Stretching and Running: Is it Necessary?

  Fitness is like politics in this sense: for every fact there is an "alternative fact." Since I began running over 40 years ago, "better flexibility leads to better running" was accepted as truth. Now there is a train of thought that says the opposite is true!
   I first read about this in Runner's World a few years back, when they did a feature on people who ignored or defied the accepted norms about running and still, somehow, succeeded.
   One of the people featured was a college cross-country coach from the Midwest who was running sub 2:20 marathons, and didn't believe in stretching at all. When he followed a typical protocol of stretching before runs, he was often injured. When he stopped it, out of laziness, initially, he stopped getting hurt! His own runners have the option of stretching on their own if they like, but it is not incorporated into their practices.
     There is more and more research coming out supporting the "anti-flexibility" school of thought. A recent article in the Washington Post by Amanda Loudin cited some of it.
     Steve Magness, a national level runner, coach at the University of Houston and author of the "Science of Running" says that "if you are too flexible, you are a less efficient runner."
      Magness explains that human's muscles and tendons are designed like springs, and the springs release energy and propel us forward during a run. If the springs aren't tight enough, they can't do their job properly.
      A 2010 study at Nebraska Wesleyan University of eight distance runners (admittedly, a small sample) found that the runners with less flexibility had more elastic energy storage in their muscles and had greater oxygen efficiency when running. Simply put, the "tight" runners were able get more out of each stride at a lower level of exertion.
   Physical therapist Gene Shirokobrod was also interviewed in the Post article. He felt that runners should focus more on strength and balance training, and less on advanced flexibility movements. Ankle mobility (balancing on a Bosu ball or disk), glute and core strength (think forward, side and reverse planks), and hip extension (for example, floor double and single leg bridges) were more important, in his opinion..
    I've strength trained through my life, and do feel it helps with my running. I've gotten more and more into balance training through the years, as training techniques have evolved, and I've gotten older and realize it is important, in many different respects. I've never been much for stretching before running, except for races, because, basically, I'm just anxious to get out the door. As far as afterward, I feel prone stretching with bands and myofascial release on the foam roller has been beneficial in keeping me (pretty much)  healthy in late middle-age.
    My own personal opinion is that dynamic stretching before a run is beneficial, as are static stretches  after. I wouldn't miss a run for a stretching session, however, and it probably can be overdone.
    Every runner is different, of course, and needs change throughout a training lifetime. Things you were able to get away with when you were 25, you might not be able to at 55. If you feel stretching helps you and your perception is that it's keeping you healthy to run, by all means keep doing it. If stretching is a time-consuming drag, your probably not doing it correctly, anyway, and just go easy your first few minutes to warm up your muscles. Find out what works for you, and adjust accordingly!