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So, you’re all suited up to hit the pavement for your morning run. But before you start stretching out, you may want to think twice.
Preliminary stretching may not be necessary, particularly the kind of “static stretching” that most joggers engage in before their run. A more basic warm-up including lunges, squats, and high knees will suffice, according to David Behm, a research professor in sports science at Memorial University of Newfoundland in Canada.
And running isn’t the only exercise where stretching is a no-go. WebMD reports that it is, “not proven to help prevent injury, curb muscle soreness after exercise, or improve your performance.”
There is however some controversy on this opinion as in most areas relating to health and exercise.
Research from the Mayo Clinic has shown that if flexibility training is part of your workout regimen, a healthy stretch is critical. Their research has shown that doing it before you workout increases your “range of motion,” decreasing the risk of injury. The publication recommends pre-exercise warm-ups like high knees, leg swings, and arm circles.
When it comes to stretching after a workout, the research is unanimous.
“If you want to feel better as well as look better, then stretching has to be part of your program,” Mike Boyle, a former strength coach for pro and Olympic teams told the publication Men’s Health back in August.
According to a panel of fitness experts put together by the American College of Sports Medicine, stretching shouldn’t just be confined to after your workout. Sessions of yoga, tai chi, or more traditional stretching should be used to work on all major muscle groups— neck, shoulders, chest, trunk, lower back, hips, legs, and ankles.
The panel recommends spending 60 seconds on each stretching exercise. So, if you are holding one particular stretch for 15 seconds, repeat it three more times. You could also do three 20-second sets, or whatever works best for your body.
This was encouraging news for me as someone who often has difficulty motivating others to get started when it comes to working out. After finding the will to exercise, suiting up in my workout gear, tying up my laces, and heading out of the house, it can feel like one more impediment to actually making it happen. There is also something that feels satisfying about arriving in the gym and heading straight to your favorite piece of workout equipment.
But stretching is in the eye of the beholder—what looks like a workout to some, may be a warm-up routine to others. Stew Smith of the National Strength and Conditioning Association suggests walking, jogging, biking or swimming as potential workouts. He even includes five to 10 minutes of light calisthenics as a possible stretch before exercising.
So, what’s the right routine for you? Factors to consider include age, any history of injuries, and what your typical workout looks like. It’s also important to incorporate some kind of stretching routine when you aren’t planning on any additional physical activity a few times a week.
But it’s generally safe to skip the stretching before your workout.
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