Is Static Stretching Necessary For Sprinters
Is Stretching Important For Sprinters?
The stretching debate goes all way to the sprinters, and many wonder if static stretching is important for sprinters or is a waste of time. Whether you think of stretching as a warm-up routine before running or you just want to enrich your running program with stretching exercises, here is what you need to know. Is static stretching necessary for sprinters?
Static stretching is useless for sprinters when performed before a running session. Even worse, you will most probably reduce your muscle performance and run slower. Dynamic stretching is beneficial as a warm-up tool before running and will prepare your muscles and joints for physical activity. Stretching is important for sprinters when you have reduced ROM (range of motion) in some part of your body. You will increase ROM and achieve better flexibility with stretching exercises, so you will move smoothly and run more efficiently. Let’s go into more detail.
Everything you need to know about stretching to start your stretching routine today. Explore this comprehensive guide on stretching and flexibility now.
Does Static Stretching Before Running Session Make You Run Slower?
Yes, it does. Static stretching performed before sprints will make you run slower. You can expect poorer performance with:
- Acceleration
- Maximum-velocity sprint time
- Overall sprinting time
That means your running performance will reduce enormously if static stretching is a part of your preparation phase before a sprint. If you want to read detailed research regarding static stretching and sprinting, just follow the link.
Static stretching doesn’t provide your body with any of recommended warm-up effects, such as rising body temperature or improving your muscle activation. Therefore, running fast with an inadequate warm-up routine is not productive and can be, sometimes, dangerous.
To prepare your body for sprinting, focus on dynamic stretches as a part of your warm-up routine before sprinting. Here are some examples of dynamic stretches you can do before sprinting:
- Butt kicks
- High knees
- Windmill stretch
- Front deep lunge
- Side lunges
- Power skips
Make sure your heart rate goes a bit up and that you move your joints through a whole range of motion. Dynamic stretching before running should last from 5-15 minutes.
Static Stretching And Reduced Range of Motion When Sprinting
Sprinting requires you have a good range of motion in several parts of your body. When analyzing running techniques, I found out which body parts should be flexible and in which direction:
- Shoulder Extension
- Thoracic Extension and Rotation
- Hip Flexion
- Ankle Dorsiflexion
Arm swings, holding your upper body up and straight, lifting your knees higher and good foot placement are keys for smoother sprinting.
Reduced range of motion in those movements will hold you back from achieving your full potential when sprinting. To be most efficient, you need to feel comfortable performing those movements when sprinting.
When the range of motion in those areas is reduced, you can benefit from static stretching exercises. Having a unique stretching program just for you is the best thing you can do for your body. Therefore, I recommend you visit a physical therapist to get more information.
When And How To Do Static Stretching As a Sprinter?
You should perform static stretching after your running session. That means after you’ve done running, not within pause from running sets.
First, you need to know which body parts you need to stretch. Sprinting is a demanding activity that activates your whole body, but some parts are more active than others. Here are muscles you need to focus on with static stretching after sprinting:
- Hamstrings
- Glutes
- Hip flexors including Quadriceps
- Calf
- Hip adductors
After choosing the right exercises for your static stretching routine, follow these tips to get optimal stretching results:
- Hold for 30s with each exercise
- Focus on deep breathing when stretching muscles
- Add hold-relax technique from PNF
- Perform only one static stretching training per day
- Wait for at least 6 weeks to see the effect of your stretching routine
- Foam rolling before static stretching can loosen up muscles and increase the range of motion.
Check out stretching books for runners to learn more about stretching and running.
Static Stretching And Injury Prevention for Sprinters
Static stretching is commonly known as an efficient tool for injury prevention and therefore promotes as a necessary part of your running training. But, is it true?
First, I want to emphasize the difference between static stretching and flexibility. Static stretching is a tool for achieving flexibility, while flexibility is a goal. A goal you can also accomplish with doing some end-range strength exercises, for example.
Let’s move on to static stretching and injury prevention. After going through some cool research on this topic, here is what I found out:
Some studies have shown that static stretching will not reduce the risk of injury when running, while other studies have concluded differently. In the end, most studies don’t recognize static stretching will reduce muscle injuries. Here is a shortcut to some researches regarding static stretching.
Scientists have tested if static stretching included in a warm-up routine would reduce muscle strains within recreational runners. There were no effects in reducing muscle strains after static stretching. More studies have been done later on, but with the same results. Tested groups were military recruits and soccer players.
On the other hand, some studies disagree and have concluded that stretching routine before physical activity will reduce the risk of muscle strains. Here is the description of the stretching routine performed with those studies:
- 30 min stretching routine
- 12 stretching exercises
- 20-30s hold per exercise
According to this study, reducing of muscle injuries was drastically lowered, up to 82%.
Since we have a lot of contradictory information within research about static stretching and its effects on our body, I think there is a need for new, fresh and detailed studies. Studies that are more controlled and precise, so we get the best possible information regarding static stretching.
Is Static Stretching Necessary For Sprinters: Summary
Static stretching is a great way to improve your flexibility, but it isn’t as beneficial for sprinters as dynamic stretching and mobility training. That is why I would say that static stretching is not necessary for sprinters, but it can be helpful in some cases.
You should include static stretching exercises when your goal is to increase flexibility/range of motion in some body parts you find stiff when sprinting. That may include movements such as arm swings, thoracic extension/rotation, hip flexion and ankle dorsiflexion.
Doing a few stretching exercises after your running session will help you become more flexible, and you’ll feel better.
Make sure you choose the right exercises and follow my guidelines for static stretching exercises from above.
Static stretching doesn’t help reduce muscle injuries, according to most studies. A study performed on recreational runners has shown no effect from reducing muscle strains.
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