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While it is a common belief that runners should stretch, the evidence refutes this. With the notable exception of the hamstrings, stretching does not reduce injury risk. Furthermore, flexibility in certain areas is linked to reduced running economy[[Running Economy]].
==Claimed Benefits of Stretching==
Stretching is claimed to reduce injury, reduce post-exercise muscle soreness and improve performance<ref name="LOR775"/>.
The 2005 meta-study <ref name=" SBAAE"/> showed a slight, but not statistically significant reduction in muscle soreness. A study<ref name="DOMS"/> on stretching and eccentric exercise showed no reduction in [[Delayed Onset Muscle Soreness]].
===Performance===
A study<ref name="SUB"/> of 19 sub-elite runners showed that 47% of the differences in running economy [[Running Economy]] were related to calf and external hip rotation flexibility, with greater flexibility being linked to lower running economy[[Running Economy]]. A study<ref name="INTER"/> of 34 international level runners showed that flexibility in ‘sit and reach’ test was linked to a lower running economy[[Running Economy]]. However, a 10 week study<ref name="CRONIC"/> of 32 college students did not find that regular stretching actually reduced running economy[[Running Economy]]. It has also been shown<ref name="POWER"/> that stretching reduces the power of muscles, especially static stretching.
==How to stretch==
A study<ref name="3TYPES"/> of different types of hamstring stretch showed that static ‘stretch and hold’ stretch to be the most effective. Holding a static stretch for 30 seconds has shown<ref name="TIME"/> to be the most effective period. It is generally recommended (but not proven) that muscles should be warmed up before stretching, so stretching should be performed after an initial warm up, or after running.