why is stretching important for runners

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For additional ideas on stretches or exercises or to set up an appointment for injury rehab in Brampton, contact the physiotherapists at Paramount Physiotherapy & Sports Injuries Clinic. “Sarah, is stretching really that important? How Much Water Should You Drink The guidelines for maintaining good levels […] Kick your outside leg forward from the hip as high as it will go, then swing it back as far as it will go. Next to quality sleep (the MOST important part of recovery), stretching should be … The ultimate guide to healing with camel milk, February 5, 2019 Rachel Grisdale Leave a Comment. This comes as a result of the tight muscle pulling on the tendon attachment at the patella. Studies pertaining to the overall benefits of stretching have mixed results. She also writes compelling case studies for B2B and B2C companies. These stretches for runners will ease the joint pain, tight legs, and nagging pain that can come with running workouts. Extended stretches: these can include internal and external rotations and forward and reverse fly stretches. ” Yes, imaginary person who is asking that question, it is. This causes the runner to run with a bad running technique. 26th February 2018Barry O'LearyRunning0. Imagine a football player getting out of bed and jumping straight into a 90 minute game of football. Dynamic stretches performed before your run can increase your muscle spindle length and prepare your muscles for activity. However, despite the fact that recovery is one of the biggest pieces to the the fitness puzzle, amateur athletes (runners, triathletes, cross fitters and everything in between) don’t take it very seriously. Beginner runners often overlook the benefits of stretching. ... Young athletes should understand the importance of stretching and why all athletes should take the time to properly stretch regardless of the sport they play. Doesn’t it make sense to save yourself a world of pain and take the time to stretch? Done correctly, stretching can also help improve performance. This is important because it increases mobility in the joints and muscles. By skipping out on your post-run stretch, you aren’t helping your muscles recover. Stretch! According to a 2004 study published in the "Clinical Journal of Sports Medicine", regular stretching improves force, jump height, and speed, although there is no evidence that it improves running economy. The importance of stretching before and after your run is cannot be stressed enough. Stretching after running gives your body the chance to shake loose lactic acid buildups. It also keeps your muscles supple after putting them through their paces and can help prevent injury. Why Is Breathing Important During Stretching?. By skipping out on stretching you’re missing the opportunity to increase muscle tone as well as speed up your improvement. running, cycling, swimming, etc) may actually prevent the knots that limit and therefore alter our movement patterns 31. It really is that important. There's lots of conflicting information on stretching: when to do it, how often to do it, how long to do it for, and what exactly to do. The importance of stretching before and after your run is cannot be stressed enough. Chances of getting an injury like a pulled hamstring or Patella Tendonitis can be severely decreased by performing a few stretches after your workout. Solomon Branch specializes in nutrition, health, acupuncture, herbal medicine and integrative medicine. Here's how to do them. Having flexible hamstrings is important for overall mobility when running. Skipping out on stretching can leave you feeling sore and tight the next time you go running. Running only requires that you can move your legs in the functional range, so if you can run comfortably and without injury, there is no need to stretch. Additionally, this type of injury can affect everyday activities, and may cause severe pain and discomfort. While running your body cannot receive enough oxygen to produce energy to feed your muscles, so your body creates its own energy called lactate which over time turns into lactic acid. Also when you run a lot your muscles will get stronger and tend to shorten when stronger. If a body does not have good flexibility, one’s movements become slower, more strained and can make you more likely to develop ligament sprains, muscle strains and other injuries. As a runner, you don't want an onslaught of lactic acid to build up in your legs. Hip flexors, hamstrings, quads, and shins are some of the first areas to cause runners trouble. 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 have performed a warm-up. Support yourself next to a wall or post and hold your trunk erect with contracted abs. By accessing or using this website, you agree to abide by the Terms of Service, Full Disclaimer, Privacy Policy, Affiliate Disclosure, and Comment Policy. No matter, how much you invest on a good pair of running shoes, running gear and the perfect running app to ensure you reach your goal safely, injury in most cases is inevitable. . As a runner, you don’t want an onslaught of lactic acid to build up in your legs. The primary perceived benefit of stretching for runners is injury prevention. Why is stretching is important? Proper stretching is not what separates the pros from the amateurs. Why you should not static stretch before running Dynamic stretching can help improve blood flow and lubricate joints and muscles, which is why it purportedly helps avoid injuries. Save my name, email, and website in this browser for the next time I comment. For long-distance runners… She works with health and wellness businesses to create content that engages readers and motivates them to act. Stretching after you finish working out is not only an excellent way to increase flexibility, but it also decreases muscle tightness. Aim to stretch 5 to 10 minutes before and after exercise. Stretching is essential to a successful running routine. Runners often spend their stretching time focusing on their hamstrings and quadriceps. To learn more about our orthopedic services, click here. A good dynamic pre-run stretch is a forward and back leg swing to optimize your groin muscle range of motion. But in the best recent controlled studies, stretching has not reduced the incidence of injuries to the lower extremities to a statistically significant degree. While some studies indicate stretching can help, other studies show that stretching before or after exercise has little benefit. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. You round the final turn, glance at your watch and realize you just set a new personal record. Whilst engaging in sport strengthens your muscles, it also shortens and tightens them. It’s what separates the pain-free and limber from those who feel haggard at the end of a work […] You walk into your apartment, grab a bottle of water and jump into the shower. If your muscles are sore or tight and you have a build of lactic acid, your body won’t be able to perform at the level that you’re used to. It's also equally important to stretch out your muscles following every practice or competition to break up lactic acid. Your body isn’t able to effectively keep the blood circulating to the recovering muscles, which can cause the nerves in your glutes to shut down. Stretching regularly results in good flexibility which is an important component of fitness. Read on to learn why stretching after running is so necessary and what stretches are the most effective. In addition to increasing your flexibility and range of motion, stretching improves circulation and helps release tension and stress. Static stretching used to be the prescription for every exercise class in every grade. ; March 2004, Marathon Training: Marathon Training Program: Stretching, "Clinical Journal of Sport Medicine"; Does Stretching Improve Performance? To gain the most benefits from your stretching, you must breathe deeply and regularly. . The summer training season is a good opportunity to discuss hydration and nutrition tips that all runners should know. ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. Because of this, we come to think that stretching is necessary for preventing injuries and performing well in sport. It Increases Range of Motion Since a weak core can’t handle the landing shock while running, some runners develop neck and back pain. As an experience runner, I believe stretching is paramount to running and that’s why I have written a guide on best warm up stretches for beginner runners. Necessary for preventing injuries and performing dynamic stretches performed before your run can help prevent injury average runner runs! 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