Enhance recovery & prevent Injuries with static stretching for runners
The running community focuses heavily on what goes into training that optimizes their performance and will get them running their personal best. Essentials to a good training program will include focused speed work, endurance training, and strength training for the lower body and core. An essential that often is overlooked is a good stretching program to complement all the miles that are logged in the training.
What is static stretching?
Static stretching involves sustaining a stretch in a particular position for an extended period of time. The goal of static stretching is to improve muscular flexibility, reduced tension in muscle system, and enhance recovery at a more rapid rate. Running involves repetition in big muscle group activation and static stretching plays an important role in helping those overworked muscles stretch and relax following activity.
4 benefits of static stretching:
We all know that stretching is not the most exciting or enjoyable activity however, a great stretching routine will aide in running performance. What should you expect to gain from incorporating static stretching into your normal running routine?
- Improved Flexibility— Over time a consistent static stretching program will increase muscle and tendon length which will improve overall flexibility.
- Enhance Muscle Recovery — Holding stretches following running will improve circulation to muscles, which aids in removal of metabolic waste that is a product of intense exercise. This, along with stretching returning muscle to their correct resting position, reduces muscle discomfort and injury.
- Injury Prevention — Stretching brings balance to muscle groups and allows muscles to work better together and allows for proper form. Static stretching will also keep joint mobility higher which is essential for joint mechanics in running.
- Optimize Performance— Muscles that are at their prime length not only limits injury but also optimizes performance in running. Our muscles have an optimal amount of tension that they will work at their best. Consistent stretching will allow muscles to be set to their best length which will in turn result in greater performance in your running.
What static stretches are best for runners?
There are so many muscles and a variety of stretches to perform that it may be easy to get lost in finding the best ones. The focus needs to be on the key muscle groups that take the most strain in running. These muscle groups are primarily:
- hamstrings
- quadriceps
- calves
- hip flexors
This video includes examples of static stretching to include in your cool-down routine as part of your running program. Make sure you include time to stretch after your run!
How do I get the most out of static stretching?
- Timing is Everything — Static stretching is performed to reduce muscle tension and relax muscles AFTER exercise. Never stretch cold muscles. Save your static stretching for after you run. Only dynamic stretching should be performed before a workout.
- Don’t Bounce — Hold stretches gently and steadily. Bouncing into a stretch can lead to muscle strain and injury.
- Breathe — Focus on easy and deep breathing to get the most out of your stretching.
- Avoid Overstretching — Static stretches should feel gentle and not painful. If it hurts, back off the stretch a little bit.
- Hold It Longer — The key to static stretching is sustain the stretch for long enough to get the benefit. Hold each stretch for at 45 seconds to one minute.
Final thoughts on cooling down after a run
Making static stretching an essential part of your routine will not only assist in injury prevention, but improve your running performance. Static stretching as part of your post-run routine will keep muscles limber and maintain balance in your body.
While static stretching is key to post-run recovery and flexibility, a complete running routine also requires proper preparation. Dynamic stretching before your run helps prime your muscles, enhance mobility, and reduce the risk of injury, setting the stage for better performance. Discover how dynamic stretching can take your warm-up routine to the next level in our article on Dynamic Stretching for Runners.
PT for Runners
Whether you’re a seasoned runner or just starting out, incorporating the right stretching techniques is key to reaching your goals and staying injury-free. At Therapeutic Associates PT, we specialize in helping runners of all levels optimize their performance, recover from injuries, and prevent setbacks.
Our expert physical therapists can create personalized stretching routines, assess your running mechanics, and address any pain or discomfort holding you back. Don’t let avoidable injuries slow you down — schedule a visit today and keep running at your best!
