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TO STRETCH OR NOT TO STRETCH
Brian M. Gillooly, P.T., M.ed

Many running athletes ask this question and get varying opinions across the spectrum. When one boils it down however the three simple answers commonly heard are yes, not really necessary or it’s a good idea and don’t overdo it. As with any other type of activity being equipped with sound scientifically backed information especially when it involves muscle and human performance is usually a pretty good idea. Although the devil is in the details understanding what your specific flexibility needs are, based on your sport, will help clear up the myriad of information available for consumption. This being said there are some general principles to go by when being a stretching program as part of your training regime.

Most researchers agree that 3 to 5 minutes of a light aerobic type activity such as a jog or spin on an exercise bike to the point of a light sweat is beneficial for maximizing the effect of muscle stretching. Working warmed up muscle demonstrates a better ability to elongate or stretch than cold muscle. Some researchers’ state, specific to sport task, stretching in this fashion will actually enhance training efforts and improve performance. For example, dancers and gymnasts will often “warm up” in this fashion while a discus, hammer or shot putt athlete will not, rather choosing to stretch less in an effort to conserve the explosive muscle contraction needed over a shorter time frame for optimum performance. For running athletes the answer lies somewhere in between. The trade off for a stretching component to your training regime may be a slight diminution in performance depending upon the distance in question, while on balance reducing injury risk to muscle, surrounding soft tissues and joints which will translate into longevity as a running athlete.

A recent systematic review of current literature concluded that an acute bout of stretching pre activity may improve running economy. Stretching over time of and by itself has no true effect on running economy. That being said stretching as part of your training regime should not be discounted as it is often prescribed to running athletes for restoration and maintenance of range of motion particularly after injuries. Furthermore stretching is an important component of other techniques a runner may want to incorporate into a training regime to improve performance such as plyometrics and core stabilization exercises. Look for more on those topics in future postings. As with anything else in life moderation appears to be the key, so stay healthy and keep running.

References

• Bonacci J. et al Neuromuscular Adaptations to Training, Injury and Passive Interventions. Sports Med 2009;11,903-921
• Millet G, Vleck V Physiological and Biomechanical Adaptations to the cycle to run transition in Olympic triathlon: Review and practical recommendations for training. Br J Sports Med 2000;34;384-390
• Ferber R, Noehen B, Hamill J, Davis, I Competitive Female Runners with a History of Iliotibial Band Syndrome Demonstrate Atypical Hip and Knee Kinematics. J Orthopaedic and Sports Physical Therapy February 2010;40;2;54-58