Announcement
The Stretching Debate - Before or After Exercise?
From: info@runningresearchnews.com [mailto:info@runningresearchnews.com]
Sent: Thu 9/22/2005 1:48 PM
T Huntsman, Mike [MV]
Subject: Running Research News Weekly Update
THURSDAY SEPTEMBER 22ND
POST-WORKOUT CHICKEN WINGS PROVIDE POINTERS ON MUSCLE-PULLING
Lots of runners carry out passive stretching movements before their workouts and races. Members of many top collegiate cross-country teams perform stretching routines before running. Heck, even major-league baseball and basketball teams stretch out before their games. The practice is widespread.
Research, though, reveals that pre-exercise stretching can not be recommended. There is no evidence, for example, that it actually enhances running performances. In addition, some research has indicated that pre-running stretching actually increases the risk of injury.
From a purely logical standpoint, it also makes sense to reject pre-workout stretching. Anything we do in training should prepare us properly for what is to follow. A recovery interval, for example, preps us for the next work interval. A cool-down jog prepares us physiologically for the quiet, post-workout state. And so on.
In contrast, the passive stretching of potentially taut muscles has little to do with the dynamic work which is about to occur. There is no actual movement involved, no coordination of various muscles. The elongations of passive stretching may in fact slightly strain muscles in advance of a training session.
Investigations carried out with chickens suggest that passive stretching fits best AFTER a workout is over, not before. In one study, pullets who stretched their wings had superior protein synthesis in their wing muscles, compared with stretch-free chicks. In another piece of research, passive stretching stimulated the transport of amino acids into muscle cells and inhibited protein-degradation rates, causing sinews to accumulate protein.
These are of course effects which would enhance post-workout recovery. They are effects which should reduce the risk of injury and which should increase the likelihood that the next, planned, quality workout can be completed successfully. And thus, it makes sense to place passive stretching at the very ends of your workouts, right after your cool-down jogging and just before you settle into your more-quiescent activities.
The thorough post-workout stretches will makes your muscles feel great - and as your day progresses it will be nice to think about all the muscle mending which is occurring as a result of your careful stretching.
