There is no debate over the importance of warming up prior to strenuous exercise, but the idea of stretching before a run has become a debatable issue over the last few years. Fitness experts and even research has produce conflicting reports concerning the benefit of stretching. Some
experts state that stretching is used to increase flexibility, but argues that increased flexibility does not prevent injuries and could even cause injuries to joints. The experts argue that increased flexibility can cause a joint to be too loose, thus making it susceptible to twisting and turning motions that could cause tears and pulls to muscles and connective tissue. These experts encourage runners to focus more on the warm-up, strength-training and balance exercises.
In addition, some experts even argue that maintaining flexibility and range of motion doesn't just fail to improve performance, but can even hinder running performance. A few recent studies have backed this notion. One 2013 publication in The Journal of Strength and Conditioning Research concluded that stretching decreases muscle strength and explosiveness.
While these arguments bring up several insights the research applies more so to athletes participating in events that require strength, explosive power and speed than that of endurance events. It's also important to consider whether the stretches are being done properly. Through my personal experience through running and coaching I've found that proper stretching has statistically prevented injury. The key here is properly stretching.
Keep in mind that many stretching routines are designed for maximum benefit, all of our bodies are different and the perfect warm up routine for you is an individual process. Some runners may not need much stretching after a warm-up, others may need to stretch more. You may need to adjust or modify the warm-up and stretching routine in a manner that better suits your body. Whatever your body needs are however should not be falsely used as a way to skip "the long boring stretching routine." Though there are conflicting reports on stretching, research on proper stretching routines similar to that outlined in this article has shown necessary benefits, such as:
1. Reducing proneness to muscles tearing or pulling injuries.
2. Increasing the production of lubricating chemicals that lubricate the fascial sheaths that surround and hold the muscle together.
3. Improving your overall muscle coordination and reaction time.
4. Enhancing the body's ability to learn and perform skilled movements.
5. Increasing physical relaxation of the muscles.
6. Reducing muscle soreness and tension.
7. Providing time for you to mentally prepare for the upcoming exercise or event.
