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The Benefits of Stretching for Running
Flexibility training is perhaps the most undervalued
component of conditioning. Recently there has been
numerous research into flexibility and injury prevention.
Flexibility can be defined as the range of motion through
a joint and its surrounding muscles during a passive
movement. Passive involves no active muscle involvement;
instead gravity or a coach provides the force for the stretch.
As flexibility increases the range of movement through a
joint, the risk of injury is reduced. The rationale behind this
theory is that the limb can move further before an injury
occurs. Therefore the more flexible the runner is, the more
mobile and greater the dexterity and ease of movement
and so the less likely they are to damage the muscles.
There are times when stretching has been proven not to
be beneficial and this is when the muscles have not been
warmed up properly beforehand.
Tightness in the muscles has been associated with an
increased risk of muscle tears, warming up slightly and then
performing dynamic stretching can be more beneficial
than static stretching which often causes muscle tears
if performed whilst the
body is still warming up. As
running is known to tighten
the hamstrings and other
leg muscles significantly,
it is very important that
runners stretch prior to
starting in order to prevent
muscle tears or pulls
whilst running. Examples
of dynamic stretching for
running could involve knee
raises, lunges, side lunges,
leg swings etc.
There are many different
types of flexibility training
the three main categories
are dynamic, static passive
and static active. Dynamic
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is the ability to perform dynamic movements with the full
range of motion through the joint, for example twisting
from side to side. Static passive flexibility is the ability to
hold a stretch using body weight or an external force.
Static active flexibility involves the stretch of the antagonist
muscle using only the tension of the agonist. The hamstring
is the antagonist whilst the quadriceps is the agonist, when
holding the leg up as shown below:
The three main types of flexibility can be sub divided into
further categories;
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Dynamic stretching
Ballistic stretching
Static active stretching
Static passive stretching
Isometric stretching
PNF or CRAC stretching
Dynamic as a rule is better as a warm up, static or PNF is
better for increasing the range of motion, so for stretching
before a run, dynamic would be the stretch style of choice.
Dynamic stretching uses the speed of movement,
momentum and muscular effort to stretch. Unlike static
the end position is not held in place. Dynamic is very
sports specific, walking lunges for a runner would
be a good example of this. Dynamic stretching
helps to reduce muscle tightness and gets the
muscles warmed up prior to running.
The Benefits of Stretching for Running
Ballistic stretching is similar to dynamic however when
the stretch is performed a bouncing or jerking movement
is included to increase the stretch. This type is not as
common and can often be related to injuries from the
jerking movement. Although ballistic is great at activating
the muscle spindles and
triggers the stretch reflex.
Bent over toe touching with
a bounce is an example. With
each bounce the person
tries to touch the ground
further. It is not recommend
that runner’s use ballistic
stretching in a warm up for
fear of pulling or tearing a
muscle which would restrict
or cease ability or range of
movement.
Static active stretching is
the opposite of dynamic
stretching. The stretch is held
in one position for thirty seconds. Static active should be
held for ten to thirty seconds and one or two stretches per
muscle group. Static active is not recommended prior to
running as it is more productive if done at the end of a run.
Static passive stretching has been used for years in sport
without question. It is the most simplistic and widely used
form.
are pulled on from both ends whilst in the contraction,
muscles that were already being stretched before the
isometric contraction are held and prevented from
moving. Isometric should be used with caution, at least
48 hours between each session, one stretch per muscle
group and only held for ten to fifteen seconds.
PNF (proprioceptive muscular facilitation) or more
commonly known as contract relax stretching. This is the
most effective way of training for flexibility and increasing
range of motion. PNF can be both passive and active. PNF
facilitates muscular inhibition; this is why it is believed to
be far superior. PNF can be time consuming and often
requires a partner so generally it is not recommended as
part of a runner’s warm up.
Dynamic stretching prior to a run is the safest and most
beneficial in terms of warming up and injury prevention.
Other types of stretching described in this article are still
advantageous for runners in the long term and to reduce
muscle stiffness after a run.
Stretching should be a fundamental part of everyone’s
training programme, from athletes to general fitness
people. The ability to have a good range of motion through
muscles and joints allows us to move more efficiently
with less effort. If anything flexibility is one of the most
important features of a great running regime.
Isometric is often the most effective form for improving
static passive flexibility. Isometric occurs when tension
is created in the muscle without a change in length. A
chair, wall, the floor or a coach can act as the resistance
force. Strength can also be improved through isometric
stretching.
Isometric works by contracting additional muscle fibres
that otherwise would not be used in the stretch. Muscles
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Sources:
Anderson (2000) stretching
Active IQ personal training guidebook