Stretching is a cornerstone of many runners’ routines, but not all stretches are created equal. The type of stretching you do—and when you do it—can significantly impact your performance and recovery. Here, we’ll break down the differences between static and dynamic stretching, when to use them, and why science suggests runners should rethink traditional pre-run stretches.
Static Stretching: What Is It?
Static stretching involves holding a stretch in one position for a prolonged period, typically 15-60 seconds. Common examples include touching your toes, seated hamstring stretches, or quad pulls. While these stretches are great for improving flexibility and relieving muscle tightness, they’re not the best choice before hitting the pavement.
Why Static Stretching Before Running Is Not Ideal
Scientific research has shown that static stretching before exercise can temporarily reduce muscle strength and power. This phenomenon, called “stretch-induced strength loss,” occurs because prolonged holds can reduce the tension in your muscles, which is essential for explosive movements like running.
Additionally, static stretching doesn’t adequately prepare your muscles for the dynamic demands of running. Instead of warming up, it can leave your muscles feeling relaxed and less ready for the repetitive contractions required during your run. This is why dynamic stretching is the preferred approach.
Dynamic Stretching: The Pre-Run Power-Up
Dynamic stretching involves controlled, active movements that take your joints and muscles through their full range of motion. Examples include:
- Toy soldiers: A controlled march with straight legs, reaching opposite hand to foot.
- Walking knee to chest: Pulling your knee toward your chest as you walk forward.
- Alternating lateral lunge walk: Side-to-side lunges while moving forward.
- Squat to stand: Transitioning from a deep squat to a standing position.
Dynamic stretches mimic the motions of running, helping to increase your heart rate, improve blood flow to your muscles, and enhance neuromuscular coordination. This type of stretching acts as a warm-up, priming your body for optimal performance.
Static Stretching Post-Run: Beneficial But Optional
After your run, static stretching can help improve flexibility and may relieve muscle tension, especially if you feel tightness in specific areas. Stretching your hamstrings, calves, quads, and hip flexors post-run can feel therapeutic and assist with overall mobility. However, it’s important to note that static stretching is not essential for recovery.
What matters more for recovery is engaging in active recovery strategies like light movement, proper nutrition, hydration, and adequate sleep. If static stretching feels good for you post-run, it’s a fine addition to your routine, but don’t feel pressured to include it if you’d rather spend your time foam rolling or simply relaxing.
Key Takeaways for Runners
- Skip static stretches before running: They can reduce muscle power and don’t adequately prepare you for the demands of running.
- Prioritize dynamic stretches pre-run: Incorporate movements that activate key muscle groups and mimic running motions.
- Static stretching post-run is optional: While it can improve flexibility and relieve muscle tension, it’s not a must for recovery.
Stretching can play a role in your training, but it’s essential to use the right type at the right time. By focusing on dynamic stretching before your runs and incorporating static stretching as needed post-run, you’ll set yourself up for improved performance and recovery—without wasting time on outdated practices.
Below is a free download with dynamic stretches you can try prior to your run today! Happy Running <3
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