S is for Stretching in our Running ABC's
Image courtesy of pexels.com
For the letter S, I thought we should talk about Stretching. Why is it important and what are the different types of stretching you can do, specifically static stretching compared to dynamic stretching.
Static Stretching
Growing up, if you had a high school PE class, it usually started off with a number of stretches where you elongated a particular muscle or muscle group for 10 to 30 seconds. The goal of these types of stretches is to release tension, and as a result making the muscle less prone to pulls or strains.
When Should You Use Static Stretching
Although we've always been told to perform static stretching before a workout, research has shown that the main benefit of static stretching will be gained by performing the stretching at the end of a training session as recovery and not the start. This research has shown that static stretching will actually relax the muscles and reduce strength and blood flow causing a reduction in central nervous system activity and reduced muscle output.
From a recovery standpoint static stretching definitely has its place as it has been shown to aid in recovery, so the best thing is to keep hold any static stretching off until the end of your training session.
Dynamic Stretching
This involves movement based stretching like lunges and trunk rotations. This can also include sport specific drills like sprints, jogging and shuttle runs or other low impact or light effort exercise. With the goal to increase heart rate and blood flow, preparing the body for the eventual training ahead.
When Should You Use Dynamic Stretching
It has been shown that dynamic stretching provide the opposite effect of static stretching where it boosts blood flow, activates the central nervous system and enhances strength and power output as a result.
Dynamic stretching has also been shown to prevent injuries with a 2008 study of over 2000 soccer players found that dynamic stretching including targeted exercises for strength, balance, core stability decreased the overall risk of injury by 35% and cut severe injuries by almost 50%.
Dynamic Stretching For Runners
So when it comes to running, you are probably including some leaping and bounding exercises already before you start running. A good routine would include five to ten minutes of exercises including leg lifts, butt kicks and walking lunges
Links To Research:
http://bjsm.bmj.com/content/early/2015/02/18/bjsports-2014-094228
https://www.researchgate.net/publication/226578618_Effects_of_passive_stretching_on_post-activation_potentiation_and_fibre_conduction_velocity_of_biceps_brachii_muscle
http://www.bmj.com/content/337/bmj.a2469
If you missed any of the previous five posts, you can see them at the following link:
https://steemit.com/running/@run.vince.run/in-our-running-abc-s-m-is-for-marathon
https://steemit.com/running/@run.vince.run/n-is-for-negative-split-in-the-running-abc-s
https://steemit.com/running/@run.vince.run/in-our-running-abc-s-o-is-for-overstriding
https://steemit.com/running/@run.vince.run/p-is-for-power-meter-in-our-running-abc-s
https://steemit.com/running/@run.vince.run/in-the-running-abc-s-q-is-for
https://steemit.com/running/@run.vince.run/in-the-running-abc-s-r-is-for-recovery
Very interesting mate!
Actually, stretching is one of the most important exercises for a runner and not everyone knows how and when to do it. Your post helps.
Good to know the difference between static and dynsmic stretches and when to use them. Is there any view about the amount of time to hold a static stretch?
Hey @shanibeer I have been told that if you don't hold it more than 10 seconds its not worth doing, but in my opinion I usually try to hold for at least 20 to 30 seconds, as I feel the full benefit of the stretch with that amount of time.
Regards @run.vince.run
That's good guidance, thank you.
Total agreement from me here! I like to foam roll and then go into my dynamic warmup before my runs or other workouts. The older I get the more I realize how important a good warmup is!
Your not wrong. I would almost consider a foam roller as a magic pill during training. You feel so good the next day after using it, but it also hurts a lot which I think puts a lot of people off using one.
Regards @run.vince.run
Resteemed by @runningproject
Kind reminder:
Check new nominated Running Authors of the week and vote for yours!
Excellent article! Layed our nicely, written well...AND, I learned something that will benefit me! Keep up the great work!