I have seen nothing formal about it published. If I do see something, I'll let y'all know.

Purely anectdotal but I used to stretch a lot and I used to be injured a lot. I now stretch almost not at all, and I'm injured almost never. Probably no cause and effect either way. I don't see much evidence that stretching, or not stretching does much of anything for runners. I think there is something to the "active stretching if at all" bandwagon that is popular amongst runners. And I agree that stretching cold muscles probably does more harm than good. FWIW, here's the sum total of my stretching: In the early morning, before my alarm goes off and while I'm lying in bed enjoyng the last cozy moments before I get up to go running, I wiggle my feet around in circles and point my toes up and down repeatedly to loosen my calves and warm up my feet before they hit the cold hardwood floors. Then, occasionally-going-on-rarely, on a rare night when I actually sit down and watch TV, I'll do some active stretching of my calves and hammys with a towel around the ball of my foot. That's it. Come to think of it, it's been weeks since I did the latter.

I am one of those guys who can't touch thier knees when sitting on the floor. I have been like that all my life. I walk on the TM for about .5 mile then stretch before I run, and then after I run. Those stretches are three sets holding for 30-40 secs at a time. It helps me. Eases pain.

In the early morning, before my alarm goes off and while I'm lying in bed enjoyng the last cozy moments before I get up to go running, I wiggle my feet around in circles and point my toes up and down repeatedly to loosen my calves and warm up my feet before they hit the cold hardwood floors.

I like to do this too! I started after I experience some plantar fasciitis a while back and I still do it (mainly because it feels good). I also like to point my big toe up and my other toes down and then vice versa. It took me some practice to be able to do it, but it really stretches out those little muscles in my feet.

I just stretch my mind, man. It's groovy.

*Snerk* Might be stretching your wallet, too, if you take on too many bets.... Just sayin'...