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Alexis Vidak
Professor Grant
UWRT 1102
March 24, 2015

Inquiry Paper

Society, in its attempt to return to a healthy and active state, has taken on
physical activity in many forms. Anybody who opens their eyes can see that society has
let itself go. The obesity rate has gone up tremendously and many people are
proceeding to do something about it. One of the most common ways people are trying
to maintain health, get back in shape, relief stress, and enjoy a productive recreation is
running. As a runner myself, I can attest to the effects running can have on the body.
Professional trainers, coaches, physical therapists, scientists, and researchers agree
that stretching is the single most important proactive and preventable discipline both
before and after engaging in exercise, specifically running.
Everyone in my training life has stressed the importance of stretching before and
after running. Not only that, they have also emphasized the types of stretches that are
best performed at certain times. Naturally, I agree that stretching is beneficial to the
muscles and joints in my body. However, it is not enough for me to be told that
stretching is important. What exactly is happening during the various stretches that can
be performed for my body? Additionally and more significantly, why is stretching
important before and after a workout?

Since stretching is so important, what would happen if a runner chose not to


stretch anymore? And why should one contemplate stretching? As a runner, it is critical
to give the body what it needs to perform at maximum capacity. The potential for injury
to occur increases exponentially every time a runner ops out of a pre or post warm up
(Schwecherl). Most injuries are caused by overuseapplying repeated force over a
prolonged period of time and those chances skyrocket as each stretching opportunity is
missed (Schwecherl). When somebody doesnt give themselves ample time to stretch
before a workout, the muscles of the body remain tight. When the workout begins, the
muscles are not loosened up enough which increases the chances of injury in every
athlete, and even the novice runner.
When given the opportunity to view a track or cross country team in action what
is the first thing witnessed at the beginning and end of a practice? Every athlete would
be gathered in some arrangement, stretching with their teammates. They practice the
same stretching routine week after week because it is said to be the most effective.
Coaches often express to their athletes in some form or another that, Muscles that are
warmed up before being put under a sudden stress are more likely to be able to handle
the stress. Mild warm-up exercises before and after vigorous exertion is always
recommended. (Chamerlain). Athletes are taught from the beginning that if they do not
put the effort into stretching, their chances of injury are almost inevitable (Chamerlain).
Many would think this information alone is enough to convince every athlete to stretch.
Despite what is typically thought, some of the most common injuries are caused
by insufficient effort and time put into stretching. These same injuries are also
preventable given the time and energy to stretch correctly. As little as fifteen minutes

applied to pre and post workout could be enough to make preventable injuries dissipate
(Archerd). The knees and ankles take a lot of impact in with the motion of every step.
Due to the amount of stress put on knees and ankles, it is only logical to conclude that
these two areas of the body face the most injuries among runners. Eighty percent of
runners face an injury at some point in their running career. Forty percent of injuries
occurring in runners are knee injuries and of the forty percent, thirty five percent is
because ample time for stretching was not implemented (Schwecherl).
In addition to reduction of injury, stretching has so many more benefits to runners
across the board. One of the many advantages to stretching includes elongating and
lengthening the muscles to aid in a wider running stride (Archerd).Running with a wider
stride increases speed, making the ability to run faster a large possibility. By this logic,
stretching beforehand increases speed and decreases time allowing more potential for
a personal best time at a race. Many marathon runners express this to newly beginning
runners. As suggested by Healthy Living Magazine, stretching is the best way to
improve performance and speed on any terrain or course (Reichert).
As mentioned before, stretching reaches optimum efficiency when performed
fifteen minutes before and after an exhilarating run. This gives the opportunity for
muscles to warm up, especially beforehand. After a workout, it is critical to stretch out
the muscles in the lower body. Stretching your legs and hip flexor muscles -- muscles
surrounding the hip -- after you finish jogging can help reduce muscle soreness
(Reichert). Although stretching doesnt reduce all muscle soreness, it decreases the
amount of pain significantly (Reichert). If you have ever been so unfortunate to have the
pain of a muscle cramp then you know how agonizing those several seconds can be.

One of the differences I have seen since I have been making an effort to stretch before
and after every workout is a reduction in the muscle cramps I get while Im asleep.
Healthy Living magazine states that, Muscle cramps are painful involuntary muscle
contractions. The muscle tenses and does not relax. Legs are commonly affected by
cramps. Stretching your leg muscles after jogging can help prevent cramps in the leg
muscles (Reichert).
Flexibility is one of the greatest benefits to stretching in any athlete but
particularly runners. As the muscles in a runners body contract with each step they
take, it is very plausible that after thirty minutes or so the muscles may begin to feel
tighter than before. Stretching after exercising can help relax your muscles and
improve flexibility (Reichert). Flexibility increases range of motion making it easier to
move the body by keeping the muscles from getting tight so easily. Stretching also
improves the range of motion for all of your joints (Reichert). Joints and muscles are
affected by stretching and increased flexibility.
There are different types of stretches that are better than others, even at different
times. Two of the main types of stretches include dynamic and static stretching.
Dynamic stretching incorporates active-ROM movements that tend to resemble sportor movement-specific actions (Kravitz). Dynamic stretching is best done pre-workout.
Dynamic stretching warms up the muscles in a similar pattern that would resemble
running. Stretches that help loosen up the muscles and increase heart rates decreases
the chances of pulling muscles or feeling sore throughout the duration of a run (Kravitz).

The other type of stretching, static stretching, is best performed after a run.
Static, or Hold stretching is probably the most commonly used flexibility technique and
is very safe and effective (Kravitz). This particular type of stretch targets loosening up
muscles while increasing flexibility. Static stretching differs from dynamic stretching
because this type of stretch is all about avoiding muscles from getting tight in between
jogs. Static stretching prevents soreness, muscle cramps, and increases range of
motion among joints. The reason static stretching is best performed post-run is because
it doesnt increase heart rate like dynamic stretches, it simple targets flexibility (Kravitz).
Although I have been running for years, I never understood the benefits of
stretching or why it was important. Stretching has so many advantages that able a
runner to perform to the best of their ability. Stretching, plain and simple, reduces injury.
Running is an injury-prone sport, without stretching, it is almost inevitable to avoid
wound. Stretching can elongate strides which in the long run will maximize speed.
Stretching increases flexibility allowing the muscles to with-stand more. Stretching out
the muscles will reduce muscle soreness, muscle cramps, and pulled muscles. In
addition, the type of stretching matters too. Dynamic stretches are the best before a
workout while static stretches are the best after a run. Occasionally, when I am short on
time, I dont stretch before or after a workout. Now knowing what can happen if I dont
stretch and all of the benefits that come along with stretching, I know stretching is
something that shouldnt be left out of my routine. Stretching can significantly transform
the way a runner works out and without it the injury rate would go up and participation
for this sport would dramatically drop.

Archerd, Claire. "The Importance of Stretching for Runners." / Fitness / Cardio.


Fitday, 2 Jan. 2015. Web. 16 Mar. 2015.
Chamerlain, Kevin. "When Exercising, Don't Skip Stretching." - Online Medical
Encyclopedia. N.p., n.d. Web. 23 Mar. 2015.
Kravitz, Len. "Stretching-A Research Retrospective." Ideafit.com. IDEA, 1 Nov.
2009. Web. 16 Mar. 2015.
Reichert, Robin. "What Are the Benefits of Stretching After Jogging?" Healthy
Living. Demand Media, n.d. Web. 16 Mar. 2015.
Schwecherl, Laura. "The Most Common Running Injuries and How to Avoid
Them." Greatist. N.p., 4 June 2012. Web. 23 Mar. 2015.

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