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Posted - 07/06/2004 : 08:23:28
Austin running
Truth about staying limber may have been stretched, some say
By Brom Hoban
AMERICAN-STATESMAN CORRESPONDENT
Tuesday, July 6, 2004
Go to any race anywhere, or to the Town Lake hike and bike trail, and you'll see numerous runners bending and twisting in any number of positions, trying to make themselves more limber. Why? Because they've been taught that stretching is good, and that it helps prevent injuries.
Certainly there is nothing wrong with being flexible, but does it do anything for running? Some pretty good authorities say no, not really.
Four-time Boston Marathon champ Bill Rodgers, speaking at a running clinic, recalled how he once went for a run with 1984 Olympic Marathon gold-medalist Carlos Lopes. Before they started, Rodgers asked Lopes if he stretched before running. Lopes said yes, bent about halfway down toward his toes, and took off running.
But don't take it solely from a 2:07 marathoner -- look at some scientific studies, too.
In the May/June issue of Running & Fit News, an article by Stephen M. Perle points out that despite many systematic reviews of the effectiveness of stretching, not one found that stretching prevents injuries, and in some cases it may actually cause them. For one thing, Perle writes, stretching is performed in a way that is very different from how muscles are actually used.
And in a June 21 article in U.S. News and World report, Emily Sohn writes, "Researchers from the Centers for Disease Control and Prevention found only six studies designed to isolate the effects of stretching, and none showed a link between stretching more and getting hurt less." She goes on to quote exercise physiologist Stacy Ingraham of the University of Minnesota-Twin Cities as saying, "More pliable muscles might cause more injuries than they prevent, especially if you stretch before you exercise."
Perle suggests that the tightness runners develop in their muscles may actually be to their advantage. He cites a study that found that distance runners with tight calves and hamstrings were actually more efficient runners.
"During certain phases of the running stride, these muscles will absorb some of the energy of the body's movement, like a rubber band stretching. Then, some of this absorbed energy can be given back," Perle writes, "like a rubber band snapping back. The more energy absorbed, the less wasted.
This has a net effect of saving energy and improving running economy. In essence, inflexibility allows the muscles to function as better levers.
"Flexibility, may not translate to better running times."
Perle does say that stretching may be of use in recovering from some injuries, but makes it clear that it won't help prevent them. Most experts recommend runners warm up with running-type drills, or slow jogging, rather than stretching. There are still plenty of stretching proponents, but there are two sides to the issue. By all means, stretch if you like the feeling, but it's not likely to improve your running or prevent injuries. |
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