Is stretching before running important for muscle endurance?

If I stretch it's always either after a run or after a mile plus into the run. I stopped stretching pre-run months ago thanks to advice I read on this forum.

This is totally anecdotal, but I always feel better during the run when I don't stretch at all until after the run is over. When I stretch a mile or 2 into a run and then go another 3-8 miles sometimes I don't feel as fresh for the balance of the run. Not sure if it's mental or just a byproduct of restarting the run after stopping to stretch.

So my input is try stretching after your run not before.

I don't have any links, but I believe studies have shown that stretching actually reduces your muscles ability to perform work. 

If you're going to do it, try after a workout or between workouts.  Not right beforehand...

I dont stretch pre-run but I think its important to do some kind of "warm-ups". I like doing some deep knee bends and lunges prior to running. Any type of warm-up exercises would be good in my opinion. I spend time every morning stretching and often in the evening before bed, but not pre-run stretching.

I agree that classic static stretch and hold stretching isn't as good for you pre-run.
I love the active stretches that are part of the core endurance program.

I have no stretched running in a few years.

I've read a couple studies on this.  The best way I can explain it is that your muscles act much like rubber bands.  If you stretch pre workout/run you are reducing the elasticity and actually increase your injury chances.  Active/dynamic warm ups are encouraged over traditional stretching.  Traditional stretching is better left to post activity.

The common "reach and hold" (aka static) stretching has been contraindicated before exercise for years. Very easy to tear muscles, and studies have shown that it can negatively impact performance. Before exercise you want active movement that mimics the exercise to be performed in an increasing range of motion.

Studies are mixed and juries are still out (WAY out) on the effectiveness of stretching post exercise, for both performance and injury prevention benefits. Everyone has their own story of why or why not.

Also, the "bounce" (aka ballistic) stretching method has also been disapproved for years and has been shown to cause injuries.

So, I guess the basic answer is no, stretching beforehand does nothing to increase endurance. Your reasoning is mostly post hoc ergo propter hoc.

John

+1 on stretching after. Not before.

Can always tell the noobie in the transition area, 'cuz he is stretching

The last study I saw suggested that it's how you start your run that is the most important.   Starting slow and gently seems to make a difference.

As I've gotten older I swear it takes me almost 2 miles before everything comes together.

I haven't stretched in 3+ years and all is well.  Could it be better?   That is a good question but I am stuck in the if it not broke dont fix it. 

I never stretch a cold muscle, too easily torn....Stretch after the workout

Haha.  I was just saying the other day it takes me 200-250m of swimming before it all feels right.

so a good thing to do for a beginner would be to decide to run, walk for 5-10 mins before running, and then go into my alternating run/walk sessions, then just walk to cool down afterwards? 

Most times I go into a swim after the run, and then walk after the swim for cool down.  Should I stretch upon arriving home after a 5-10min walk or just go about business as usual?

this one's easy.  The answer is 'no'.

or maybe "NO!".

Really- each person is different so you have to feel what, if anything, your body needs.  But don't ever stretch cold.  Run a mile or two, then stop and stretch.... or not.  If you have muscle tightness, you'd be better off using massage, a 'stick', or a foam roller (or all three). 

I read an article on these guys a while back:

http://en.wikipedia.org/wiki/Tarahumara

Said that they never stretched before running, just started slow and increased their speed as they got warmer.

The specific comment about their stretching was that it was called the "Tarahumara stretch" and was then lying flat on the pavement pre-race. 

good lord, i dont want to get any older than, it routinely takes me 3-4 miles of running, 30-50 min on the bike, or 600-800 in the pool before i feel warmed up/loose.

KIND OF off topic, but:

I found that using a foam roller AFTER working out helped with flexibility/ recovery.

I usually stretch immediately after my last workout of the day. Muscles are still warm and loose. If you get done with a swim workout, hop in the car and drive home, unless you live 5 minutes from the pool and it takes you 10 minutes from pool to door, you'll be then stretching tired, cold muscles which is a recipe for injury.

John

I warm up, then I do my training and then I stretch after a cool down.  So, as far as I'm concerned no, it's not important for muscle endurance.  Mostly for endurance training it's about how frequently you run, your pace, and your mileage and not so much about the stretching.

It's the warm up that I can't skip.  If I get lazy, or feel like I'm pressed for time, I've skipped the warm up in the past and that's just stupid.  Warm and and cool down probably shouldn't ever be skipped.  Stretching feels soothing after a hard run and it seems to alleviate the stiffness, so I'd recommend it then. 

Or better yet, torture yourself with some foam rolling.  Cylinders are the most evil of the geometric shapes.


Edited by Johners 2010-09-09 1:05 PM

Are you saying you don't stretch either before or after a run?

I never stretch.

1. I hate it
2. I haven't found any logical reason to stretch.

I run with a Lululemon Run Club on Mondays and they are all in to Yoga and that stuff. They always try and get me to do it and I have a simple response....if you can show me non-anecdotal, scientific evidence of why I should do it and how it will help me, I'll do it.

Needless to say, I'm still waiting on that...

OK; Newbie here. So all of you veterens are telling me "Not To Stretch" Before a workout and "Maybe" after a work out? Correct?

If that's true how do you "Warm Up" for a tri?  Do you swim at all; run for 2-3 mins?; Bike? Your not telling me to just get out of my car and do the tri are you?

Now I have found that if I don't stretch my calfs when I go from my bike to the run after about 1/4 of a mile my calfs will start to bark and need to be stretched. If I stretch them before the race I don't usually have any problems with them.

THis streching stuff is very interesting so please post some links concerning stretching. THanks.

I don't stretch before or after either for the most part. Sometimes after, I'll stretch a little if something feels tight. I like the feel of stretching, but found it increases the length of my workout more without any 'workout' benefit. Time is tight as it is, no sense adding 10-15 minutes of stretching too.

To warm up before a tri, I jog a little (10-15 minutes ideally), then throw on the wetsuit and get a swim in if it's possible. My bike is in the transition area, so I can't use that to warm up. A lot of it depends on how the race is set up. For me, the warm up is to get the blood pumping and heart rate in tune with the effort I'm putting out.

Before stretching gets too bad of a rep, I think it's useful for SOME sports. Sports with a dynamic, quick movement that lengthens a muscle to it's limits such as martial arts, tennis, etc. seem to benefit from stretching.

I'm also curious to see the 'studies' that many people in this thread are quoting. My wife and I have been, um, 'discussing' the stretch as it applies to the tri sports. She is a firm believer that I should stretch at least after, while I think it's a luxury that I don't always have time for.

Oh yeah Mister Mike - your calves are probably screaming at you because you are pushing off with your toes on your run. Relax your lower leg (from the knee down) and lean forward from your ankle a little bit, and shorten your stride. You won't feel the need to push off and will save yourself injuries in the future.

There is a big difference between stretching and warming up.

Most people confuse the two...if you say "warm up"...they say "Oh, you mean stretch or something"

Uhh.....no, warm up...lol. Warm up means just that, start slow and warm up the muscles by slowly increasing activity and blood flow. As posted above, I usually go for a light jog a few minutes before I need to go to the water. Then I warm up in the water for about 10 minutes and I'm good to go.

I start all my workouts the same way...by starting slow and warming up. For swims, that's a 300 yard swim consisting of 4 x 25 easy - 2 x 50 easy - 1 x 100 easy. For biking, I just start slow for about 10-15 minutes...running is about the same.