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2) A little bit of stretching wont hurt, just don't do it too extensively. Stretching relaxes the muscles and increase range of motion, witch can have a positiv

by z3t4 11y ago

2) A little bit of stretching wont hurt, just don't do it too extensively. Stretching relaxes the muscles and increase range of motion, witch can have a positive effect on your running. It can also help the muscles "warm up". If stretching was so bad, you wouldn't see elite athletes do it, or cats and dogs.

enraged_camel 11y ago
He said static stretching is bad, and it absolutely is. Athletes do dynamic stretching.
- mynewtb 11y ago
  What's the difference?
  - arohner 11y ago
    Static stretching is probably what you think of when you think of 'stretching', holding a pose for 10-30 seconds. Dynamic stretching is when you move around. Lunges, jumping, calf raises are all examples of dynamic stretching. A quick google for 'runner dynamic stretches' would be informative. The important part is that static stretching before workouts has been linked to increased risk of injury, and lower performance. Stretching post workout and on non-workout days is fine.
  - notacoward 11y ago
    "Dynamic" means you keep moving. All of your squats, lunges, jogging in place, and so on are dynamic. "Static" means you hold a position. Your classic runner's stretch is static, as are the various "hold your toes" stretches in any position. The danger is only with static stretches prior to exercise, which can lead to over-extension and injury. The benefit of dynamic stretching before exercise is still kind of debatable. Some swear by it, others are more skeptical. Just about everyone agrees that both static and dynamic stretches after exercise, while everything's warmed up and maximally pliable, is generally beneficial. FWIW, I don't do any pre-exercise stretching. On the other hand, I practically always do at least one kind of stretching after every run - simple ankle rotations in both directions with one leg across the other knee while seated. I really notice the difference later in the day and/or next time I run. If particular muscles feel sore, I'll throw in one or two other kinds of stretches. That minimal approach has kept me out of trouble despite running more even than most other runners - consistently five or six days a week in every kind of weather. Just an anecdote, not data, but seemed worth sharing anyway.
    - xiaoma 11y ago
      >That minimal approach has kept me out of trouble despite running more even than most other runners - consistently five or six days a week in every kind of weather. Meh. I ran thirteen times a week for years, quit for years, started again overweight more than once to slim down again and have done many 5 hour + mountain runs on the wrong side of 30. I've generally done static stretching both before and after running when I have time. After tens of thousands of miles, I'm still at zero injuries of note. IMO the biggest thing is to not do the same thing every day. Take easy days and easy weeks between the more intense ones. Also, try not to go too fast except on speed days or tempo runs. You'll actually be healthier and faster if you let your body recover (whatever it takes at your fitness level to do that).
      - notacoward 11y ago
        > I ran thirteen times a week for years > Take easy days and easy weeks Something doesn't quite add up here. Also, as impressed as you might be with yourself for running some unspecified distance more often than someone else while you were in your twenties, it doesn't change the fact that most runners go out every other day at most. Every distribution has its outliers, and your "meh" was unnecessarily dismissive.
        xiaoma 11y ago
        The meh was because many, many runners who do static stretching do train at a higher volume than what the poster felt was a lot and do so without injuries. One data point from someone who only runs five or six times a week not getting injured says only that his approach probably wasn't unusually destructive. >"Also, as impressed as you might be with yourself for running some unspecified distance more often than someone else while you were in your twenties, it doesn't change the fact that most runners go out every other day at most." It's pretty common to run twice a day on university cross country teams. As far as I know, most competitive 10k runners do. I wasn't an outlier by any means. In fact, at that time I wasn't quite good enough to make the cut. I am not "impressed" with myself for having done >200km on hard weeks. I do think that having done that and also having done a lot of running at different sizes and shapes in my 30s without injury is at least a decent data point that static stretching isn't absolutely horrible. It might be sub-optimal but it can be done regularly for years without leading to an injury.
RockyMcNuts 11y ago
dynamic stretching and warming up before, static stretching after (ie holding 30 seconds at maximum extension). if you run a lot, because it's a narrow range of motion, if you don't stretch, then over years you will definitely run into flexibility problems that stretching would have helped alleviate. For instance runner's knee occurs when you strengthen and shorten muscles, and they tend to pull up your kneecap so it is out of position and no longer glides smoothly in its slot. (naive and possible not 100% complete or correct explanation). If you're going to run regularly for years, a flexibility regimen is key to staying healthy. Also listen to your body, increase distance (and speed) gradually. I think increased risk of injury applies more to e.g. sprinters or football players increasing risk of straining a hamstring by doing a static stretch prior to an activity with explosive acceleration.

by z3t4 11y ago

enraged_camel 11y ago

He said static stretching is bad, and it absolutely is. Athletes do dynamic stretching.

mynewtb 11y ago
What's the difference?
- arohner 11y ago
  Static stretching is probably what you think of when you think of 'stretching', holding a pose for 10-30 seconds. Dynamic stretching is when you move around. Lunges, jumping, calf raises are all examples of dynamic stretching. A quick google for 'runner dynamic stretches' would be informative. The important part is that static stretching before workouts has been linked to increased risk of injury, and lower performance. Stretching post workout and on non-workout days is fine.
- notacoward 11y ago
  "Dynamic" means you keep moving. All of your squats, lunges, jogging in place, and so on are dynamic. "Static" means you hold a position. Your classic runner's stretch is static, as are the various "hold your toes" stretches in any position. The danger is only with static stretches prior to exercise, which can lead to over-extension and injury. The benefit of dynamic stretching before exercise is still kind of debatable. Some swear by it, others are more skeptical. Just about everyone agrees that both static and dynamic stretches after exercise, while everything's warmed up and maximally pliable, is generally beneficial. FWIW, I don't do any pre-exercise stretching. On the other hand, I practically always do at least one kind of stretching after every run - simple ankle rotations in both directions with one leg across the other knee while seated. I really notice the difference later in the day and/or next time I run. If particular muscles feel sore, I'll throw in one or two other kinds of stretches. That minimal approach has kept me out of trouble despite running more even than most other runners - consistently five or six days a week in every kind of weather. Just an anecdote, not data, but seemed worth sharing anyway.
  - xiaoma 11y ago
    >That minimal approach has kept me out of trouble despite running more even than most other runners - consistently five or six days a week in every kind of weather. Meh. I ran thirteen times a week for years, quit for years, started again overweight more than once to slim down again and have done many 5 hour + mountain runs on the wrong side of 30. I've generally done static stretching both before and after running when I have time. After tens of thousands of miles, I'm still at zero injuries of note. IMO the biggest thing is to not do the same thing every day. Take easy days and easy weeks between the more intense ones. Also, try not to go too fast except on speed days or tempo runs. You'll actually be healthier and faster if you let your body recover (whatever it takes at your fitness level to do that).
    - notacoward 11y ago
      > I ran thirteen times a week for years > Take easy days and easy weeks Something doesn't quite add up here. Also, as impressed as you might be with yourself for running some unspecified distance more often than someone else while you were in your twenties, it doesn't change the fact that most runners go out every other day at most. Every distribution has its outliers, and your "meh" was unnecessarily dismissive.
      - xiaoma 11y ago
        The meh was because many, many runners who do static stretching do train at a higher volume than what the poster felt was a lot and do so without injuries. One data point from someone who only runs five or six times a week not getting injured says only that his approach probably wasn't unusually destructive. >"Also, as impressed as you might be with yourself for running some unspecified distance more often than someone else while you were in your twenties, it doesn't change the fact that most runners go out every other day at most." It's pretty common to run twice a day on university cross country teams. As far as I know, most competitive 10k runners do. I wasn't an outlier by any means. In fact, at that time I wasn't quite good enough to make the cut. I am not "impressed" with myself for having done >200km on hard weeks. I do think that having done that and also having done a lot of running at different sizes and shapes in my 30s without injury is at least a decent data point that static stretching isn't absolutely horrible. It might be sub-optimal but it can be done regularly for years without leading to an injury.

RockyMcNuts 11y ago

dynamic stretching and warming up before, static stretching after (ie holding 30 seconds at maximum extension). if you run a lot, because it's a narrow range of motion, if you don't stretch, then over years you will definitely run into flexibility problems that stretching would have helped alleviate. For instance runner's knee occurs when you strengthen and shorten muscles, and they tend to pull up your kneecap so it is out of position and no longer glides smoothly in its slot. (naive and possible not 100% complete or correct explanation). If you're going to run regularly for years, a flexibility regimen is key to staying healthy. Also listen to your body, increase distance (and speed) gradually. I think increased risk of injury applies more to e.g. sprinters or football players increasing risk of straining a hamstring by doing a static stretch prior to an activity with explosive acceleration.