One of the topics that generates the most doubts in runners is the topic of stretching:
When should you stretch?Before or after running?What type of stretches should be done?Does stretching before running improve performance?
Without a doubt, it is a topic that generates a lot of controversy and you will find divided opinions, so through this article we are going to resolve all doubts and we give you the recommendations to know when to stretch and what type of stretches are most beneficial at any given time.
Is it recommended to stretch before running?
Yes, it is advisable to perform dynamic stretchesas proposed by scientific literature, to prepare and activate but not to relax excessively.
Before running we want to prepare muscles, tendons and joints for the subsequent activity, to perform better and avoid any injury caused by a bad gesture.
Before doing any type of training, we should not skip the warm-up phase:
General part to warm upmobilize the large joint groups, slightly raise the body temperature and mentally prepare ourselves for training.More specific part that focuses on movement patterns that are going to be performed and muscle groups of said training.
In race sessions, it should be done in the same way and The warm-up should represent around 10-20% of your session timeand even some running technique exercises.
When we talk about stretchingIn general, people think directly of static or passive stretches (those in which the muscles that we want to stretch and relax are elongated, maintaining the stretching position for at least 20 seconds).
What you need to know is: passive stretching should not be performed before running.
Impact on performance
Article “Impact of stretching on the performance and injury risk of long distance runners”, reviews all the scientific literature that deals with the effectiveness of passive stretching (only passive or static ones) on the performance and risk of injury of endurance runners (according to the article, those who run more than 5 kilometers).
The object of study review: It therefore focuses on whether static stretching has a direct positive influence on running performance, as well as the appearance of soreness or prevention of injuries typical of endurance runners.
Las main conclusions that are obtained from this review article, I detail them below:
He static stretching It does not have properties that guarantee it as a useful or effective tool in a warm-up plan for endurance runners. The literature suggests that Acute stretching does not improve performance in endurance athletesand in fact, can decrease your running economy. Stretching too long can reduce the “stifness” – tendon muscle rigidity – so that The efficiency of generating elastic energy in the shortening-lengthening phase of the muscle is reduced.
If muscle-tendon stiffness decreases, acute stretching reduces the stability of the structures and consequently the production of force. The consequence of this is that mechanical efficiency decreases and oxygen consumption will also increase: Lower performance and higher energy expenditure.
In addition, they can inhibit, if done just before the session, performance in sprints, vertical jump, that is, reduce explosive actions.
What is indicated in some recent studies on the negative effects of static stretching in warming up is that, these effects can be reversedYes, besides sport-specific exercises included.
Heating alternatives
Start with 5-10 minutes of very very smooth trot to warm up.Perform exercises joint mobility mainly ankles, hips and knees.Introduce dynamic stretches of hip flexors, gluteus, soleus and gastrocnemius and posterior chain. Perform straight guides with some running technique drill.
The proposal that we find in the article “Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications” in relation to medium and long duration activities is that a general warm-up between 5-15 minutes at 60-70% of maximum oxygen consumption, with a rest or pause of less than 5 minutes. And then a specific warm-up consisting of 4-5 sprints or short distances at competition pace and strengthening exercises.
Is it advisable to stretch after finishing running?
No, and once you have finished your race training, The ideal is to let a while pass before doing a stretching session to relax the muscles.
On this occasion, Passive or static stretching will help us recover muscle elasticity, relax the nervous and muscular system and work on flexibility. Also, you can introduce specific stretching sessions throughout the week of about 15-20 minutes, and even use tools such as the Foam Roller to enhance muscle relaxation and discharge, improve blood flow and oxygenation, and therefore, accelerate the recovery process between training sessions.
When is the best time to stretch?
You can introduce micro-stretching throughout the work day, mobility exercises or before going to bed throughout the day…
Not only will you work on improving muscle quality and flexibility, but it is also a way to relax and prepare the body for even better rest.
Stretching routines
For specific stretching sessions, the ideal is to find a quiet space that allows you to be relaxed to enhance the stretching.
Always start with deep breathing work, keeping the exhalation periods longer than the inhalation periods. This will help give way to the parasympathetic nervous system. If you have time, You can start by using the foam roller to perform a deep massage on different parts of the body before starting static stretches.. This will help not only relax the muscles but also improve the range of joint mobility.Spend 20-30 seconds holding each static stretch positionhelping you on exhalation to increase the stretch.
Include at least one stretch per muscle group in your routine, and focus more on those muscle groups that are most active during the race: glutes, soleus, plantar fascia and tensor fascia lata mainly. We must not forget to stretch the dorsal area and relax the abdominal area.
Conclusions
Static stretching performed immediately before a race or competition session has a negative impact on performance and running economy. (by decreasing the “stiffness” of the tendons, losing the ability to store elastic force).And they do not even seem to reduce the risk of chronic injuries typical of runners.caused by the training volumes and intensities themselves. However, Yes, this type of stretching should be introduced to increase flexibility, in recovery sessions.Dynamic stretching in the warm-up does seem to have a positive effect on performance.
Recommended bibliography
Baxter, C., Mc Naughton, L. R., Sparks, A., Norton, L., & Bentley, D. (2017). Impact of stretching on the performance and injury risk of long-distance runners. Research in Sports Medicine, 25(1), 78–90. Victor et al. “Could the negative effects of static stretching in warm-up be balanced out by sport-specific exercise?.” The Journal of sports medicine and physical fitness vol. 58,9 (2018): 1185-1189. doi:10.23736/S0022-4707.17.07101-8Kay, Anthony D, and Anthony J Blazevich. “Effect of acute static stretch on maximal muscle performance: a systematic review.” Medicine and science in sports and exercise vol. 44,1 (2012): 154-64. doi:10.1249/MSS.0b013e318225cb27McGowan, Courtney J et al. “Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications.” Sports medicine (Auckland, N.Z.) vol. 45,11 (2015): 1523-46. doi:10.1007/s40279-015-0376-x
Nacleiro, F. Sports Training. Fundamentals and Applications in different sports. Panamericana 2011. Chapter 17Simic, L et al. “Does pre-exercise static stretching inhibit maximal muscle performance? “A meta-analytical review.” Scandinavian journal of medicine & science in sports vol. 23.2 (2013): 131-48. doi:10.1111/j.1600-0838.2012.01444.x
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2024-05-27 05:00:43
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