Recently, there has been a lot of discussion about the importance of stretching. Many medical studies have shown that stretching may actually have no benefit in decreasing injury or improving running performance, especially in long distances. I have always stretched, assuming it reduces injury and delayed onset muscle soreness, but have begun to wonder if that may be true. I’ve spoken with some ultrarunners about this, but wanted to see what the thoughts are in the ST community. So…what are your views on stretching?
Human beings are generally pretty dumb.
Forget the science just watch dogs, cats, lions and other animals. They all stretch without being told they need to or it’s going to improve their performance. Don’t you think being more supple is going to make your body more comfortable to live in as you get older.
I know it’s not an in depth answer, but I haven’t stretched in a couple years, and I’ve been injury-free. Now, I should clarify, I do ballistic stretching in the pool, but otherwise, I just go at it.
I think I run better now than I ever have when I was in the Army and had to stretch.
I do the kind of stretching a cat does.
Everyone does
we do not all touch our toes for 12 seconds or go through a 15 minute stretching routine.
I think the question is, does the latter have any benefit?
Human beings are generally pretty dumb.
Forget the science just watch dogs, cats, lions and other animals. They all stretch without being told they need to or it’s going to improve their performance. Don’t you think being more supple is going to make your body more comfortable to live in as you get older.
Funny, the three German Shepherd dogs I’ve had would each jump up from a dead sleep and hit the road with me for a run without any issues.
I can’t say, in all the Animal Planet and Nat’l Geographic specials I’ve seen, that I’ve ever noticed a gazelle stretch before running away from that lion. I’m guessing that they evolved to not need it.
I can’t say, in all the Animal Planet and Nat’l Geographic specials I’ve seen, that I’ve ever noticed a gazelle stretch before running away from that lion. I’m guessing that they evolved to not need it.
Duh. The ones the get away are the ones that stretched the night before when you weren’t watching. 
-Jot
Recently, there has been a lot of discussion about the importance of stretching. Many medical studies have shown that stretching may actually have no benefit in decreasing injury or improving running performance, especially in long distances. I have always stretched, assuming it reduces injury and delayed onset muscle soreness, but have begun to wonder if that may be true. I’ve spoken with some ultrarunners about this, but wanted to see what the thoughts are in the ST community. So…what are your views on stretching?
If only a person feels pyschological better to stretch even if studies show that stretching is a waste of time, they should stretch. I stretch every run, and apparently I may be wasting my time. Now I’m not going through a 15 min stretch where I work on every leg muscle, but I do put 4-5 mins of stretching each run, if only because I “think” I’m helping myself.
I dont really want to go run without stretching.
No they are smarter then that they stretch after running not before 
.
In Philberts book “Scientific Training for Triathletes” he suggests to stretch only to develop the full physiologic range of motion required to perform. He says there’s not much “good” literature on the topic though.
I stretch when I’m sore and when the stretch eases the pain. I will also stretch when I’m waiting for my Garmin to locate satellites so I don’t look like a dipstick dressed in running clothes but standing still looking around.
I have not stretched before or after a training session in over 5 years. I just start out slow and let the muscles warm up awhile before doing any sprints or intervals, and I have not had any injuries. I think the various coaches and gym teachers of our youth told us it was important, as kids we accepted that fact, and a lot of folks never questioned it as they grew older. It was just what you did before you exercised, simple as that.
As for staying limber as you age, I’d recommend yoga or tai chi classes.
My job involves looking at how people move. Tight people are generally more uncomfortable as they age. I understand as an athlete the resistance to stretching. It takes time and can be a pain in the ass. You may note I used the animal reference for a reason. A short, as you feel the need stretch is often all that is required.
Recently, there has been a lot of discussion about the importance of stretching. Many medical studies have shown that stretching may actually have no benefit in decreasing injury or improving running performance, especially in long distances. I have always stretched, assuming it reduces injury and delayed onset muscle soreness, but have begun to wonder if that may be true. I’ve spoken with some ultrarunners about this, but wanted to see what the thoughts are in the ST community. So…what are your views on stretching?
Stretching won’t necessarily reduce injury by itself, nor have I really noticed much of an effect on DOMS. However, I think it has a lot of benefits. One prime example is the aero position. We routinely mock those that are sitting more upright, acting like a sail, etc. Generally speaking, tight hamstrings and tight lower back muscles are the limiters in being able to get lower on the bike in an aero position.
Second good example - Feet in swimming. If your foot flexors (the muscles along your shin) are really tight, you have a very hard time extending your foot comfortably, which reduces the effectiveness of your kick/stroke. (try swimming some time without your toes pointed. Even with the low beat kicks that triathletes should be using, the difference is astounding.)
The other case where I believe it helps is range of motion before an injury occurs. I’m flexible enough in my ankles that I can stand on the outside edges with my soles touching each other. In years of running trails and paths in Colorado, I’ve had one sprained ankle from rolling it over. (And that was bombing down stairs in my dorm. dumbass.)
If you have a bike accident and your leg comes out of the clip and gets caught, you have a certain degree of stretch before stuff starts tearing. I want that degree to be as big as possible.
I don’t think it necessarily helps performance, as in I run faster because I stretch, but there are a lot of benefits to stretching that I don’t think people consider.
Oh, and for the poster that said he does ballistic stretching in the pool, if you truly mean ballistic (bouncing) instead of dynamic (range of motion activity), that is one of the WORST things you can do.
John
Well, I guess we can all find someone who is in direct contrast to the accepted…I could not participate in this sport w/o stretching. To that end if I don’t stretch every day this old body tightens up like a banjo string.
My hammys, low back and neck are a constant source of stretching and it has nothing to do with psychological effects…I have to do it or I’m a mess.
The sigle biggest component to my ability to ride longer distances is hamstring flexibility that I never had before stretching…loosey goosey now.
im naturally pretty limber so i talked to some orthopedics about this one. they said being super flexible in some areas makes it hard for your muscles to stabilize certain bones and that im at a higher risk of certain injuries.
nytimes had a nice article on how traditional stretching (static) is harmful to you. dont worry about stretching, get a good warm up in and thats it.
im naturally pretty limber so i talked to some orthopedics about this one. they said being super flexible in some areas makes it hard for your muscles to stabilize certain bones and that im at a higher risk of certain injuries.
nytimes had a nice article on how traditional stretching (static) is harmful to you. dont worry about stretching, get a good warm up in and thats it.
Have a link to the article?
John
Yeah, I had a feeling that stretching would be more beneficial to triathletes. I am definitely a stretcher and always will be, but was starting to question the effect of stretching on my running. It certainly makes so much sense in terms of swimming and biking. I never thought about it in terms of aero, but absolutely—you want to have flexible hamstrings and such to be as comfortable as possible in aero and avoid injury. Good call with the unclipping example, too.
Any point to stretching??..
I’m a frayed knot.
That article refers to stretching prior to exercise–which I never do. My main question lies in stretching after exercise in regards to muscle soreness or reducing energy. I wish they addressed that. The lit search I did seemed pretty vague on post-exercise stretching. Anyone out there know of other sources?
im naturally pretty limber so i talked to some orthopedics about this one. they said being super flexible in some areas makes it hard for your muscles to stabilize certain bones and that im at a higher risk of certain injuries.
nytimes had a nice article on how traditional stretching (static) is harmful to you. dont worry about stretching, get a good warm up in and thats it.
If it’s the article that Ken linked, then yes, as they describe it, static stretching is not beneficial. It does NOT say don’t do static stretching, just don’t do it before a workout. I don’t advocate static stretching pre workout. Pre workout is generally sport specific, mimics the motions you will be doing during the workout, and proceeds from minimal to near ROM (range of motion) limits.
For example, when doing warm ups before class in martial arts, we’ll do front kicks progressing from knee level to head or higher height.
Static stretching AFTER is what I recommend. Occasionally if you know how or have a good instructor, add in some PNF stretching. Never do ballistic stretching. Ever.
John