Every weekend over the next few months, I am going to be examining each of the New Rules of Lifting from Lou Schuler and Alwyn Cosgrove’s new book. This is rule #14.
Stretching is not a warm-up.
The authors state that stretching does not warm up your muscles, and can actually inhibit performance. Some of the warm-ups in the book do stretch your muscles, but the idea is not to lengthen them before the workout, it is just a side effect.
I agree with this new rule. When I run, I tend to stretch a little before a workout, but only after I’ve already jogged around a bit. I save the majority of my stretching (and I stretch a lot) for after my workouts and before I go to bed. I also stretch quite a bit at random points in the day just for the hell of it.
I very rarely stretch before lifting unless I am feeling particularly tight before a set of something. I almost always stretch exclusively when I am done.
Stretching after a workout of any kind will give you the best gains in both flexibility and in reduced soreness. When you stretch after your workout, you are giving your body an opportunity to lose some of the lactic acid build up that can lead to sore muscles the next day.
Before a race I will not bother to stretch until I’ve warmed up a little bit. During workouts I will normally just stretch out the legs a little after warming up while I’m still moving; now and again I’ll stop. I am never really up to speed at that point, though. I learned early that I need to warm up first.
I’ve always felt that stretching afterwards is more important than stretching before a run — but I still continue the pre-exercise ritual regardless of what I hear.
While running a bit, then stretching is probably a good idea too — I just would hate to interrupt my rhythm by stopping to stretch once I’ve gotten up to speed. Interesting point though.
Keep up the great site!
Stretching is important: for your cool down. When you need to relax and bring your pulse rate down at the end of your workout, then you can hold all your stretches.
My favorite warm-up exercise before running: skipping, both forwards and backwards!!