Should Runners Stretch? It’s Complicated
Static stretching before a run can lead to injury. So when should a runner stretch?
When I first started running in the ’90s, stretching before and after a run was heavily encouraged by running experts. We were led to believe that neglecting to stretch before your run meant slower performance time. And stretching after a run saved you from injuries. But research in recent years has turned this advice on its head.
When should runners be stretching is as important a question as what type of stretching we should be doing.
Should you stretch before a run?
It depends on the type of stretching. But you do not need to be doing static stretches before a run. Static stretching is when you hold a single position for around 45 seconds at a time.
Research in recent years has shown that the advice to stretch before a run was all wrong.
- A study from 2013 showed that it can impede performance rather than enhance it.
- Another study conducted by the American Academy of Orthopedic Surgeons found that stretching before a run does not prevent injuries.
- And this recent study even showed that static stretching can impair a muscle’s performance for up to 24 hours.
Warm-up with dynamic stretches
Should runners stretch before their runs at all? Yes, dynamic stretching can warm up your body and get your muscles firing in preparation for your run.
Dynamic stretches include movement, such as lunges, leg swings, or torso twists. Unlike static stretching, you don’t hold these for any amount of time.
And research has shown that dynamic stretching is beneficial before sports such as running. Static stretching before exercise is better left to sports that require flexibility, such as dancing and gymnastics.
Should runners do static stretching at all?
This is where it gets complicated. Some experts insist that static stretches after a run are critical to muscle recovery. However, research has shown stretching doesn’t have any benefit to help reduce muscle soreness.
Static stretching feels good and it helps with relaxation and feelings of wellbeing, which are important for recovery. Although the scientific evidence is not conclusive, many experts still recommend stretching after runs.
But if stretching isn’t your thing, you probably aren’t doing any damage to yourself by skipping it. It’s more important after a run to have a brief cool-down, which could include 5 to 10 minutes of walking.
Do these things to prevent running injuries
The following activities are more beneficial than stretching at preventing running injuries.
- Wear the right shoe for your build and stride.
- Incorporate cross-training into your routine.
- Include strength training in your schedule.
- Add recovery days into your training week.
Dynamic stretches before your run and static stretching after seem to be the best formula for runners. If you enjoy stretching and it makes you feel good, then do it. The problem with expert advice is that everyone’s body is different and what works for one runner may not work for another.
It’s okay to experiment with what feels best for you. If you’re injury-free and you’d like to ditch static stretching altogether, go for it. There are plenty of other ways that seem to be more effective at preventing injuries than holding your stretches.
But if you enjoy the feeling of a good, long stretch, keep on stretching. Just stick to static stretches after your runs, not before.
And if you found this useful, you may want to check out my article on how yoga can benefit runners.
