The goal of static stretching is to increase flexibility. But it wasn't always like that. Plus, stretching is even great for stress relief. Static stretching is an important part of any workout routine. “Static stretching has also been shown to lead to a decrease in force production, power performance, running speed, reaction and movement time, and strength endurance.” The good news is that dynamic stretching does not elicit the same effects as static stretching and in fact has been shown to increase running performance . Maybe you've heard that stretching before a run is a big mistake. “Regular stretching alone cannot prevent injuries, make you run faster, or correct poor posture. History has shown a huge flip-flop on the statics vs. dynamic stretching topic in recent years: I'll call it, The Stretching Saga. Static stretching Stretching is an important part of your running training as it can improve your range of movement and help to prevent injury so it is hard to understand why many runners neglect it. Many runners dedicate at least 10 minutes to static stretching before running, but continue to stretch before each run because the soreness or cramping comes back. Try these 16 static stretches that … Static stretching and injury risk in runners. I had been anti-stretching for at least a … Dynamic stretching, on the other hand, is stretching that involves movement. Aim to hold each stretch for a minimum of 20-30 seconds, breathe comfortably, with deep breaths in through your nose, and out through your mouth. It is different to dynamic stretching and, although sometimes overlooked, it offers many benefits. Below you will see a picture from a 2007 handout I would give for talks about running injuries and stretching. Indeed, studies show that static stretching—holding a muscle in an elongated, fixed position for … the best stretches for runners to warm up and cool down There are many benefits to stretching before running: it prepares your body for the workout to come and increases joint flexibility. Oddly, it still divides many runners now. The Take Home Message. A static stretching routine after your training run or distance race should be a fixed part of the whole physical activity after a cool down period. Hip swings and leg kicks are a couple of dynamic stretches. The effects of static stretching on running economy and endurance performance in female distance runners during treadmill running. So after your next workout, take a few minutes to rid the lactic acid and stretch. The goal of dynamic stretching is to “wake up” the muscles. Static Stretching After Running. The Stretching Saga comes down to this: whether to do static stretching or dynamic stretching before exercising. 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