Why do we need to strecth before running

In fact, there is evidence that static stretching, which lengthens muscles and tendons and increases flexibility by holding a position too long, can do more harm than good. It can prevent injury and improve performance, experts say. ^{Sources: 9}

When it comes to staying injury-free, functional freedom of movement is as important as flexibility. Functional range of motion, or dynamic stretching, is an active movement that stretches your muscles by holding a position longer (think Frankenstein walking without touching your toes, and that is the origin). Before you run, you should spend your time warming up with dynamic stretching for 10-15 minutes. ^{Sources: 9}

Think lunges, leg swings, squats, buttocks kicks, high knee jumps and jacks. Dynamic warm-up exercises do less static stretches than running. Static stretches mean that the muscle groups of the body are stretched. For example, stand hip-width apart and bend when touching the toes. ^{Sources: 0}

It is important to remember that warm stretches on cold muscles can lead to injury. Your muscles should be warmed up before stretching to reduce injuries and give you better mobility, freedom of movement, posture and coordination. Before you stretch, make sure you get it right. Stretching should never hurt, but you should stop if you feel pain as a result. ^{Sources: 12}

For most recreational athletes, stretching before exercise is a matter of personal preference. Your decision to stretch or not to stretch is based on what you want to achieve. You should spend your time warming up your muscles with light aerobic movements to increase their intensity. ^{Sources: 1}

If you are under time pressure, it can be advantageous to skip the pre-workout tours if you are already in good shape. If you warm up before the workout, the blood flow flows faster to your target muscle groups during warm-up exercises. Stretching as part of your warm-up workout helps to loosen the muscles before your main workout session. ^{Sources: 7}

Dynamic stretching involves moving your joints in a repetitive, rhythmic pattern through their widest range of motion. Dynamic stretching improves blood circulation and lubricates joints and muscles so that injuries can be avoided. Static stretches before running help the muscles relax and restore their resting length. Dynamic stretching during your run increases your muscle spindle length and prepares your muscles for activity. ^{Sources: 3}

A five-minute workout is required to stretch the quadriceps and surrounding muscles to prevent patellar tendinitis. This type of stretching opens up the room for manoeuvre and increases mobility, but not all stretches reduce the mobility of joints and muscles, which increases the risk of injury as a runner and puts strain on the muscles. Foam rollers relax muscles and increase the range of motion, which can help reduce the risk of injury by going beyond static stretches. ^{Sources: 5}

The more flexible you are, the less likely you are to injure yourself through excessive exercise. Stretching helps to improve the range of motion and slow the degeneration of the joints. By increasing the range of motion of stretched joints, you reduce the resistance of your muscles during your home workout. Stretch the muscles of your lower back, shoulders and chest to better align your back and improve posture. ^{Sources: 11}

We have to stretch to protect our mobility and independence. Stretching keeps muscles flexible, strong and healthy We need flexibility to maintain a range of movement in each joint. Muscles can shorten and tighten without mobility. ^{Sources: 4}

More and more studies suggest that stretching is not a big necessity. The best way to know what is right for a runner is to assess whether he has muscle soreness before he runs and to focus on it. Incorrectly performed stretches can cause injury. ^{Sources: 0}

It is a sport that requires athletes to pay careful and consistent attention to their body muscles in order to avoid injuries, sprains and tears. The repetitive movement of running moves the body and requires strength and coordination. The importance of stretching before and after running is crucial for anyone who wants to enjoy the activity for a long time and avoid potential problems that could hamper their experience. ^{Sources: 8}

Some activities like gymnastics require more flexibility than others like running. Stretching is a sport or exercise that improves flexibility by increasing a joint's ability to move through its entire range of motion - in other words, how far it can bend, twist, and stretch. ^{Sources: 1}

If you have a chronic injury that causes immobility in other tissues, a physiotherapist can help you isolate certain muscles that require static stretching. However, the vast majority of mobility needs can be met through effective training and require no static stretching at all. Most runners use moderate static stretching as a relaxing finish at the end of a training session after completing a run or strength exercise after the run. ^{Sources: 2}

It is time to confront the conventional wisdom about static stretching. It happens every day when runners do a stretch pose to loosen up before running, feel comfortable while running and prevent muscle strains. The conventional wisdom is that more flexible runners are less prone to injury. ^{Sources: 2}

Dr McGuigan, a lecturer in biomechanics at the University of Bath, says it is unclear whether the increased range of movement in the joints is due to physical changes in the muscles that control the joints, or to greater tolerance to stretching. The requirements for flexibility of gymnasts and ballet dancers are very different from those of runners. There is little point in having the flexibility of gymnasts for joggers or runners. ^{Sources: 1}

According to Roberts, the scientific evidence available about stretching does not reduce injuries or performance. Research seems to have concluded that stretching is not in your best interests. The argument of stretching before and after the performance goes hand in hand with the related debate about dynamic versus static stretching. We asked Roberts what types of runners would benefit from stretch runs. Here are his thoughts on the subject, without being too verbose. ^{Sources: 6}

Stretching before running can protect you from injury. When I started running, 90% of the stretching before running was done by running experts. We were led to believe that neglecting stretching before the races meant slower performance times. Research in recent years has turned this advice on its head. For runners, stretching is important, but the question is what kind of stretching we should do. ^{Sources: 10}

Static stretches are great when we are about to go outside and hold a static position for an hour. But if we run, we will probably go outside soon and repeat the muscle play for a while. We need to prepare our bodies for physiological movements, not just a static hold of 30 seconds, "says Mackenzie Wartenberger, head coach of the women's cross-country skiing team at the University of Wisconsin and co-coach of the athletes. 

Cited Sources

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• https://wonderopolis.org/wonder/why-do-athletes-stretch-before-they-work-out

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