Stretching has always been the topic of debate in the runner’s world. Whether to stretch before running, after running, or both, when you are going for a run. However, most runners believe that you should not be running with cold muscles and that stretching out is the best way of getting rid of the cold muscles. Because tight and cold muscles are the worst enemies of the runners. When your muscles are short and tight they are much weaker and are more likely to strain injuries than when they are extended. Our muscles can get shortened or overworked during certain periods of the day, so stretching is important before you go for a run to prevent any injury.
The Benefits of Stretching
Before we get started on whether stretching before or after running is necessary or not, let's unpack what the researchers have found out. Stretching is the simplest form of movement that helps lengthen your muscles. Of the many types of stretching, two of them are the most common i.e. dynamic stretching and static stretching. In dynamic stretching your body is in the form of continuous motion or full range of motion (ROM) like leg swings. On the other hand, in static stretching, you hold a certain position without moving your body like touching your toes.
According to the research, when runners have certain problems like mobility issues, sore muscles, or have undergone injuries, then stretching may help loosen up the hips and keep the runners on track. But on the contrary, if you don't feel like loosening up your body then stretching may not be a good idea. Because, if you already got good mobility in your muscles, stretching is not important or may even harm the muscles.
Therefore, only those runners benefit from the stretching who feel stiffness in their body and muscles or have any chronic conditions. If you don't feel anything like that then you are good to go because if you do overstretching there are high chances of getting injured. However, there is mixed research on this topic and the mechanism is still unclear but the majority of the research favors stretching before running.
Stretching Before Running
As we have discussed earlier there are two common types of stretching, dynamic stretching and static stretching. Now the question arises, should we do stretching before running? If, yes then what would be the best type of stretching to start running? According to the research, stretching can be beneficial in many ways as it increases flexibility, reduces the chances of injury, and improves your athletic performance and relaxation. Therefore most of the experts recommend stretching before running.
Static Stretching Before Running
Depending upon the type of stretch, your stretching may not end up giving the desired results. As per the experts, static stretching is stretching up the cold muscles, which could not be good for the muscles. Most of the time people miscomprehend the concept of static stretching because it does not help you warm up the way you need. While doing static stretching, you are extending your muscle fibers. When you hold the stretch for a few seconds and let loose after that, then your muscle fibers also reassemble again. Therefore, static stretching is not recommended before going for a run.
Also, the studies did not find any correlation between static stretching and injury resilience. Moreover, it does not allow your body to have the required power production while running. While running your muscles need tension that uses your legs as springs and static stretching always results in weaker spring tension and ultimately results in less efficient running performance.
Dynamic Stretching Before Running
Stretching is all about going through the range of motion so you can get greater mobility while running. If you cannot move your muscles through different ranges of motion then you won't be able to run gracefully and increase the chances of sustaining injuries. Dynamic stretching has been proven efficient in increasing joint and muscle mobility. While doing dynamic stretching, you are allowing your muscles to lengthen, expand, and contract in a recurring manner. Hence increasing your power output required during the running, according to the studies. Runners get more benefits from dynamic stretching than static stretching, according to a study conducted by the International Journal of Sports. Therefore, before running, it is recommended to do dynamic stretches rather than static stretches.
Stretching After Running
When you have done running, your muscles are already warmed up and lengthen, that's where the static stretching comes back into the game. Static stretching can be beneficial to do after the workout or running as it will help you recover the body from soreness and get ready for the next run. Research suggests that stretching after running improves the blood flow to your limbs which will help in providing the essential nutrients and oxygen to the affected part of the muscles. Stretching also helps in the recovery and rejuvenation of the body. Runners do this post-run stretching to cool down their bodies from excessive running. This relaxing and cooling effect will also help calm down your nervous system, slow down your heart rate, and reduce the variability of the heart rate. You can take into account stretches like a cobra, triceps stretch, shoulder stretch, quadriceps stretching, and many others after running to cool down your body.
To Conclude:
Stretching and post-exercises are beneficial in reducing the risks of injuries. Therefore, it is recommended for every runner to stretch before and after the running as it will enhance your efficient running and help in loosening your muscles up. But over-stretching could be harmful too. So, take into account the needs of your body before stretching out.
