Too many injuries occur because runners don’t want to “waste” time stretching and doing a proper warm up. I have heard every excuse under the sun: “It’s too hot,” “I don’t have time,” “I’ll do extra tomorrow to make up for it.” What I tell runners is that “It’s just five minutes”. Runners need to understand that a proper dynamic stretching warm up pre-run will create focus, readiness, and mark the beginning of fewer injuries & improved running performance. As we age our muscles and joints become less and less elastic therefore injuries are more likely to occur even if you are fairly fit. The same goes for the post-run cool down including static stretching.
There is a debate on which type of stretching is best for you but the fact that stretching is beneficial is not. I see too many tight hamstring and calves get into pain related to overuse syndrome. These are the people who needed to take the time to stretch before and after runs. The alternative is to completely stay off running after the injury; which all runners despise.
A static stretch is one where there is little or no movement as the controlled stretch position is maintained for about 30 seconds, then sometimes repeated. Inherent to the practice of yoga, physiologically this type of stretch has been termed ‘a form of visoelastic myofascial release’. Put simply, muscles and their associated fascia begin to lengthen slowly in response to a gentle and continuous load. In therapeutic terms this physiological response is a property of muscle and fascia known as ‘creep’. The fact that the load applied is constant and gentle is key to the effectiveness of active stretching.
Dynamic stretching consists of a series of movements, conducted in a range of motion that is comfortable. These are controlled, repetitive sports-specific movements that mimic the way your muscles and connective tissues will need to stretch during your chosen activity, e.g. swinging your leg forwards 15 times.Unlike static stretching, there's no appreciable sustained hold at the end of the motion.Dynamic mobility exercises during your pre-workout warm-up period prepare your body completely for the vigorous movements that make up the main part of your workout. Most sports involve forceful, strenuous activity, and mobility exercises and drills stimulate your nervous system, muscles, tendons, and joints in a very dynamic manner.
Static and dynamic stretching are indeed different in how they are conducted, and are also different in the benefits they seem to present. After much debate and lots of research in the past few years, no conclusive evidence has been found. However a general consensus is that dynamic stretching should be used prior to the start of sporting activity, and static stretching should be used to achieve improved muscle length and flexibility post activity.
It is pretty well established through several research studies that static stretching has a dampening effect on strength and power. That's most likely due to changes in neuromuscular signaling or perhaps at the level of the muscle fibers themselves. However, static stretching post run can dramatically reduce the chance of overuse and other injuries as well as assist with DOMS. Static stretches post run relax your muscles and calm your nervous system.
Dynamic stretching has been shown to improve performance and reduce injury if used appropriately pre-run. Let’s look at an example: one of the major components of an efficient running stride is having enough range of movement in the hip flexor to allow your leg to travel back behind you before your toe leaves the ground. A dynamic stretch that mimics this hip extension, e.g. a lunge, will reduce internal resistance whilst running and improve the efficiency of your stride. Given that many of us have tight hip flexors due to sitting down all day, a controlled dynamic stretch that progressively increases range of movement in the hip before we start running can help us run more efficiently with better form. In being active and challenging, dynamic stretching will also promote the other well documented physical and mental benefits associated with a warm up.
The approach to stretching that is supported by the evidence involves the following progression. Begin by warming up for five to ten minutes with light activity (around 50 per cent of your maximum heart rate) so that your muscles have sufficient blood flow, oxygen and temperature to benefit from activation. Then proceed to find a warm place to engage in some dynamic activation exercises. Post- run you must do a proper active recovery with at least ten minutes of light activity followed by static stretching.
If you follow these guidelines then chances of injuries reduce drastically. So happy running to you!