Stretching cold muscles can lead to more injuries than not stretching.
(Stretching has to be gradual, gentle, and "non-competitive"- you can't
try to stretch as far or further than last time, today you might be as
flexible.) For what it's worth, I've read that the Kenyans routine at
their training camp leading up to the world cross country championships is
to start runs very slowly (they may start at 8 or 9 min/mile pace and
finish the run at sub-5) without stretching before and to stretch
thoroughly after the run.
Bob Anderson, author of 'Stretching' advocates stretching before and after
running. If you stretch properly (i.e., gently), you can use it to warm up
before exercise. Based on studies of runners and stretching, I wouldn't
stretch as a warmup unless you're certain you're doing it right.
U S WEST Technologies
William P. Bahnfleth
Department of Architectural Engineering
Penn State University-University Park
Be careful when stretching. Stretching a "cold" muscle too fast is just as bad
as running on it without warming up. Try a mixture of warmup and stretching,
esp. if you hop out of bed and go right out for a run.
More seriously, I try to strech, but sometimes you just have to stop.
With some problems, streching causes more problems than running.
Ray Charbonneau |
MIT Library Systems| 3:09:59
The fastest man I've known in my life (now plays NFL football)
religiously did *NOT* stretch. It worked for him.
As I approach the big three-oh, I've noticed low back pain on
runs of over twenty km. Stretching has helped. So have (believe
it or not) crunches.
The statement attributed to George Sheehan is based on the concept that
if something isn't broke don't fix it. My instinct would be to also
tell someone who has run for 20 years without a problem to not change a
thing.Right now, however, you have pain in your buttocks, insides of your
legs and hamstrings. That counts as a problem. It is time to start some
George Sheehan was better known for championing the Magic Six Exercises.
This was done to try to prevent injuries in new runners.
I have a list of these with some minor modifications at my home page:
(This Saturday morning - seems to be a slow server this morning - come
back if there is a problem)
Dr. Steve Pribut