The Importance Of Stretching Before Running

Stretching before you run, or engage in any sort of exercise, had been accepted as a way to reduce injuries, improve performance and avoid sore muscles, but studies have shown mixed results, according to the Mayo Clinic. For example, researchers at the University of Sydney in Australia found that stretching before exercise did not help reduce injuries, according to the website Cool Runnings. While the benefits of stretching before running have not been conclusively proven or disproven, stretching is still recommended as part of an overall running regimen, preferably after you run or have performed a warm-up.

Muscle Soreness

Even if you are a casual runner, you may find that you get painful muscle cramps or sore muscles during or after your run. Although warming up before running can help prevent muscle soreness, according to researchers at the University of New Mexico, stretching before running has not been shown to help reduce muscle soreness. According to a 2007 report published in the "Cochrane Database of Systematic Reviews," researchers who reviewed multiple studies on stretching and exercise reported that stretching beforehand did not decrease the incidence of muscle soreness. They also reported that stretching after exercise did not help reduce muscle soreness.

Injuries

Stretching the muscles can help improve blood flow and lubricate joints and muscles, which is why it purportedly helps avoid injuries if you do it before running. Studies, however, have been inconclusive. A 2004 study published in the journal "Medicine and Science in Sports and Exercise" reported that there was not sufficient evidence to either recommend or discontinue routine stretching before running or other exercise to prevent injury.

Improved Performance

Stretching before you run can increase flexibility, and that can improve performance by helping your joints move through an increased range of motion, according to the Mayo Clinic. A critical review published in the September 2004 "Clinical Journal of Sport Medicine" looked at studies measuring increased performance as the result of stretching before running, and other exercises. The review reported there was no evidence of increased performance for runners.

Recommendations

While the evidence has not shown that stretching before running is beneficial, it has not been shown to be harmful either. According to the Marathon Training website, stretching is important but should preferably be done after running. If you have to stretch before you run, warm up for five to 10 minutes by jogging or walking first. Marathon Training recommends that runners focus on stretching all the major leg muscle groups including your calves, hamstrings, quadriceps, groin and hip flexors.

Proper Stretching

Stretching should always be done when your muscles are warmed up for at least five to 10 minutes, preferably right after you have run. Avoid waiting too long after running or else your muscles will cool down and won't be as flexible. Stretch your muscles to the point of their greatest range of motion without overextending them, holding the stretch for 30 to 60 seconds. You should feel the muscles pulling but not to the point of feeling pain. Avoid bouncing up and down as you stretch. Stretch both legs evenly, one after the other. Avoid overstretching an injured area, as you may cause additional damage.