The leaves have changed, and the air is a little crisper in the mornings, but that does not mean running season is over. For many, fall and winter races are a way to keep their running alive on those chilly days during the winter. So, let’s talk about how to keep yourself healthy and well during the long fall and winter training to reach those running goals.
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 I 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.
When should I stretch?
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.
What is dynamic stretching?
Dynamic stretching is about controlling gentle movements to the end of the range without holding. This type of stretching is focused on increasing muscle flexibility, enhancing blood flow, and improved muscle preparation. A few simple examples of dynamic stretching includes walking lunges, leg swings, and high knees.
For a more detailed program and information about dynamic stretches check out this blog:
Dynamic stretching is commonly referred to as the warmup prior to running. These are the stretches that should be completed to wake 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.
What is static stretching?
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.
For a more detailed program and amazing information on static stretches check out this blog:
Static stretching involves telling a muscle that we are done working and it’s time for them to relax. So naturally static stretching should be reserved only for after running or workouts. Doing static stretching prior to a run will hinder muscle performance and may increase injury risk as the muscle will essentially shut off and then we are going to place a high demand of activity on it.
So, the answer of when to stretch comes down to both prior to and following a run. Dynamic stretching prior to running to help the body be awake and ready followed by static stretching after the run to relax tissue and promote healing.
The Final Stretch
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 appropriate times into your routine to optimize muscle activation, running mechanics, and physiological healing. A well-rounded running program includes dynamic stretching of major muscles, followed by running, and finishing with a static stretching program that again targets the major muscles of the lower body.
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!
