Static Stretching and Dynamic Warmup

In view of recent research on the effect of passive (static) stretching on running performance it is worthwhile to revisit this subject. Maybe you are doing the wrong type of warmup or stretching at the wrong time.

Two big studies in the past: e.g., in Australia (2000) of 1538 Army recruits indicated that stretching before exercise did not prevent injury; and a study (1999) of 138 articles on passive stretching also confirmed the above. In the usual warmup before training or competition the athlete warms up the muscles with a few minutes aerobic run then stretches for a few minutes. During the passive stretching the muscles cool down, and the passive stretching causes tiny micro tears in the muscles which are further aggravated during training. In view of these disadvantages a dynamic warmup is recommended. This involves a short aerobic run of few minutes followed by some or all of the following: plyometric drills (hopping, skipping, bounding, jumping); drills called ABC's ( e.g., high knees walking and running, heel kicks, run backwards, sideways running, lunges, etc., actually about 10 different drills), and some short sprints. (See my book, The Complete Guide to Running for details on Dynamic Warmup). Ideally for any running or field event the warmup movements should simulate the actual sport and keep the muscles warm during the warmup. more...