Article Summary Static Conditioning Stretches are a vital component of a total runner's fitness program - but just be sure to dynamic stretch before speed work, and to static stretch at other times! Dynamic stretches are more effective than static stretches The full preworkout warm up routine provides an excellent variety of dynamic stretches, so (except for rythmic stretches to ease a very tight muscle into the dynamic movements of the warm-up), save traditional stretches for after the workout or some other time during your training and conditioing cycle*. The normal static stretching routines have been proven to be ineffective for warm-up purposes; indeed, static stretches have been proven to actually slow you down. Here's why. When do you hold a muscle in a stretched position for any period of time in a race? - Never! So it makes sense to stretch with activities and movements that are similar to what is done in competition. Also, standing around doing static stretches loses all the benefits of the warm up - you cool down when you stretch! If you still reuire persuasion that static stretching is to be avoided before racing or quality training, read the following research proofs. Stretching reduces strength and sporting performance for 1 and sometimes up to 24 hours A Canadian study found muscle strength reduced for 1 hour after static stretching(2) . The same study found static stretching reduced performance (tested jump) and dynamic running and jumping stretches improved performance. Also, 20m sprint times were slower after static stretches. A University of Hawaii study with 30 PE students doing a 1 rep max of knee flexion and knee extension found static stretching reduced strength in flexion 7.3% & in extension 8.1%(3). Pre-workout stretching does not reduce injury A Dutch study of 421 runners over 16 weeks found 5.5 injuries per 1000 hours in the pre-workout stretch group versus 4.9 in the non-stretch group(1). Ian Shrier (past president of the Canadian Academy of Sport Medicine) states(4,5): "Most people believe that if you stretch immediately before exercise, it prevents injury and improves your performance," Shrier said. "Both of those are wrong. Lots of studies show that stretching right before exercise decreases the amount of force you can produce and how high you can jump."Stretch regularly, but not immediately before exercise Again, we quote Ian Shrier: "Where most people mess up is by lumping stretching before exercise with stretching in general," he said. "If you stretch regularly, but not immediately before exercise, you actually increase your force, increase the amount you jump, and increase your speed. My guess is that if you stretch three or four times a week, you'll see benefits, and I personally believe that in the future people will say that it prevents injury-though the jury's out on that."Further reading
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