Whether you’re ramping up for a spring race, hitting peak summer mileage, or maintaining fitness through the off-season, one thing stays constant: how you stretch matters as much as how you train. A good stretching routine is the piece most runners skip — and the one most likely to keep you healthy and running strong all year long.
Ask any runner what is essential to running and you are guaranteed to hear all about slowing down training runs, the perfect nutrition, and of course the best stretching routine.
When it comes to stretching there are dozens of theories and ideas around stretching principles and ideal programs. So, what information out there is true? When is the best time to stretch? How long should you hold stretches for? What kind of stretching is best? Read on to get the answers to these questions and tips to optimize your running stretch routine.
Why is stretching important for runners?
As a sport, running happens in one plane of motion primarily moving forward repeatedly for thousands of steps. This repetitive activity will lead to tension and tightness to occur in predictable muscles. Stretching is especially important for runners for several reasons including:
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Injury Prevention: Consistent and regular stretching helps maintain optimal muscle length and improves flexibility which will in turn limit injury risk.
When our muscles are given the best chance to work, and our flexibility is good our bodies are better able to absorb forces with high impact and repetitive activity such as running. Reduced forces result in significant lessening of injuries to the soft tissue.
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Performance Improvement: It’s true! You do have to do more than just run to improve your performance.
Flexibility in the muscles allows for enhanced running form and efficiency which will result in increased running performance and mechanics. - Muscle Recovery: Stretching commonly tightened and overused muscle groups is going to allow the muscle to relieve tension and stress placed on them. This will alleviate post-running soreness and stiffness leading to more rapid recovery for the next run.
Should I stretch before or after running?
Some will tell you that stretching prior to running is essential while others argue post-run stretching is the answer. So, which is it? The answer is … IT DEPENDS.
Stretching is important both before and after running, but the difference is on the type of stretching you are doing.
There are two primary types of stretching that should be incorporated into our routines and they are dynamic stretching and static stretching. Let’s look at how these are different and when you should incorporate them.
Dynamic stretching before your run: wake up your muscles
Dynamic stretching involves controlled, gentle movements to the end of your range of motion without holding. This type of stretching is focused on increasing muscle flexibility, enhancing blood flow, and improving muscle preparation. A few simple examples include walking lunges, leg swings, and high knees.
Dynamic stretching is your pre-run warm-up. These are the movements that wake your muscles up and have them primed and ready to run. Dynamic stretching also plays a crucial role in generalized mobility, which reduces injury risk and enhances running mechanics.
For a full dynamic stretching program, see: Dynamic Stretching for Runners: Optimize Performance and Prevent Injuries.
Static stretching after your run: help your muscles recover
Static stretching involves holding a stretch for a period of time without movement. This time varies, but should be a minimum of 30-60 seconds per muscle. The purpose of static stretching is to improve flexibility and reduce tension on the muscles to allow for improved recovery. Some examples included below are hamstring stretching, quad stretching, and calf stretching.
Static stretching is your post-run cool-down. It tells your muscles that the work is done and it’s time to relax. Static stretching should be reserved for after running or workouts only — doing it before a run will hinder muscle performance and may increase injury risk, as the muscle will essentially “switch off” right before you place high demands on it.
For a full static stretching program, see: Static Stretching for Runners: Enhance Recovery and Prevent Injuries.
The complete runner’s stretching formula: before, during, and after
Dynamic stretching before your run to prepare your body. Running. Static stretching after your run to promote recovery and healing.
In summary, there is a lot of information out there about stretching and it can be challenging to decipher the myths from the facts. The important thing is to include both dynamic and static stretching at the appropriate times in your routine to optimize muscle activation, running mechanics, and physiological healing. A well-rounded running program includes dynamic stretching of major muscles, followed by your run, and finishing with a static stretching program targeting the major muscles of the lower body
Questions about your running routine?
Whether you’re training for your first 5K or your tenth marathon, a physical therapist can help you build a stretching and training program that keeps you healthy all season. You don’t need a doctor’s referral to see a PT in most states.
