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Most runners know of the debate within the running community about pre-run stretching. Specifically, the issue is whether traditional "static" stretching of the hamstrings, quadriceps, calves, groin, etc. actually prevent injuries. Many coaches and fitness experts are telling us, "No."

What has been your experience, and what is your opinion?

This past week National Public Radio (NPR) ran a story on the air about this issue, and presented the results of a study about the utility and benefits of traditional static stretching.

The study was conducted by Dan Pereles, an orthopedic surgeon who treats many injured runners; he's also a runner himself. For most of his career, Dr. Pereles "practiced and preached" the value of pre-run stretching." He recruited about 3,000 runners and divided them into two groups. One group was instructed to do three to five minutes of static stretching before each run. That is, they stood in one place and stretched their quadriceps, hamstrings and calf muscles. The other group of runners did no stretching before runs. Both groups had a mix of men and women of different ages who ran varying speeds and distances. At the end of three months, Dr. Pereles found that 16 percent of all the runners had sustained an injury. However, the stretchers fared no better than the non-stretchers.

"I was surprised actually that the stretching didn't prevent injury," Pereles said. "But that's just the way it was. There was absolutely no benefit."

Yet researchers in Dr. Pereles' study spotted an interesting trend among runners who'd been in the habit of stretching before the study began: Those who were put in the "no-stretch" group sustained more injuries during the three-month experiment. "So if you're used to stretching, you should still do it," Pereles says. And if you've had prior injuries, stretching seems to reduce the risk of repeat injuries.

This is not the first study to question the efficacy of static stretching routines. Another recent study published in the Journal of Strength and Conditioning Research concluded that competitive runners are less efficient after static stretching. In my own experience, I've noticed that as my tendons and muscles aged, static stretching seemed to tighten them so that my stride felt limited and restrained.

Dr. Pereles told NPR that it would be a mistake to conclude that stretching is not valuable. He says "the jury is still out on whether a three to five minute stretching routine is too short to really limber up all the muscle groups in the legs." He says it's also possible that alternative methods of stretching (such as dynamic, or movement-based, stretching) may be helpful.

You can access the NPR story and some instructional videos on movement-based stretching. A high school cross country coach in Virginia is a big proponent of dynamic stretching, and made the videos. Here is the link:

This past spring, I coached a youth track team, with male and female runners ranging from ages 8 through 14. Early in the season, I had the runners "loosen up" the way I always had: classic static stretching.

As the season progressed, research introduced me to dynamic or movement-based stretching. We employed this method with our runners at practice and meets. The performance of our distance runners improved significantly following the introduction of the more modern movement-based stretching; they went from merely placing to consistently winning their age groups, and even beating older, stronger runners. While their improvement may have been the function of many factors, I feel that application of dynamic stretching made a positive difference.

Among the movement-based stretching techniques our team used were "Frankenstein" strides, high knee strides, and "butt kicks."

Hey Doug,

I'm a bit amazed the Doc didn't see much difference. Is the issue Pre-stretching vs. No Stretching, or Stretching in general vs. No Stretching.

Pre-stretching with cold muscles with just five minutes before running may not make much of a difference, but I guarantee if you don't stretch at all you will have an injury sooner than if you'd stretched.

Cutting corners on stretching led to a couple injuries for me, in weight training and kicking/punching, and ever since I do a fair amount of stretching. As a physical therapist who sees a good number of hard-core runners, my wife can vouch for the running side of things.

John wrote: "Hey Doug,

I'm a bit amazed the Doc didn't see much difference. Is the issue Pre-stretching vs. No Stretching, or Stretching in general vs. No Stretching.

Pre-stretching with cold muscles with ju..."

So, John, some stretching before I run is still preferable? I take your word for it --- especially since your tri-athlete wife says it is beneficial.

My better coaches always insisted that we stretch before workouts and races. Typically, I run small quick burst sprints for a few yards to get my heart rate up, and warm up the old leg muscles. Then I stretch. My understanding is that it is very important to stretch during the warm-down period as well.

By the way, does wife ever compete down here in South Carolina? I would love to see her in action, and maybe meet you along the way.

Be well, my friend.

Doug

Hey Doug,

My wife is more a proponent of stretching after runs than before them, so I think you're on the right track (pun!) by do so. Like you, I also like to stretch a bit prior to a run as I'm normally stiff from whatever I did the day before and it loosens me up for the torturous journey about to unfold.

I do envy you natural runners.

My wife has to be careful about a knee tendon these days but still does six miles at clip most of the time. No more marathons but she might do a couple triathlons locally. Nothing in SC unless Myrtle Beach might have something ...

Today is Sunday and while 44 degrees is not optimal, I don't want to hit the gym elliptical so it's outdoors for my 5 miler. I'll be wiped afterward but glad to have gone. Hope the iTunes carry me through ok.

take care my friend,

John