Our views on stretching has changed over the years, a lot has been modified since our days in high school gym class. Stretching has become one of those when and how questions which lingers even when we believe we are doing it correctly.

Stretching increases our flexibility and can help reduce injury when performed correctly. Added flexibility can increase our performance and give us better times. So where do we begin, do we pre-stretch, do a warmup then stretch? The truth is there are a couple different ways and experimentation will be the best way for you to determine the best route for your routine.

The cold pre-stretch, this is a hotly debated topic. Back in the days of school we were taught to stretch and hold for 20 seconds or so. Cold stretching actually yields little to no benefits and does virtually nothing to prevent injury, we should try and avoid this.

The warm pre-stretch occurs when we have warmed up slightly by taking a quick five minute jog or inclined walk. This warms our muscles up and allows us to get some benefit from stretching, however this method has also been shown to only provide minimal benefits.

Dynamic drills have been shown to provide some of the best result pre-race. Try doing some heel kicks and lunges before your run. High knees and leg sweeps provide good results as well. Doing this quick movements will allow you to get ready for your race without causing any pre-race damage that static stretching can cause.

After your run static stretching becomes the most beneficial, make sure to cool down for at least 5 minutes prior to performing these stretching as your muscles may still be contracting. Static stretches after your run can help lengthen your stride and prevent injury from occurring during future runs. Following these simple routines will have your runs becoming more comfortable and easier over time.