It is widely believed that stretching improves running performance and lowers the risk of injuries. But, a group of researchers say that belief is a myth. Instead, they say an active warm-up can help with running performance and progressive training can reduce injury risk.
人们普遍认为拉伸可以提高跑步成绩，降低受伤风险。但是，一组研究人员说，信仰是一个谜。相反，他们说积极的热身有助于提高跑步成绩，渐进式训练可以降低受伤风险。
The researchers are the creators of an infographic series for the British Journal of Sports Medicine. The series is designed to separate truth and myths about running.
研究人员是《英国运动医学杂志》信息图表系列的创造者。这一系列的设计是为了分离关于跑步的真相和谜。
The research team says there is evidence that stretching could help keep joints moving well. But they say it does not help, or harm, performance.
研究小组说，有证据表明伸展运动可以帮助关节保持良好的运动。但他们说这对表演没有帮助，也没有伤害。
James Alexander with La Trobe University in Melbourne, Australia, is the lead writer of the series. He and his research team are physiotherapists and runners themselves.
澳大利亚墨尔本拉特罗贝大学的詹姆斯·亚历山大是该系列的主要作者。他和他的研究团队有物理治疗师和跑步者。
In an email to Reuters Health, Alexander wrote that runners have some beliefs around running injury risks, injury prevention and performance that oppose current research.
亚历山大在给路透社健康部的一封电子邮件中写道，跑步者对跑步伤害风险、伤害预防和表现有一些信念，这些信念与当前的研究相抵触。
He added that such beliefs cause runners to continue using ineffective methods in their running training.
他补充说，这种信念导致跑步者在跑步训练中继续使用无效的方法。
The team of physiotherapists work with runners of differing abilities and strengths. They discuss myths and facts about running with their patients. They created the series of five "Running Myth" infographics to inform other runners.
物理治疗师团队与不同能力和力量的跑步者合作。他们讨论与病人一起跑步的谜和事实。他们创造了五个“跑步迷思”的信息图表来告知其他跑步者。
The latest deals with static muscle stretching -- lengthening a muscle to the point of tension for 30 seconds.
最新的研究涉及静态肌肉拉伸——将肌肉拉长到张力点30秒。
Many runners falsely believe this can reduce injuries. Runners also sometimes use static stretching to reduce muscle soreness after difficult runs, but research does not support this idea either.
许多跑步者错误地认为这可以减少伤害。跑步者有时也会使用静态拉伸来减少艰难跑步后的肌肉酸痛，但研究也不支持这一观点。
However, after a run, stretching can improve joint movement and help runners relax, the researchers note.
然而，研究人员指出，跑步后，拉伸可以改善关节运动，帮助跑步者放松。
Since running puts stress on the joints and soft tissues, runners have a high risk of suffering joint pain, shin splints, and other problems.
由于跑步会给关节和软组织带来压力，跑步者很有可能遭受关节疼痛、胫骨夹板和其他问题。
These often happen when runners too quickly increase how often, how hard, or how long they run.
当跑步者过快地增加他们跑步的频率、强度或时间时，经常会发生这种情况。
The infographic suggests that runners build their performance through progressive training. It should start with an active warm-up that involves 5-10 minutes of walking or jogging.
信息图表显示，跑步者通过渐进式训练来提高自己的成绩。它应该从一个积极的热身开始，包括5-10分钟的步行或慢跑。
They could include 6-8 dynamic stretches. That kind of stretching moves the joints fully. Runners can do this especially in the lower parts of the body, such as doing walking lunges and leg swings.
它们可以包括6-8个动态拉伸。这种拉伸能使关节完全活动。跑步者可以这样做，特别是在身体的下部，如做步行弓箭步和腿部摆动。
In addition, the researchers suggest ending the warm-up with three short, quick runs at the goal running speed, such as three fast 100-meter runs.
此外，研究人员建议在热身结束时，以目标跑速进行三次短跑、快跑，比如三次100米跑。
The infographic creators say that warm-ups improve running performance but are not proven to reduce injuries. Progressive training and the improved running performance itself will do that, they say.
信息图表的创造者说热身可以提高跑步成绩，但并不能证明能减少受伤。他们说，渐进式训练和提高跑步成绩本身就能做到这一点。
Richard Blagrove is a lecturer and researcher at Loughborough University in the United Kingdom. He was not involved in the infographics.
理查德·布拉格罗夫是英国拉夫堡大学的讲师和研究员。他没有参与信息图表。
He said many runners stretch because joints and muscles start to feel stiff after doing many repetitive movements.
他说，许多跑步者伸展身体是因为做了许多重复运动后，关节和肌肉开始感到僵硬。
Static stretches reduce the stiff sensations in the short-term because they extend the nerves in the overworked tissues.
静态拉伸会在短期内减少僵硬的感觉，因为它们会延长过度工作组织中的神经。
If runners want to do a small amount of static stretching and find that it helps them, it probably will not have a bad effect on performance or increase injury risk, he told Reuters Health by email.
他在电子邮件中告诉路透社健康频道说，如果跑步者想做少量的静态拉伸，并且发现它对他们有帮助，那么它可能不会对表现产生不良影响，也不会增加受伤风险。
But instead of doing mainly static stretching, it would be better for runners to do strength training exercises and "progress their running at a sensible rate to avoid injury."
但与其主要做静态拉伸，不如让跑步者进行力量训练，并“以合理的速度进行跑步，避免受伤”
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