Runners have always been reminded to make sure to stretch before a workout to make sure they remain fast and injury-free. But is the pre-run stretch really necessary to prevent the seemingly inevitable injuries associated with running? In an effort for some answers, USATF recently conducted a clinical study to determine the effect of pre-run stretching on running injuries. The results? Stretching isn't the answer.

The USATF study solely examined the benefits of pre-run stretching of the three major leg muscle groups pertaining to injury--not mid- or post-run stretching. It may have taken over 3,000 runners to prove the potential pointlessness of pre-run stretching for injury prevention, but the results are certainly priceless.

After 3 months and 3,000 people examined, the USATF stretch study showed that no matter the pre-run routine--stretching or no stretching at all--16% of the runners were at risk for injury. Participants reported specific information prior to the study, including age, gender, injuries, mileage, etc., but most importantly their pre-run stretching routine.

Although the study showed that stretching itself before a run wasn't a major factor in reducing the risk for injury, it did give some insight into other (somewhat obvious) areas that can increase aches and pains. Runners who tend to have a higher body mass index (weight to height ratio) seem to be more injury prone, in addition to those who have experienced chronic running injuries in the past. All participants in the study, however, had no injuries at least 6 weeks prior to its start.

The study did show, however, that those who reported a regular pre-run stretching regimen prior to the study and were told not to stretch during the 3 months nearly doubled their risk for injury compared to those who stayed with their routine. Stretching did not impact injury rates on typical non-stretchers.

It is important to note, though, that like running itself, any routine to ready yourself is mental. If you are a runner who religiously stretches prior to pounding the pavement, then stick with it. If you've had success with injuries and your routine, there is no need to alter your actions just because one study says so.

Warming up, especially prior to a hard workout, is important to get you ready mainly mentally but also physically. An easy-paced 10-20 minute jog, some quick 100 meter pick ups and a few dynamic "stretches" (leg swings, knee ups, leg kicks, etc.) will ensure your body feels ready to get rolling. Remember, every runner is a different runner, so tailor your warm up and pre-run routine to what has treated you the best in the past.