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We earn a commission for products purchased through some links in this article. Why Trust Us? Similar to what you should eat before and after a run , or what type of recovery strategies can improve performance, stretching can fall into a gray areaβthe kind filled with contradictory advice and plenty of opinions.
Is stretching optional or mandatory for runners, for example? Can it really offer up injury prevention? Is stretching ever a bad idea? All forms of flexibility training are good, right? A study in the Journal of Strength and Conditioning Research that looked at the effects of dynamic stretching before a high-intensity run found that one set of 10 reps of moves that targeted five muscle groupsβ hip extensors and flexors, leg extensors and flexors, and plantar flexors βsignificantly improved endurance running performance.
Those performance improvements were measured by time to exhaustion and total running distance. Static stretches, on the other hand, can have the opposite effect.
In a study in the Journal of Physiology , researchers compared the outcome of static stretching versus dynamic stretching for runners, and specifically for activities like sprinting. They found that doing only static holds for over a minute was associated with substantial declines in strength and power performance. Slowing to a walk after your run may seem like enough of a cooldown , but throwing a few stretches into the mix can get you back to your normal resting state faster and may help increase flexibility overall, according to Aaron Leventhal, C.
An extended cooldown, with those static stretches, can help. Static stretching may also aid with improving your range of motion. In fact, research suggests it can help with hip flexion in particular, according to a research review in the Journal of Sport and Rehabilitation. That research found that static stretching after exercise may also help with hamstring extensibilityβwhich is the ability of your hamstrings to stretch past their resting length, which is a key component of preventing injuries like muscle strain.