Stretching Before or After Running?

There's an article out since yesterday says that stretching before running doesn't prevent injury.

They're a little slow to report this. Runner's World has been reporting this for years. You should do light, easy exercise for 5 to 10 minutes to warm up, then stretch after you're done jogging or exercising.

Never stretch cold muscles!

That's the current advice.

The article mentioned above tells us that a trainer has developed an alternative way of stretching that involves stretching for just 2 to 3 seconds, then releasing. You do this multiple times rather than holding a stretch for 20 to 30 seconds or even longer.

Again, that's not new.

If you've ever been in a public school P.E. class, then you've been told, "Don't bounce when you stretch."

Someone finally decided to actually test whether that was good advice a few years ago. Finally!

It's not.

Apparently, after about 2 seconds our muscles start to fight the stretch they're feeling. They tense up involuntarily, and for this reason those who hold their stretches are more prone to injury than those who bounce.

The problem with bouncing, of course, is that if you do it too violently, you can hurt yourself.

So the stretching that this trainer is suggesting in the article is gentle stretches held for 2 or 3 seconds, before the muscle reacts to the stretch, then repeated.

That may be a great way to stretch, but the best, most reliable advice out now is don't stretch cold muscles!

Instead, if you're going jogging, jog or walk very slowly for the first 5 to 10 minutes. (Being impatient, I always opt for 5.)

Then, stretch after you run.

I can tell you that of the 10 to 20 people I've advised to stretch after they run, every one of them reports less soreness the next day if they do so. For me personally, the difference is tremendous. Stretching after I run is the best way to prevent soreness the following day.