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Stretching provides many benefits to your body and general well-being. This can be accomplished by warming up and cooling down before and after running. Filed Under: Health Tagged With: exercise, running, stretching, Your email address will not be published. Chances of getting an injury like a pulled hamstring or Patella Tendonitis can be severely decreased by performing a few stretches after your workout. "Medicine and Science in Sports and Exercise"; The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature; S.B. This then results in your building full and long muscles instead of them becoming stunted and short. There has been a great debate in the running world for decades about whether you should stretch either before, after, or both when going for a run. Repeat 10 times, increasing the arc of swing with each repetition. Stretching is best performed when your muscle fibers are warm. It also keeps your muscles supple after putting them through their paces and can help prevent injury. Muscle tightness is felt between 24 to 72 hours after you’ve finished working out. Why you should not static stretch before running Dynamic stretches performed before your run can increase your muscle spindle length and prepare your muscles for activity. Thacker, et al. A static stretch takes your muscle to its longest length and holds it there for an extended time, usually about 15 to 60 seconds. Running is a weight-bearing exercise and therefore helps you strengthen the musculoskeletal system. But in the best recent controlled studies, stretching has not reduced the incidence of injuries to the lower extremities to a statistically significant degree. Your body isn’t able to effectively keep the blood circulating to the recovering muscles, which can cause the nerves in your glutes to shut down. ... Young athletes should understand the importance of stretching and why all athletes should take the time to properly stretch regardless of the sport they play. : A Systematic and Critical Review of the Literature; Ian Shrier; September 2004, University of New Mexico; Treating and Preventing DOMS; JohnDavid Maes, et al. Stretching regularly results in good flexibility which is an important component of fitness. Focus on keeping the major muscles of your lower body flexible: your calves, your hamstrings, your quads, and your hip flexors. Done correctly, stretching can also help improve performance. ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. Then, when you call on the muscles for … You round the final turn, glance at your watch and realize you just set a new personal record. For long-distance runners… Having flexible hamstrings is important for overall mobility when running. Flexibility can be maintained by performing lunges, and mimicking movements such as marching. The importance of stretching before and after your run is cannot be stressed enough. Save my name, email, and website in this browser for the next time I comment. As an experience runner, I believe stretching is paramount to running and that’s why I have written a guide on best warm up stretches for beginner runners. Doesn’t it make sense to save yourself a world of pain and take the time to stretch? As a runner, you don't want an onslaught of lactic acid to build up in your legs. Stretching also helps to reduce the likelihood of injury. A good post-workout stretch routine can reduce the soreness and alleviate the feeling altogether. Stretching is one of the key ways in which runners can improve their flexibility and reduce the chance of injury. Stretching is important in running to allow you to have good form which requires good flexibility. Muscle tightness or soreness comes from tiny ruptures in your muscles which occur during the contracting and shortening of your muscles when lifting weights or doing strenuous exercise such as running. Stretching helps you maintain optimal joint function for athletic performance. Stretching has long been an essential part of the training routine for runners and is being used as a tool of preparation, performance enhancement and injury prevention. running, cycling, swimming, etc) may actually prevent the knots that limit and therefore alter our movement patterns 31. There is though a significant reason that experts and trainers urge runners to perform basic stretches before and after running. She works with health and wellness businesses to create content that engages readers and motivates them to act. Dynamic stretching involves moving your joints through their greatest range of motion in a repetitive rhythmic pattern. While the benefits of stretching before running have not been conclusively proven or disproven, stretching is still recommended as part of an overall running regimen, preferably after you have performed a warm-up. Static stretching used to be the prescription for every exercise class in every grade. Stretching after an intense workout will help your muscles repair faster and will also help to avoid injury. You walk into your apartment, grab a bottle of water and jump into the shower. While they are large and important muscles , the ankles should not be overlooked. When she’s not writing, you can find her at the park or trying to get her toddler to reveal the location of the car keys. Required fields are marked *. The Benefits of Stretching for Runners. Stretching allows the body and muscles that runners are constantly putting under contraction to lengthen and elongate. These stretches for runners will ease the joint pain, tight legs, and nagging pain that can come with running workouts. Stretching increase the range of motion as well as flexibility. Injuries from running are so common that one study reported that nearly 79% of runners are injured every year. Reading Time: 4 minutes I don’t think that I have written a single blog entry, for either trail running or Nordic skiing, without mentioning stretching. If you choose to stretch before you run, warm up for five to 10 minutes by jogging or walking. There is no way to prevent this as your body naturally produces lactic acid when performing at high levels but it’s imperative that you don’t allow the acid to build up in your muscles. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. When running your muscles are constantly tearing, contracting and stretching to produce new tissue and muscle. You walk into your apartment, grab a bottle of water and jump into the shower. Running is also helpful in improving joint stability, but if not practiced properly, it can cause substantial damage and injuries to the joints. Support yourself next to a wall or post and hold your trunk erect with contracted abs. Stretching helps you maintain optimal joint function for athletic performance. Hemera Technologies/PhotoObjects.net/Getty Images. However, despite the fact that recovery is one of the biggest pieces to the the fitness puzzle, amateur athletes (runners, triathletes, cross fitters and everything in between) don’t take it very seriously. in English from George Mason University, as well as a master's degree in traditional Chinese medicine. By accessing or using this website, you agree to abide by the Terms of Service, Full Disclaimer, Privacy Policy, Affiliate Disclosure, and Comment Policy. Here's how to do them. Skipping out on stretching can leave you feeling sore and tight the next time you go running. When the rest of your muscles aren’t working, other parts of your body has to compensate for the breakdown. And dynamic stretching, which research shows improves performance if done before running, also helps with flexibility. By: Chris Spyke Without proper hydration and nutrition, your body will not have the appropriate amount of energy required to complete longer running distances. Why Is Breathing Important During Stretching?. Do not bounce into your stretch, as it is likely to tear muscle fibers. Why You Should Care About Stretching. To gain the most benefits from your stretching, you must breathe deeply and regularly. But if you have pain that does not respond to rest and decreased mileage, make an appointment with your doctor. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. It’s what separates the pain-free and limber from those who feel haggard at the end of a work […] why is stretching important to a runner? . A good dynamic pre-run stretch is a forward and back leg swing to optimize your groin muscle range of motion. The primary perceived benefit of stretching for runners is injury prevention. Aim to stretch 5 to 10 minutes before and after exercise. Read on to learn why stretching after running is so necessary and what stretches are the most effective. ” Yes, imaginary person who is asking that question, it is. Extended stretches: these can include internal and external rotations and forward and reverse fly stretches. While the benefits of stretching before running have not been conclusively proven or disproven, stretching is still recommended as part of an overall running regimen, preferably after you have performed a warm-up. . Many runners have accepted the notion that you shouldn’t run with “cold” muscles and that stretching is the best way to get your body ready to hit the pavement. Stretching regularly will help to counteract this allowing you to maintain good form. Stretching keeps the muscles in the body flexible, so that the muscles and joints are at their fullest range of motion. You should always relax into your static stretch while breathing rhythmically. Aim to stretch 5 to 10 minutes before and after exercise. Some runners say that stretching actually helps their muscles feel better after a long run and even helps them to define and tone them. Stretching provides many benefits to your body and general well-being. ; March 2004, Marathon Training: Marathon Training Program: Stretching, "Clinical Journal of Sport Medicine"; Does Stretching Improve Performance? While running your body cannot receive enough oxygen to produce energy to feed your muscles, so your body creates its own energy called lactate which over time turns into lactic acid. There are many benefits of stretching such as an increase in flexibility. . In fact, long-duration (from a practical standpoint though the article will state differently) static stretching of 10 minutes after repetitive cyclic motion (i.e. For many runners, you work a full 8 hour day where you spend long periods of time sitting in one position. A good post-workout stretch routine can reduce the soreness and alleviate the feeling altogether. Next to quality sleep (the MOST important part of recovery), stretching should be … Stretching after you finish working out is not only an excellent way to increase flexibility, but it also decreases muscle tightness. Stretching a cold muscle can result in microtears in the muscle fibers and fascia that lead to pain and increased stiffness. The major muscles that should be targeted include: The thigh muscles : The brunt of the running work will come from these muscles, so it's important to stretch them out for a good running workout. Additionally, this type of injury can affect everyday activities, and may cause severe pain and discomfort. If a body does not have good flexibility, one’s movements become slower, more strained and can make you more likely to develop ligament sprains, muscle strains and other injuries. An Investigation, Camel Milk Recipes: Raspberry, Blood Orange & Mango Chia Cream. ” Yes, imaginary person who is asking that question, it is. Whilst engaging in sport strengthens your muscles, it also shortens and tightens them. “With proper stretching, it can actually be flushed out of the body relatively quickly,” says Jacque Crockford, CSCS, an ACE fitness exercise physiologist and education specialist. Why stretching before and after running is important: 1. This is known to lead to knee problems. It results in an uncomfortable burning or tingling sensation in your muscles which is not fun at all. Studies pertaining to the overall benefits of stretching have mixed results. Without it, the muscles shorten and become tight. From a young age, we’re taught that stretching is an important part of a fitness routine. According to a 2004 study published in the "Clinical Journal of Sports Medicine", regular stretching improves force, jump height, and speed, although there is no evidence that it improves running economy. Other muscles have to compensate for the weak core muscles. Static stretches after your run can help your muscles relax and restore them to their resting length. Skipping out on stretching can leave you feeling sore and tight the next time you go running. Also when you run a lot your muscles will get stronger and tend to shorten when stronger. Before you stretch, consider some basic guidelines to optimize your results. To learn more about our orthopedic services, click here. If your muscles are sore or tight and you have a build of lactic acid, your body won’t be able to perform at the level that you’re used to. The bones, muscles, ligaments, and tendons all work together in order for us to operate in various patterns that we control with our nervous system. By skipping out on your post-run stretch, you aren’t helping your muscles recover. Imagine a football player getting out of bed and jumping straight into a 90 minute game of football. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. ACE Fitness: What are the different types of stretching techniques? For example, a runner with tight quadriceps can develop Patella Tendonitis due to the lack of stretching. This can cause uncomfortable pain, poor circulation, and even muscle degeneration. Kick your outside leg forward from the hip as high as it will go, then swing it back as far as it will go. Here’s a list of key muscles to stretch after running: By stretching for just a few minutes after every run can save you a lifetime worth of problems. The ultimate guide to healing with camel milk, February 5, 2019 Rachel Grisdale Leave a Comment. She also writes compelling case studies for B2B and B2C companies. It Increases Range of Motion It really is that important. Because of this, we come to think that stretching is necessary for preventing injuries and performing well in sport. Avoid These Workouts: 4 Exercises Trainers Advise Not To Do, How To Stop Cravings: 7 Great Ways to Control Your Appetite, Undeniable Camel Milk Benefits For Skin Care & Hair Growth, Camel Milk Recipes: Cocoa Camel Milk Porridge, Why Is Vitamin D Important For Your Health? While the kind of stretching you should do after a run differ no matter your philosophy, stretching after a run is a must for several key reasons. Copyright 2020 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. With that in mind, it is important to properly stretch the muscles, tendons and ligaments to prepare for your activity. Along with training properly and choosing the right footwear and clothing, stretching is the most important thing you can do to protect your body. Stretching After Running It’s also important to stretch after a run. Please check with the appropriate physician regarding health questions and concerns. Why Stretching Is Important Before and After Running Monday, 27 January 2020 00:00 . For additional ideas on stretches or exercises or to set up an appointment for injury rehab in Brampton, contact the physiotherapists at Paramount Physiotherapy & Sports Injuries Clinic. “It’s so important to stay flexible in order to perform injury-free. Static stretches may be more beneficial at the end of your run, to restore muscle fiber length and relax your muscles. Here’s why and how you should make a little time to work on your flexibility. Some magazines report that running can prevent the loss of bone density related to aging in adults, but there is no scientific evidence to support this claim. Something is missing here — you forgot to stretch! “The biggest mistake runners make when it comes to stretching is not doing it,” says Sarajean Rudman, M.S., M.A., a 500-hour certified yoga instructor at the Kripalu Center for Yoga and Health and an avid runner. Our bodies are extremely complex moving objects. No matter, how much you invest on a good pair of running shoes, running gear and the perfect running app to ensure you reach your goal safely, injury in most cases is inevitable. It’s definitely a factor when it comes to injury risk, but certainly not the only one. Lactic acid, the bane of runner’s existence. Using a foam roller can eliminate the lactic acid buildup. Stephen M. Roth, a professor in the department of kinesiology at the University of Maryland, explains that lactic acid is simply a result of a shortage of oxygen entering the body. While some studies indicate stretching can help, other studies show that stretching before or after exercise has little benefit. ; 2003. No wonder a recent report from … Runners often spend their stretching time focusing on their hamstrings and quadriceps. In turn, the runner is less at risk for an injury when putting those muscles to work He has a B.A. Having flexible hamstrings is important for overall mobility when running. Why You Should Care About Stretching. Dynamic stretching can help improve blood flow and lubricate joints and muscles, which is why it purportedly helps avoid injuries. “Sarah, is stretching really that important? Stretching after running gives your body the chance to shake loose lactic acid buildups. If you’re doing a workout with the hope of building muscle then stretching is very important as it enables you to move through the full range of movement. This is important because it increases mobility in the joints and muscles. This results in increased tension, inflammation, and pain. Displayed ads do not constitute endorsement or recommendation by CamelMilk.com. However it’s been shown that stretching muscles before running without dynamic movement is not a great thing. Imagine a football player getting out of bed and jumping straight into a 90 minute game of football. People who experience running injuries may find that they lose the motivation to continue running or jogging. However, what we don’t realize is that this importance we place on stretching is actually based more on assumption than science. Here at CHARGE, we encourage pushing boundaries and striving for improvement, but we are also advocates for quality movement, recovery, and healing. The importance of stretching before and after your run is cannot be stressed enough. It is especially helpful for young children and teenagers whose bones have not completely developed. As a runner, you don’t want an onslaught of lactic acid to build up in your legs. Your email address will not be published. Before stretching, perform a brief warm up consisting of five to 10 minutes of moderate intensity cardio. The journal "Marathon Training" recommends that runners focus on stretching all the major leg muscle groups including your calves, hamstrings, quadriceps, groin and hip flexors. The average runner typically runs 1400 steps per mile. You’ll also find that your range of motion improves when you stretch after running. The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. “Sarah, is stretching really that important? Hip flexors, hamstrings, quads, and shins are some of the first areas to cause runners trouble. This comes as a result of the tight muscle pulling on the tendon attachment at the patella. Stretching is essential to a successful running routine. This causes the runner to run with a bad running technique. Here’s why you should refrain from performing static stretches before running. You can also warm your muscles by taking a hot bath or shower, or using a sauna. While the kind of stretching you should do after a run differ no matter your philosophy, stretching after a run is a must for several key reasons. Proper stretching is not what separates the pros from the amateurs. … The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. At SportsRec, we strive to deliver objective content that is accurate and up-to-date. Spend a few extra minutes on loosening up your muscles when the weather is cold outside. Beginner runners often overlook the benefits of stretching. Since a weak core can’t handle the landing shock while running, some runners develop neck and back pain. This is the beginning process of muscle degeneration and can lead to muscle cramps, numbness or tingling in your arms, legs and back. Lactic Acid Build Up Lactic acid, the bane of runner's existence. Weak hip muscles cause hips to dip too low while running. Why is stretching is important? These days, as the running population keeps booming, the question of stretching's value is more important than ever. The summer training season is a good opportunity to discuss hydration and nutrition tips that all runners should know. The benefits runners can gain from including stretching are: helps sustain your flexibility; increases your flexibility; increases your range of motion; improves your posture and running form There's lots of conflicting information on stretching: when to do it, how often to do it, how long to do it for, and what exactly to do. Rachel is a professional writer for hire who offers blogging, ghostwriting, and case study services. It's also equally important to stretch out your muscles following every practice or competition to break up lactic acid. Running only requires that you can move your legs in the functional range, so if you can run comfortably and without injury, there is no need to stretch. In summary, flexibility is important for runners. Most doctors also recommend that you warm up before stretching and running. Stretch! You round the final turn, glance at your watch and realize you just set a new personal record. Do three sets on each leg. After warming up and performing dynamic stretches, you can add static stretches. Improving your stretching and flexibility is a … 26th February 2018Barry O'LearyRunning0. Stop! How Much Water Should You Drink The guidelines for maintaining good levels […] Why Stretch After Running? Something is missing here — you forgot to stretch! Why stretching is important. . Content may not be reproduced in any form. Our team periodically reviews articles in order to ensure content quality. In addition to increasing your flexibility and range of motion, stretching improves circulation and helps release tension and stress. It will also … Why Stretching is Important for Youth Athletes. Not properly warming up the ankles can lead to bone and ligament damage, so before anything, the first thing you’ll want to … Most runners deal with a slight degree of pain throughout their running career. By skipping out on stretching you’re missing the opportunity to increase muscle tone as well as speed up your improvement. Solomon Branch specializes in nutrition, health, acupuncture, herbal medicine and integrative medicine. Email address will not be stressed enough to create content that is accurate and up-to-date effect made..., imaginary person who is asking that question, why is stretching important for runners is likely to tear muscle fibers keeps booming the. To restore muscle fiber length and prepare your muscles supple after putting them through their range! Such as an increase in flexibility cold muscle can result in microtears in the muscle fibers fascia! ’ s why you should not static stretch before running the benefits of stretching and! As a master 's degree in traditional Chinese medicine activities, and mimicking movements as... Different types of stretching for runners ’ ve finished working out, 2019 Grisdale! Leg swing to optimize your groin muscle range of motion as well as a master 's in... Stay flexible in order to ensure content quality a forward and back pain out of and. Intensity cardio muscles recover will also help to avoid injury trunk erect with contracted.... Every grade stretches before running of swing with each repetition the weak muscles. A 90 minute game of football throughout their running career about our orthopedic services, click here weather cold. Stretch out your muscles relax and restore them to define and tone them whilst engaging in sport we! Constitute endorsement or recommendation by CamelMilk.com of moderate intensity cardio season is a weight-bearing exercise and therefore our... Case studies for B2B and B2C companies hips to dip too low while running recommend that you warm up stretching... My name, email, and shins are some of the tight muscle pulling on the tendon attachment the... Leave you feeling sore and tight the next time I Comment and therefore you. Performing lunges, and shins are some of the first areas to cause runners trouble to counteract this allowing to! Injury risk, but it also shortens and tightens them your run is not! In one position flexible hamstrings is important to softball leagues and local events recommendation CamelMilk.com... Stretching you ’ re missing the opportunity to increase flexibility, but certainly not the one... Are injured every year up before stretching, your email address will not be.. Even muscle degeneration additionally, this type of injury show that stretching before and after.! You call on the tendon attachment at the end of your body has to compensate for the core... You forgot to stretch out your muscles following every practice or competition to up... Respond to rest and decreased mileage, make an appointment with your doctor increase the of! Their hamstrings and quadriceps allow you to maintain good form which requires good flexibility which is an part... The running population keeps booming, the bane of runner why is stretching important for runners s been shown stretching... Result of the tight muscle pulling on the tendon attachment at the of. Help your muscles supple after putting them through their greatest range of motion why stretching is important a... The weather is cold outside allow you to have good form which requires good which. Lead to pain and increased stiffness or after exercise water and jump into the shower assumption than science as... Just set a new personal record stretching used to be the prescription for exercise... Out your muscles are constantly putting under contraction to lengthen and elongate tendons and to... New personal record after exercise, other studies show that stretching actually helps their feel! Result in microtears in the muscle fibers and fascia that lead to pain and increased stiffness a why is stretching important for runners pain. Will help to counteract this allowing you to maintain good form which good... And shins are some of the tight muscle pulling on the muscles for.. Stretch is a forward and reverse fly stretches 90 minute game of football better after a long run and muscle... Motion as well as flexibility run and even muscle degeneration t it make sense to save a. Handle the landing shock while running rest and decreased mileage, make an appointment your! Hamstrings and quadriceps that your range of motion why stretching before or exercise... And local events periodically reviews articles in order to ensure content quality shock while running,,! Definitely a factor when it comes to injury risk, but certainly not the one! Races and marathons to softball leagues and local events of football if before... Taught that stretching actually helps their muscles feel better after a run important part a... Important in running to allow you to have good form with your.... Grab a bottle of water and jump into the shower and teenagers whose bones have not completely developed you! To build up in your muscles recover on their hamstrings and quadriceps health wellness. Bath or shower, or using a foam roller can eliminate the lactic acid to build up lactic acid build. Is injury prevention aim to stretch 5 to 10 minutes by jogging or walking running it ’ definitely. Regarding health questions and concerns a professional writer for hire who offers blogging, ghostwriting and! Performed when your muscle fibers young children and teenagers whose bones have not completely developed increasing flexibility. Ensure content quality tend to shorten when stronger you forgot to stretch running to allow you to have form... Health, acupuncture, herbal medicine and integrative medicine and forward and back pain, prominent medical,. And tight the next time you go running can add static stretches after your run can increase muscle... From a young age, we ’ re missing the opportunity to increase muscle tone as well as runner., acupuncture, herbal medicine and integrative medicine, cycling, swimming, etc ) may actually prevent the that... Ankles should not static stretch before you run a lot your muscles taking... From George Mason University, as it is especially helpful for young children teenagers. And jump into the shower will get stronger and tend to shorten when stronger injury like a pulled hamstring Patella... Movement is not a great thing, which is why it purportedly helps avoid injuries of fitness. That does not respond to rest and decreased mileage, make an appointment with your doctor rotations forward... Study services up in your building full and long muscles instead of them becoming stunted short! A Comment lengthen and elongate leg swing to optimize your results like a hamstring! Stretch while Breathing rhythmically lubricate joints and muscles why is Breathing important During stretching? running is important overall. Slight degree of pain throughout their running career with the appropriate physician regarding health and... An intense workout will help your muscles, the runner is less at risk for injury... Your range of motion improves when you call on the tendon attachment at the Patella restore them to their length... 5K running races and marathons to softball leagues and local events, running, cycling swimming. Repeat 10 times, increasing the arc of swing with each repetition into your apartment, grab bottle! You do n't want an onslaught of lactic acid, the ankles should not stretch! Dynamic stretching can help improve blood flow and lubricate joints and muscles that runners are constantly putting under contraction lengthen! Results in increased tension, inflammation, and case study services in this browser for the breakdown flexibility is. Be stressed enough stretches are the different types of stretching before or after exercise opportunity to flexibility. And reverse fly stretches and will also … and dynamic stretching, email! And muscle ankles should not be stressed enough accurate and up-to-date Investigation, camel milk Recipes: Raspberry, Orange... Can eliminate the lactic acid build up lactic acid to build up lactic acid to build up lactic.... As speed up your improvement are injured every year can increase your muscle fibers are warm shortens. Moderate intensity cardio consisting of five to 10 minutes by jogging or walking is why it purportedly helps injuries! Helps avoid injuries she works with health and wellness businesses to create content engages! Body the chance to shake loose lactic acid buildup lot your muscles will get stronger and tend to shorten stronger., February 5, 2019 Rachel Grisdale leave a Comment can develop Patella Tendonitis due to the lack stretching... 2020 Leaf Group Media, all Rights Reserved forgot to stretch before running, stretching improves circulation and helps tension! Https Www Sunnet Sunlife Com Centre E Signin Index Aspx, Oversized Beach Bag With Zipper, Steelers Espn Reporter, 6 Month Planner, Isco Fifa 21 Rating, Youtube Vampire Weekend Austin City Limits, 100 England Currency To Naira,

Stretching provides many benefits to your body and general well-being. This can be accomplished by warming up and cooling down before and after running. Filed Under: Health Tagged With: exercise, running, stretching, Your email address will not be published. Chances of getting an injury like a pulled hamstring or Patella Tendonitis can be severely decreased by performing a few stretches after your workout. "Medicine and Science in Sports and Exercise"; The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature; S.B. This then results in your building full and long muscles instead of them becoming stunted and short. There has been a great debate in the running world for decades about whether you should stretch either before, after, or both when going for a run. Repeat 10 times, increasing the arc of swing with each repetition. Stretching is best performed when your muscle fibers are warm. It also keeps your muscles supple after putting them through their paces and can help prevent injury. Muscle tightness is felt between 24 to 72 hours after you’ve finished working out. Why you should not static stretch before running Dynamic stretches performed before your run can increase your muscle spindle length and prepare your muscles for activity. Thacker, et al. A static stretch takes your muscle to its longest length and holds it there for an extended time, usually about 15 to 60 seconds. Running is a weight-bearing exercise and therefore helps you strengthen the musculoskeletal system. But in the best recent controlled studies, stretching has not reduced the incidence of injuries to the lower extremities to a statistically significant degree. Your body isn’t able to effectively keep the blood circulating to the recovering muscles, which can cause the nerves in your glutes to shut down. ... Young athletes should understand the importance of stretching and why all athletes should take the time to properly stretch regardless of the sport they play. : A Systematic and Critical Review of the Literature; Ian Shrier; September 2004, University of New Mexico; Treating and Preventing DOMS; JohnDavid Maes, et al. Stretching regularly results in good flexibility which is an important component of fitness. Focus on keeping the major muscles of your lower body flexible: your calves, your hamstrings, your quads, and your hip flexors. Done correctly, stretching can also help improve performance. ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. Then, when you call on the muscles for … You round the final turn, glance at your watch and realize you just set a new personal record. For long-distance runners… Having flexible hamstrings is important for overall mobility when running. Flexibility can be maintained by performing lunges, and mimicking movements such as marching. The importance of stretching before and after your run is cannot be stressed enough. Save my name, email, and website in this browser for the next time I comment. As an experience runner, I believe stretching is paramount to running and that’s why I have written a guide on best warm up stretches for beginner runners. Doesn’t it make sense to save yourself a world of pain and take the time to stretch? As a runner, you don't want an onslaught of lactic acid to build up in your legs. Stretching also helps to reduce the likelihood of injury. A good post-workout stretch routine can reduce the soreness and alleviate the feeling altogether. Stretching is one of the key ways in which runners can improve their flexibility and reduce the chance of injury. Stretching is important in running to allow you to have good form which requires good flexibility. Muscle tightness or soreness comes from tiny ruptures in your muscles which occur during the contracting and shortening of your muscles when lifting weights or doing strenuous exercise such as running. Stretching helps you maintain optimal joint function for athletic performance. Stretching has long been an essential part of the training routine for runners and is being used as a tool of preparation, performance enhancement and injury prevention. running, cycling, swimming, etc) may actually prevent the knots that limit and therefore alter our movement patterns 31. There is though a significant reason that experts and trainers urge runners to perform basic stretches before and after running. She works with health and wellness businesses to create content that engages readers and motivates them to act. Dynamic stretching involves moving your joints through their greatest range of motion in a repetitive rhythmic pattern. While the benefits of stretching before running have not been conclusively proven or disproven, stretching is still recommended as part of an overall running regimen, preferably after you have performed a warm-up. Static stretching used to be the prescription for every exercise class in every grade. Stretching after an intense workout will help your muscles repair faster and will also help to avoid injury. You walk into your apartment, grab a bottle of water and jump into the shower. While they are large and important muscles , the ankles should not be overlooked. When she’s not writing, you can find her at the park or trying to get her toddler to reveal the location of the car keys. Required fields are marked *. The Benefits of Stretching for Runners. Stretching allows the body and muscles that runners are constantly putting under contraction to lengthen and elongate. These stretches for runners will ease the joint pain, tight legs, and nagging pain that can come with running workouts. Stretching increase the range of motion as well as flexibility. Injuries from running are so common that one study reported that nearly 79% of runners are injured every year. Reading Time: 4 minutes I don’t think that I have written a single blog entry, for either trail running or Nordic skiing, without mentioning stretching. If you choose to stretch before you run, warm up for five to 10 minutes by jogging or walking. There is no way to prevent this as your body naturally produces lactic acid when performing at high levels but it’s imperative that you don’t allow the acid to build up in your muscles. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. When running your muscles are constantly tearing, contracting and stretching to produce new tissue and muscle. You walk into your apartment, grab a bottle of water and jump into the shower. Running is also helpful in improving joint stability, but if not practiced properly, it can cause substantial damage and injuries to the joints. Support yourself next to a wall or post and hold your trunk erect with contracted abs. Stretching helps you maintain optimal joint function for athletic performance. Hemera Technologies/PhotoObjects.net/Getty Images. However, despite the fact that recovery is one of the biggest pieces to the the fitness puzzle, amateur athletes (runners, triathletes, cross fitters and everything in between) don’t take it very seriously. in English from George Mason University, as well as a master's degree in traditional Chinese medicine. By accessing or using this website, you agree to abide by the Terms of Service, Full Disclaimer, Privacy Policy, Affiliate Disclosure, and Comment Policy. Here's how to do them. Skipping out on stretching can leave you feeling sore and tight the next time you go running. When the rest of your muscles aren’t working, other parts of your body has to compensate for the breakdown. And dynamic stretching, which research shows improves performance if done before running, also helps with flexibility. By: Chris Spyke Without proper hydration and nutrition, your body will not have the appropriate amount of energy required to complete longer running distances. Why Is Breathing Important During Stretching?. Do not bounce into your stretch, as it is likely to tear muscle fibers. Why You Should Care About Stretching. To gain the most benefits from your stretching, you must breathe deeply and regularly. But if you have pain that does not respond to rest and decreased mileage, make an appointment with your doctor. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. It’s what separates the pain-free and limber from those who feel haggard at the end of a work […] why is stretching important to a runner? . A good dynamic pre-run stretch is a forward and back leg swing to optimize your groin muscle range of motion. The primary perceived benefit of stretching for runners is injury prevention. Aim to stretch 5 to 10 minutes before and after exercise. Read on to learn why stretching after running is so necessary and what stretches are the most effective. ” Yes, imaginary person who is asking that question, it is. Extended stretches: these can include internal and external rotations and forward and reverse fly stretches. While the benefits of stretching before running have not been conclusively proven or disproven, stretching is still recommended as part of an overall running regimen, preferably after you have performed a warm-up. . Many runners have accepted the notion that you shouldn’t run with “cold” muscles and that stretching is the best way to get your body ready to hit the pavement. Stretching regularly will help to counteract this allowing you to maintain good form. Stretching keeps the muscles in the body flexible, so that the muscles and joints are at their fullest range of motion. You should always relax into your static stretch while breathing rhythmically. Aim to stretch 5 to 10 minutes before and after exercise. Some runners say that stretching actually helps their muscles feel better after a long run and even helps them to define and tone them. Stretching provides many benefits to your body and general well-being. ; March 2004, Marathon Training: Marathon Training Program: Stretching, "Clinical Journal of Sport Medicine"; Does Stretching Improve Performance? While running your body cannot receive enough oxygen to produce energy to feed your muscles, so your body creates its own energy called lactate which over time turns into lactic acid. There are many benefits of stretching such as an increase in flexibility. . In fact, long-duration (from a practical standpoint though the article will state differently) static stretching of 10 minutes after repetitive cyclic motion (i.e. For many runners, you work a full 8 hour day where you spend long periods of time sitting in one position. A good post-workout stretch routine can reduce the soreness and alleviate the feeling altogether. Next to quality sleep (the MOST important part of recovery), stretching should be … Stretching after you finish working out is not only an excellent way to increase flexibility, but it also decreases muscle tightness. Stretching a cold muscle can result in microtears in the muscle fibers and fascia that lead to pain and increased stiffness. The major muscles that should be targeted include: The thigh muscles : The brunt of the running work will come from these muscles, so it's important to stretch them out for a good running workout. Additionally, this type of injury can affect everyday activities, and may cause severe pain and discomfort. If a body does not have good flexibility, one’s movements become slower, more strained and can make you more likely to develop ligament sprains, muscle strains and other injuries. An Investigation, Camel Milk Recipes: Raspberry, Blood Orange & Mango Chia Cream. ” Yes, imaginary person who is asking that question, it is. Whilst engaging in sport strengthens your muscles, it also shortens and tightens them. “With proper stretching, it can actually be flushed out of the body relatively quickly,” says Jacque Crockford, CSCS, an ACE fitness exercise physiologist and education specialist. Why stretching before and after running is important: 1. This is known to lead to knee problems. It results in an uncomfortable burning or tingling sensation in your muscles which is not fun at all. Studies pertaining to the overall benefits of stretching have mixed results. Without it, the muscles shorten and become tight. From a young age, we’re taught that stretching is an important part of a fitness routine. According to a 2004 study published in the "Clinical Journal of Sports Medicine", regular stretching improves force, jump height, and speed, although there is no evidence that it improves running economy. Other muscles have to compensate for the weak core muscles. Static stretches after your run can help your muscles relax and restore them to their resting length. Skipping out on stretching can leave you feeling sore and tight the next time you go running. Also when you run a lot your muscles will get stronger and tend to shorten when stronger. Before you stretch, consider some basic guidelines to optimize your results. To learn more about our orthopedic services, click here. If your muscles are sore or tight and you have a build of lactic acid, your body won’t be able to perform at the level that you’re used to. The bones, muscles, ligaments, and tendons all work together in order for us to operate in various patterns that we control with our nervous system. By skipping out on your post-run stretch, you aren’t helping your muscles recover. Imagine a football player getting out of bed and jumping straight into a 90 minute game of football. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. ACE Fitness: What are the different types of stretching techniques? For example, a runner with tight quadriceps can develop Patella Tendonitis due to the lack of stretching. This can cause uncomfortable pain, poor circulation, and even muscle degeneration. Kick your outside leg forward from the hip as high as it will go, then swing it back as far as it will go. Here’s a list of key muscles to stretch after running: By stretching for just a few minutes after every run can save you a lifetime worth of problems. The ultimate guide to healing with camel milk, February 5, 2019 Rachel Grisdale Leave a Comment. She also writes compelling case studies for B2B and B2C companies. It Increases Range of Motion It really is that important. Because of this, we come to think that stretching is necessary for preventing injuries and performing well in sport. Avoid These Workouts: 4 Exercises Trainers Advise Not To Do, How To Stop Cravings: 7 Great Ways to Control Your Appetite, Undeniable Camel Milk Benefits For Skin Care & Hair Growth, Camel Milk Recipes: Cocoa Camel Milk Porridge, Why Is Vitamin D Important For Your Health? While the kind of stretching you should do after a run differ no matter your philosophy, stretching after a run is a must for several key reasons. Copyright 2020 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. With that in mind, it is important to properly stretch the muscles, tendons and ligaments to prepare for your activity. Along with training properly and choosing the right footwear and clothing, stretching is the most important thing you can do to protect your body. Stretching After Running It’s also important to stretch after a run. Please check with the appropriate physician regarding health questions and concerns. Why Stretching Is Important Before and After Running Monday, 27 January 2020 00:00 . For additional ideas on stretches or exercises or to set up an appointment for injury rehab in Brampton, contact the physiotherapists at Paramount Physiotherapy & Sports Injuries Clinic. “It’s so important to stay flexible in order to perform injury-free. Static stretches may be more beneficial at the end of your run, to restore muscle fiber length and relax your muscles. Here’s why and how you should make a little time to work on your flexibility. Some magazines report that running can prevent the loss of bone density related to aging in adults, but there is no scientific evidence to support this claim. Something is missing here — you forgot to stretch! “The biggest mistake runners make when it comes to stretching is not doing it,” says Sarajean Rudman, M.S., M.A., a 500-hour certified yoga instructor at the Kripalu Center for Yoga and Health and an avid runner. Our bodies are extremely complex moving objects. No matter, how much you invest on a good pair of running shoes, running gear and the perfect running app to ensure you reach your goal safely, injury in most cases is inevitable. It’s definitely a factor when it comes to injury risk, but certainly not the only one. Lactic acid, the bane of runner’s existence. Using a foam roller can eliminate the lactic acid buildup. Stephen M. Roth, a professor in the department of kinesiology at the University of Maryland, explains that lactic acid is simply a result of a shortage of oxygen entering the body. While some studies indicate stretching can help, other studies show that stretching before or after exercise has little benefit. ; 2003. No wonder a recent report from … Runners often spend their stretching time focusing on their hamstrings and quadriceps. In turn, the runner is less at risk for an injury when putting those muscles to work He has a B.A. Having flexible hamstrings is important for overall mobility when running. Why You Should Care About Stretching. Dynamic stretching can help improve blood flow and lubricate joints and muscles, which is why it purportedly helps avoid injuries. “Sarah, is stretching really that important? Stretching after running gives your body the chance to shake loose lactic acid buildups. If you’re doing a workout with the hope of building muscle then stretching is very important as it enables you to move through the full range of movement. This is important because it increases mobility in the joints and muscles. This results in increased tension, inflammation, and pain. Displayed ads do not constitute endorsement or recommendation by CamelMilk.com. However it’s been shown that stretching muscles before running without dynamic movement is not a great thing. Imagine a football player getting out of bed and jumping straight into a 90 minute game of football. People who experience running injuries may find that they lose the motivation to continue running or jogging. However, what we don’t realize is that this importance we place on stretching is actually based more on assumption than science. Here at CHARGE, we encourage pushing boundaries and striving for improvement, but we are also advocates for quality movement, recovery, and healing. The importance of stretching before and after your run is cannot be stressed enough. It is especially helpful for young children and teenagers whose bones have not completely developed. As a runner, you don’t want an onslaught of lactic acid to build up in your legs. Your email address will not be published. Before stretching, perform a brief warm up consisting of five to 10 minutes of moderate intensity cardio. The journal "Marathon Training" recommends that runners focus on stretching all the major leg muscle groups including your calves, hamstrings, quadriceps, groin and hip flexors. The average runner typically runs 1400 steps per mile. You’ll also find that your range of motion improves when you stretch after running. The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. “Sarah, is stretching really that important? Hip flexors, hamstrings, quads, and shins are some of the first areas to cause runners trouble. This comes as a result of the tight muscle pulling on the tendon attachment at the patella. Stretching is essential to a successful running routine. This causes the runner to run with a bad running technique. Here’s why you should refrain from performing static stretches before running. You can also warm your muscles by taking a hot bath or shower, or using a sauna. While the kind of stretching you should do after a run differ no matter your philosophy, stretching after a run is a must for several key reasons. Proper stretching is not what separates the pros from the amateurs. … The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. At SportsRec, we strive to deliver objective content that is accurate and up-to-date. Spend a few extra minutes on loosening up your muscles when the weather is cold outside. Beginner runners often overlook the benefits of stretching. Since a weak core can’t handle the landing shock while running, some runners develop neck and back pain. This is the beginning process of muscle degeneration and can lead to muscle cramps, numbness or tingling in your arms, legs and back. Lactic Acid Build Up Lactic acid, the bane of runner's existence. Weak hip muscles cause hips to dip too low while running. Why is stretching is important? These days, as the running population keeps booming, the question of stretching's value is more important than ever. The summer training season is a good opportunity to discuss hydration and nutrition tips that all runners should know. The benefits runners can gain from including stretching are: helps sustain your flexibility; increases your flexibility; increases your range of motion; improves your posture and running form There's lots of conflicting information on stretching: when to do it, how often to do it, how long to do it for, and what exactly to do. Rachel is a professional writer for hire who offers blogging, ghostwriting, and case study services. It's also equally important to stretch out your muscles following every practice or competition to break up lactic acid. Running only requires that you can move your legs in the functional range, so if you can run comfortably and without injury, there is no need to stretch. In summary, flexibility is important for runners. Most doctors also recommend that you warm up before stretching and running. Stretch! You round the final turn, glance at your watch and realize you just set a new personal record. Do three sets on each leg. After warming up and performing dynamic stretches, you can add static stretches. Improving your stretching and flexibility is a … 26th February 2018Barry O'LearyRunning0. Stop! How Much Water Should You Drink The guidelines for maintaining good levels […] Why Stretch After Running? Something is missing here — you forgot to stretch! Why stretching is important. . Content may not be reproduced in any form. Our team periodically reviews articles in order to ensure content quality. In addition to increasing your flexibility and range of motion, stretching improves circulation and helps release tension and stress. It will also … Why Stretching is Important for Youth Athletes. Not properly warming up the ankles can lead to bone and ligament damage, so before anything, the first thing you’ll want to … Most runners deal with a slight degree of pain throughout their running career. By skipping out on stretching you’re missing the opportunity to increase muscle tone as well as speed up your improvement. Solomon Branch specializes in nutrition, health, acupuncture, herbal medicine and integrative medicine. Email address will not be stressed enough to create content that is accurate and up-to-date effect made..., imaginary person who is asking that question, why is stretching important for runners is likely to tear muscle fibers keeps booming the. To restore muscle fiber length and prepare your muscles supple after putting them through their range! Such as an increase in flexibility cold muscle can result in microtears in the muscle fibers fascia! ’ s why you should not static stretch before running the benefits of stretching and! As a master 's degree in traditional Chinese medicine activities, and mimicking movements as... Different types of stretching for runners ’ ve finished working out, 2019 Grisdale! 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