An April article from The Journal of Strength and Conditioning Research concluded that static stretching can slow runners’ speeds and may not even prevent injuries as previously assumed. Edhard “Doc” Bell, head coach of the men’s cross-country team, said he has developed a stretching routine that embodies these ideals and was developed specifically to benefit cross-country runners.
“The most recent research is proving that chronic static passive stretch does very little to prevent injuries and it may actually decrease your level of performance,” Bell said.
Specifically, the study determined that static stretching reduces strength in stretched muscles. Bell said the cross-country teams have been aware of these findings, which have led to coaches to develop dynamic stretching routines specifically meant to warm up muscles before a run. Bell said he implemented these techniques when he became coach for the team.
He said, “It has been shown that if you only use static stretching then that makes you less flexible and less warmed up for your activity and can hurt performance and dynamic is meant to warm up the body and get the joints moving and that is designed to improve performance.”
Ben Anderson, varsity cross-country runner and senior, said the team usually runs a mile warm-up, then stretches for 10 to 15 minutes, fluctuating between dynamic and static stretches. However, Anderson said when he runs on his own, he normally does not stretch.
“I know whenever I stretch my legs feel better, so I go faster, but if nothing hurts I just don’t (stretch) because it gets boring and repetitive so I’ll just do what works best for me,” Anderson said.
Although Bell said he does advocate dynamic stretching more than static, he said he does believe it is an important method for runners. As a doctor, he said he witnesses injuries that could have been prevented with the use of static stretching.
“(Static stretching) is one of the best ways to increase range of motion and maintain flexibility,” Bell said.
Jessica Lecher, cross-country runner and senior, said the women’s team follows a similar stretching routine during cross-country season. She said she believes it is even more important for the girls to stretch because they face more injuries due to lack of stretching than the men’s team. She said she feels that both dynamic and static stretches help her warm up before a practice.
“I can’t really tell a difference. As long as I stretch in some form, my legs don’t feel heavy after I run and that’s all that matters,” Lecher said.
Neither Anderson nor Lecher said they would choose to stretch before a run if they had the choice. They both said that it can be tedious and they do not always see the benefits. Bell said he tries to emphasize the importance of stretching to his runners.
“The muscles are not made to go right out of the box; you have to warm the body up to minimize your chance of injury, which is why we have to stretch,” he said.
Bell said he hoped with the implementation of dynamic stretches, his runners would be encouraged to stretch outside of practice, thus reducing the amount of injuries.
“Along with being the more effective form of stretching, I think it’s also more fun for the kids and I think it makes the kids find (stretching) more bearable,” Bell said.
Overall, Bell said the benefits of dynamic stretching outweigh those of static. Anderson and Lecher both said the cross-country teams benefit from the coaches’ knowledge of sports medicine.
Bell said, “Articles like this improve the science of sports medicine and if you can follow the science it’ll make us better coaches and better athletes that can be the best.”