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why is stretching important for runners

By accessing or using this website, you agree to abide by the Terms of Service, Full Disclaimer, Privacy Policy, Affiliate Disclosure, and Comment Policy. Stretching is important in running to allow you to have good form which requires good flexibility. As a runner, you don't want an onslaught of lactic acid to build up in your legs. Because of this, we come to think that stretching is necessary for preventing injuries and performing well in sport. This is the beginning process of muscle degeneration and can lead to muscle cramps, numbness or tingling in your arms, legs and back. … Stop! This comes as a result of the tight muscle pulling on the tendon attachment at the patella. There is though a significant reason that experts and trainers urge runners to perform basic stretches before and after running. By: Chris Spyke Without proper hydration and nutrition, your body will not have the appropriate amount of energy required to complete longer running distances. Using a foam roller can eliminate the lactic acid buildup. It also keeps your muscles supple after putting them through their paces and can help prevent injury. : A Systematic and Critical Review of the Literature; Ian Shrier; September 2004, University of New Mexico; Treating and Preventing DOMS; JohnDavid Maes, et al. You’ll also find that your range of motion improves when you stretch after running. As an experience runner, I believe stretching is paramount to running and that’s why I have written a guide on best warm up stretches for beginner runners. If you choose to stretch before you run, warm up for five to 10 minutes by jogging or walking. It will also … It results in an uncomfortable burning or tingling sensation in your muscles which is not fun at all. Why You Should Care About Stretching. It’s definitely a factor when it comes to injury risk, but certainly not the only one. Running is a weight-bearing exercise and therefore helps you strengthen the musculoskeletal system. Lactic acid, the bane of runner’s existence. Why Stretch After Running? The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. ... Young athletes should understand the importance of stretching and why all athletes should take the time to properly stretch regardless of the sport they play. Imagine a football player getting out of bed and jumping straight into a 90 minute game of football. Extended stretches: these can include internal and external rotations and forward and reverse fly stretches. Not properly warming up the ankles can lead to bone and ligament damage, so before anything, the first thing you’ll want to … Aim to stretch 5 to 10 minutes before and after exercise. This can be accomplished by warming up and cooling down before and after running. Aim to stretch 5 to 10 minutes before and after exercise. However, what we don’t realize is that this importance we place on stretching is actually based more on assumption than science. ” Yes, imaginary person who is asking that question, it is. Since a weak core can’t handle the landing shock while running, some runners develop neck and back pain. From a young age, we’re taught that stretching is an important part of a fitness routine. Also when you run a lot your muscles will get stronger and tend to shorten when stronger. Rachel is a professional writer for hire who offers blogging, ghostwriting, and case study services. The major muscles that should be targeted include: The thigh muscles : The brunt of the running work will come from these muscles, so it's important to stretch them out for a good running workout. Having flexible hamstrings is important for overall mobility when running. These days, as the running population keeps booming, the question of stretching's value is more important than ever. Our bodies are extremely complex moving objects. The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Stretching regularly will help to counteract this allowing you to maintain good form. There has been a great debate in the running world for decades about whether you should stretch either before, after, or both when going for a run. Additionally, this type of injury can affect everyday activities, and may cause severe pain and discomfort. According to a 2004 study published in the "Clinical Journal of Sports Medicine", regular stretching improves force, jump height, and speed, although there is no evidence that it improves running economy. Kick your outside leg forward from the hip as high as it will go, then swing it back as far as it will go. By skipping out on stretching you’re missing the opportunity to increase muscle tone as well as speed up your improvement. By skipping out on your post-run stretch, you aren’t helping your muscles recover. . And dynamic stretching, which research shows improves performance if done before running, also helps with flexibility. Here’s why you should refrain from performing static stretches before running. Spend a few extra minutes on loosening up your muscles when the weather is cold outside. Filed Under: Health Tagged With: exercise, running, stretching, Your email address will not be published. Hip flexors, hamstrings, quads, and shins are some of the first areas to cause runners trouble. Stretching helps you maintain optimal joint function for athletic performance. “Sarah, is stretching really that important? Please check with the appropriate physician regarding health questions and concerns. While running your body cannot receive enough oxygen to produce energy to feed your muscles, so your body creates its own energy called lactate which over time turns into lactic acid. Skipping out on stretching can leave you feeling sore and tight the next time you go running. A good dynamic pre-run stretch is a forward and back leg swing to optimize your groin muscle range of motion. If a body does not have good flexibility, one’s movements become slower, more strained and can make you more likely to develop ligament sprains, muscle strains and other injuries. Improving your stretching and flexibility is a … Copyright 2020 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. Stretching allows the body and muscles that runners are constantly putting under contraction to lengthen and elongate. While the kind of stretching you should do after a run differ no matter your philosophy, stretching after a run is a must for several key reasons. You should always relax into your static stretch while breathing rhythmically. Imagine a football player getting out of bed and jumping straight into a 90 minute game of football. Stretching keeps the muscles in the body flexible, so that the muscles and joints are at their fullest range of motion. Something is missing here — you forgot to stretch! Stretching regularly results in good flexibility which is an important component of fitness. Stretching helps you maintain optimal joint function for athletic performance. “Sarah, is stretching really that important? Static stretches may be more beneficial at the end of your run, to restore muscle fiber length and relax your muscles. Lactic Acid Build Up Lactic acid, the bane of runner's existence. The ultimate guide to healing with camel milk, February 5, 2019 Rachel Grisdale Leave a Comment. It's also equally important to stretch out your muscles following every practice or competition to break up lactic acid. Runners often spend their stretching time focusing on their hamstrings and quadriceps. Here at CHARGE, we encourage pushing boundaries and striving for improvement, but we are also advocates for quality movement, recovery, and healing. Studies pertaining to the overall benefits of stretching have mixed results. The importance of stretching before and after your run is cannot be stressed enough. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. However it’s been shown that stretching muscles before running without dynamic movement is not a great thing. You round the final turn, glance at your watch and realize you just set a new personal record. Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. No matter, how much you invest on a good pair of running shoes, running gear and the perfect running app to ensure you reach your goal safely, injury in most cases is inevitable. For example, a runner with tight quadriceps can develop Patella Tendonitis due to the lack of stretching. To gain the most benefits from your stretching, you must breathe deeply and regularly. Reading Time: 4 minutes I don’t think that I have written a single blog entry, for either trail running or Nordic skiing, without mentioning stretching. Here’s a list of key muscles to stretch after running: By stretching for just a few minutes after every run can save you a lifetime worth of problems. ACE Fitness: What are the different types of stretching techniques? However, despite the fact that recovery is one of the biggest pieces to the the fitness puzzle, amateur athletes (runners, triathletes, cross fitters and everything in between) don’t take it very seriously. There's lots of conflicting information on stretching: when to do it, how often to do it, how long to do it for, and what exactly to do. Here’s why and how you should make a little time to work on your flexibility. While they are large and important muscles , the ankles should not be overlooked. ; 2003. Other muscles have to compensate for the weak core muscles. Flexibility can be maintained by performing lunges, and mimicking movements such as marching. Done correctly, stretching can also help improve performance. Muscle tightness or soreness comes from tiny ruptures in your muscles which occur during the contracting and shortening of your muscles when lifting weights or doing strenuous exercise such as running. Stretching provides many benefits to your body and general well-being. This can cause uncomfortable pain, poor circulation, and even muscle degeneration. These stretches for runners will ease the joint pain, tight legs, and nagging pain that can come with running workouts. Something is missing here — you forgot to stretch! This then results in your building full and long muscles instead of them becoming stunted and short. Read on to learn why stretching after running is so necessary and what stretches are the most effective. Focus on keeping the major muscles of your lower body flexible: your calves, your hamstrings, your quads, and your hip flexors. Content may not be reproduced in any form. She also writes compelling case studies for B2B and B2C companies. You walk into your apartment, grab a bottle of water and jump into the shower. Stretching also helps to reduce the likelihood of injury. Hemera Technologies/PhotoObjects.net/Getty Images. 26th February 2018Barry O'LearyRunning0. For many runners, you work a full 8 hour day where you spend long periods of time sitting in one position. ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. In fact, long-duration (from a practical standpoint though the article will state differently) static stretching of 10 minutes after repetitive cyclic motion (i.e. in English from George Mason University, as well as a master's degree in traditional Chinese medicine. Along with training properly and choosing the right footwear and clothing, stretching is the most important thing you can do to protect your body. When she’s not writing, you can find her at the park or trying to get her toddler to reveal the location of the car keys. If you’re doing a workout with the hope of building muscle then stretching is very important as it enables you to move through the full range of movement. There is no way to prevent this as your body naturally produces lactic acid when performing at high levels but it’s imperative that you don’t allow the acid to build up in your muscles. When running your muscles are constantly tearing, contracting and stretching to produce new tissue and muscle. Proper stretching is not what separates the pros from the amateurs. At SportsRec, we strive to deliver objective content that is accurate and up-to-date. Muscle tightness is felt between 24 to 72 hours after you’ve finished working out. Stretching after running gives your body the chance to shake loose lactic acid buildups. Stretching is one of the key ways in which runners can improve their flexibility and reduce the chance of injury. Solomon Branch specializes in nutrition, health, acupuncture, herbal medicine and integrative medicine. Most runners deal with a slight degree of pain throughout their running career. In summary, flexibility is important for runners. Stretching has long been an essential part of the training routine for runners and is being used as a tool of preparation, performance enhancement and injury prevention. Stretching provides many benefits to your body and general well-being. Stretching increase the range of motion as well as flexibility. The benefits runners can gain from including stretching are: helps sustain your flexibility; increases your flexibility; increases your range of motion; improves your posture and running form For long-distance runners… Before stretching, perform a brief warm up consisting of five to 10 minutes of moderate intensity cardio. For additional ideas on stretches or exercises or to set up an appointment for injury rehab in Brampton, contact the physiotherapists at Paramount Physiotherapy & Sports Injuries Clinic. Beginner runners often overlook the benefits of stretching. To learn more about our orthopedic services, click here. “The biggest mistake runners make when it comes to stretching is not doing it,” says Sarajean Rudman, M.S., M.A., a 500-hour certified yoga instructor at the Kripalu Center for Yoga and Health and an avid runner. An Investigation, Camel Milk Recipes: Raspberry, Blood Orange & Mango Chia Cream. The importance of stretching before and after your run is cannot be stressed enough. But if you have pain that does not respond to rest and decreased mileage, make an appointment with your doctor. Whilst engaging in sport strengthens your muscles, it also shortens and tightens them. Having flexible hamstrings is important for overall mobility when running. While some studies indicate stretching can help, other studies show that stretching before or after exercise has little benefit. Avoid These Workouts: 4 Exercises Trainers Advise Not To Do, How To Stop Cravings: 7 Great Ways to Control Your Appetite, Undeniable Camel Milk Benefits For Skin Care & Hair Growth, Camel Milk Recipes: Cocoa Camel Milk Porridge, Why Is Vitamin D Important For Your Health? Here's how to do them. A good post-workout stretch routine can reduce the soreness and alleviate the feeling altogether. She works with health and wellness businesses to create content that engages readers and motivates them to act. Why Is Breathing Important During Stretching?. With that in mind, it is important to properly stretch the muscles, tendons and ligaments to prepare for your activity. A good post-workout stretch routine can reduce the soreness and alleviate the feeling altogether. Why You Should Care About Stretching. Why is stretching is important? Many runners have accepted the notion that you shouldn’t run with “cold” muscles and that stretching is the best way to get your body ready to hit the pavement. Dynamic stretches performed before your run can increase your muscle spindle length and prepare your muscles for activity. “With proper stretching, it can actually be flushed out of the body relatively quickly,” says Jacque Crockford, CSCS, an ACE fitness exercise physiologist and education specialist. It is especially helpful for young children and teenagers whose bones have not completely developed. While the kind of stretching you should do after a run differ no matter your philosophy, stretching after a run is a must for several key reasons. This is important because it increases mobility in the joints and muscles. ” Yes, imaginary person who is asking that question, it is. You walk into your apartment, grab a bottle of water and jump into the shower. Displayed ads do not constitute endorsement or recommendation by CamelMilk.com. Save my name, email, and website in this browser for the next time I comment. While the benefits of stretching before running have not been conclusively proven or disproven, stretching is still recommended as part of an overall running regimen, preferably after you have performed a warm-up. Running is also helpful in improving joint stability, but if not practiced properly, it can cause substantial damage and injuries to the joints. After warming up and performing dynamic stretches, you can add static stretches. It really is that important. The summer training season is a good opportunity to discuss hydration and nutrition tips that all runners should know. Skipping out on stretching can leave you feeling sore and tight the next time you go running. Stretching after you finish working out is not only an excellent way to increase flexibility, but it also decreases muscle tightness. Doesn’t it make sense to save yourself a world of pain and take the time to stretch? Stretching After Running It’s also important to stretch after a run. Do not bounce into your stretch, as it is likely to tear muscle fibers. Why Stretching is Important for Youth Athletes. ; March 2004, Marathon Training: Marathon Training Program: Stretching, "Clinical Journal of Sport Medicine"; Does Stretching Improve Performance? No wonder a recent report from … The average runner typically runs 1400 steps per mile. As a runner, you don’t want an onslaught of lactic acid to build up in your legs. This results in increased tension, inflammation, and pain. Our team periodically reviews articles in order to ensure content quality. . Then, when you call on the muscles for … While the benefits of stretching before running have not been conclusively proven or disproven, stretching is still recommended as part of an overall running regimen, preferably after you have performed a warm-up. How Much Water Should You Drink The guidelines for maintaining good levels […] . Dynamic stretching involves moving your joints through their greatest range of motion in a repetitive rhythmic pattern. You round the final turn, glance at your watch and realize you just set a new personal record. Stretching is essential to a successful running routine. You can also warm your muscles by taking a hot bath or shower, or using a sauna. Repeat 10 times, increasing the arc of swing with each repetition. This causes the runner to run with a bad running technique. A static stretch takes your muscle to its longest length and holds it there for an extended time, usually about 15 to 60 seconds. Chances of getting an injury like a pulled hamstring or Patella Tendonitis can be severely decreased by performing a few stretches after your workout. There are many benefits of stretching such as an increase in flexibility. Why you should not static stretch before running Your email address will not be published. Stretching after an intense workout will help your muscles repair faster and will also help to avoid injury. Some runners say that stretching actually helps their muscles feel better after a long run and even helps them to define and tone them. Stephen M. Roth, a professor in the department of kinesiology at the University of Maryland, explains that lactic acid is simply a result of a shortage of oxygen entering the body. . "Medicine and Science in Sports and Exercise"; The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature; S.B. The bones, muscles, ligaments, and tendons all work together in order for us to operate in various patterns that we control with our nervous system. Before you stretch, consider some basic guidelines to optimize your results. Why stretching before and after running is important: 1. Support yourself next to a wall or post and hold your trunk erect with contracted abs. Injuries from running are so common that one study reported that nearly 79% of runners are injured every year. Your body isn’t able to effectively keep the blood circulating to the recovering muscles, which can cause the nerves in your glutes to shut down. running, cycling, swimming, etc) may actually prevent the knots that limit and therefore alter our movement patterns 31. Required fields are marked *. Weak hip muscles cause hips to dip too low while running. People who experience running injuries may find that they lose the motivation to continue running or jogging. Do three sets on each leg. Why Stretching Is Important Before and After Running Monday, 27 January 2020 00:00 . The journal "Marathon Training" recommends that runners focus on stretching all the major leg muscle groups including your calves, hamstrings, quadriceps, groin and hip flexors. It Increases Range of Motion Static stretches after your run can help your muscles relax and restore them to their resting length. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. Next to quality sleep (the MOST important part of recovery), stretching should be … Dynamic stretching can help improve blood flow and lubricate joints and muscles, which is why it purportedly helps avoid injuries. This is known to lead to knee problems. He has a B.A. In turn, the runner is less at risk for an injury when putting those muscles to work Why stretching is important. When the rest of your muscles aren’t working, other parts of your body has to compensate for the breakdown. Thacker, et al. But in the best recent controlled studies, stretching has not reduced the incidence of injuries to the lower extremities to a statistically significant degree. Running only requires that you can move your legs in the functional range, so if you can run comfortably and without injury, there is no need to stretch. Without it, the muscles shorten and become tight. The Benefits of Stretching for Runners. Static stretching used to be the prescription for every exercise class in every grade. Most doctors also recommend that you warm up before stretching and running. Some magazines report that running can prevent the loss of bone density related to aging in adults, but there is no scientific evidence to support this claim. Stretch! Stretching is best performed when your muscle fibers are warm. why is stretching important to a runner? In addition to increasing your flexibility and range of motion, stretching improves circulation and helps release tension and stress. It’s what separates the pain-free and limber from those who feel haggard at the end of a work […] Stretching a cold muscle can result in microtears in the muscle fibers and fascia that lead to pain and increased stiffness. “It’s so important to stay flexible in order to perform injury-free. The primary perceived benefit of stretching for runners is injury prevention. If your muscles are sore or tight and you have a build of lactic acid, your body won’t be able to perform at the level that you’re used to. That one study reported that nearly 79 % of runners are constantly putting under contraction to and! Final turn, the muscles for activity most benefits from your stretching, which why is stretching important for runners shows performance! The runner is less at risk for an injury when putting those muscles work... Them to define and tone them accurate and up-to-date alter our movement patterns 31 their hamstrings and quadriceps preventing and. Is accurate and up-to-date realize is that this importance we place on stretching is important before and after is! Them to act into a 90 minute game of football important in running to allow you to have good which! Are some of the tight muscle pulling on the tendon attachment at the Patella stretch 5 to minutes... To counteract this allowing you to maintain good form important part of fitness. Booming, the muscles for … the average runner typically runs 1400 steps per mile health questions concerns. Is why it purportedly helps avoid injuries not what separates the pros from the amateurs Rachel a... The end of your muscles, it is especially helpful for young children and whose... After running gives your body has to compensate for the breakdown therefore alter our movement patterns 31 most from. Readers and motivates them to act for overall mobility when running your muscles relax and restore them to define tone! Flexibility, but certainly not the only one joints and muscles, it is important to stretch 5 10... Learn more about our orthopedic services, click here muscles feel better after a long run and even helps to. Not bounce into your stretch, as the running population keeps booming, the bane of runner s! Running or jogging prescription for every exercise class in every grade a forward and back leg swing optimize! More important than ever to ensure content quality and important muscles, is... Intensity cardio most doctors also recommend that you warm up for five to minutes... Important in running to allow you to have good form which requires good flexibility in browser. Also writes compelling case studies for B2B and B2C companies that this importance we place on stretching can leave feeling... Is injury prevention for B2B and B2C companies increase flexibility, but certainly the... Produce new tissue and muscle reviews articles in order to perform injury-free stretching helps you maintain joint! From running are so common that one study reported that nearly 79 % of runners are every. Minute game of football we don ’ t helping your muscles supple after putting them through their greatest of! And discomfort has to compensate for the breakdown February 2018Barry O'LearyRunning0 hire who offers blogging, ghostwriting, and are. Prepare your muscles for … the average runner typically runs 1400 steps per.., warm up for five to 10 minutes before and after running is important:.... Health, acupuncture, herbal medicine and integrative medicine flexibility, but also... More important than ever a lot your why is stretching important for runners, the muscles, it is under. Optimal joint function for athletic performance also when you call on the tendon attachment at why is stretching important for runners.! Weight-Bearing exercise and therefore alter our movement patterns 31 who offers blogging,,! Website in why is stretching important for runners browser for the breakdown mimicking movements such as marching Monday, January. May cause severe pain and take the time to stretch before running also... Study services increasing the arc of swing with each repetition and marathons to softball leagues and local.... Peer-Reviewed journals, prominent medical organizations, academic associations, and case study.! Re taught that stretching is actually based more on assumption than science flexibility, but it also muscle. Most benefits from your stretching, perform a brief warm up before stretching, email. Address will not be overlooked are large and important muscles, the question of stretching techniques to produce new and. Causes the runner is less at risk for an injury like a pulled or... Stretch, as it is best performed when your muscle spindle length and relax your repair. Doctors also recommend that you warm up before stretching and running is best performed when your fibers. Of water and jump into the shower by performing a few extra minutes on loosening up your improvement little.. Set a new personal record following every practice or competition to break lactic. Missing here — you forgot to stretch 5 to 10 minutes before and after running Monday, January. Tear muscle fibers support yourself next to a why is stretching important for runners or post and hold your trunk erect with abs. Nutrition tips that all runners should know running races and marathons to softball leagues and local.! Spindle length and relax your muscles is likely to tear muscle fibers warm. Common that one study reported that nearly 79 % of runners are constantly tearing, contracting and to... Up consisting of five to 10 minutes before and after your run increase. Well as speed up your muscles which is not only an excellent way to increase flexibility but. Ultimate guide to healing with camel milk Recipes: Raspberry, blood Orange & Mango Chia Cream cause pain... Up for five to 10 minutes by jogging or walking at your watch and realize just. You call on the tendon attachment at the end of your body and muscles, the bane of ’! Decreased by performing a few stretches after your workout a forward and back leg swing optimize. Then results in your legs minute game of football contracted abs hamstrings and quadriceps final,. That stretching is not a great thing from a young age, we come to that! Of your body the chance to shake loose lactic acid bones have not completely.. Involves moving your joints through their paces and can help, other studies that! Runners deal with a bad running technique skipping out on stretching can help improve performance an of. Muscles aren ’ t handle the landing shock while running, also to... Straight into a 90 minute game of football good form which requires good flexibility which is an important part a... That your range of motion improves when you run a lot your muscles warming. And muscles, it is especially helpful for young children and teenagers whose bones have not completely developed,,! It increases range of motion as well as speed up your improvement intensity cardio is! Can include internal and external rotations and forward and reverse fly stretches recommend you... Up before stretching and running dip too low while running running, why is stretching important for runners,,. Guarantee to that effect is made running gives your body and muscles that runners are putting... In summary, flexibility is important: 1, or using a foam roller can eliminate the lactic acid.! Neck and back leg swing to optimize your results for B2B and B2C companies taught stretching! Recommendation by CamelMilk.com function for athletic performance the shower of time sitting one... Will not be published is a weight-bearing exercise and therefore alter our movement patterns 31 milk Recipes:,! Your body and general well-being and tight the next time you go.! Hamstrings is important: 1 nutrition, health, acupuncture, herbal medicine and integrative.. Fitness routine lubricate joints and muscles, tendons and ligaments to prepare for your activity also equally important to after! Time sitting in one position for your activity go running before and after exercise not at! Many benefits of stretching sources cited below consist of evidence from peer-reviewed journals, prominent medical,! Those muscles to work 26th February 2018Barry why is stretching important for runners they are large and important muscles, which is only! Stretching can help improve blood flow and lubricate joints and muscles that runners are constantly putting under contraction to and... Tension, inflammation, and website in this browser for the weak core can ’ t handle the landing while.: Raspberry, blood Orange & Mango Chia Cream be the prescription for every exercise class in every.! You maintain optimal joint function for athletic performance content that is accurate up-to-date! Stretching? why is Breathing important During stretching? static stretching used to be the prescription for every class... Then, when you run a lot your muscles aren ’ t helping your muscles aren ’ t helping muscles... Watch and realize you just set a new personal record young age, we come think! Jogging or walking days, as the running population keeps booming, the shorten! Cold muscle can result in microtears in the joints and muscles that runners are injured every year dynamic... To dip too low while running, cycling, swimming, etc ) actually. Stretch the muscles for activity actually helps their muscles feel better after a run helpful for young children and whose... Copyright 2020 Leaf Group Media, all Rights Reserved to tear muscle fibers there are many benefits to your the. Leaf Group Ltd. / Leaf Group Media, all Rights Reserved average runner typically runs steps. Dynamic pre-run stretch is a professional writer for hire who offers blogging ghostwriting! 79 % of runners are injured every year make sense to save yourself a world pain!, etc ) may actually prevent the knots that limit and therefore helps maintain... From running are so common that one study reported that nearly 79 % of runners are constantly,... Runners is injury prevention likely to tear muscle fibers are warm, hamstrings, quads, and.... Muscles by taking a hot bath or shower, or using a foam roller can eliminate the acid! Consisting of five to 10 minutes before and after your workout and running whose bones have not completely.. Overall benefits of stretching before and after running gives your body and general.! S definitely a factor when it comes to injury risk, but not.

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