Do Runners Need to stretch?

Runners require enough flexibility to run with an efficient stride, but there have been several research studies recently that have shown it may not be as beneficial as many think for injury prevention and improved performance.  A recent review published in 2020 suggests that there was no difference to overall injury rate related to including flexibility in run training, except in extreme cases where mobility was impeding the normal running form.  The conclusion from the study above is that stability and strength training are most likely to improve running economy, and the most frequent cause of injuries is overload by too great an increase in training duration or intensity.

It has also been found that static stretching before exercise reduces the ability of muscles to provide peak force and may even reduce running performance.

There is a difference between static and dynamic stretching and working on flexibility and mobility.

Static stretching vs Dynamic stretching: Static stretching is holding a stretch position for 30s or more, whereas Dynamic stretching involves moving joints through a full range of motion e.g leg swings and walking lunges.

Flexibility vs Mobility: Flexibility is the fullest extent of motion in a joint e.g  sit and reach for your toes, whereas mobility is how well joints can move through their full range of motion.  For running you need to have enough mobility for a full running stride including upper body rotation to counter lower body movement.

So is stretching of any use to runners?  There may still be some benefits depending on how stretching is carried out.  The most important of these would be if it makes you feel good, keep doing it!  Other benefits are:

1. It could help identify a possible injury developing if you find a certain area is tight that isn’t usually.
2. Dynamic mobility movements before running will help to warm the body up and get it ready to move.  Particularly if you have been sitting down all day.
3. A slow, yoga type routine after training when combined with long, deep, slow breaths will help to return the body from the high stress and cortisol training state to a repair recovery state.
4. Slow and controlled movement like yoga stretches can improve body awareness, balance and stability.
5. During injury rehab.  After suffering a serious injury like a sprained ankle, the joint will remain stiff unless time is spent returning it to normal mobility.  This can take several months.

So before an intense run session, focus on a three-stage dynamic warm-up to loosen up:

Start with an easy jog to raise your body temperature.  Then progress to some dynamic stretching drills that move your muscles through (and a bit beyond) the full range of motion they’ll encounter during the workout. For runners, that might mean high knees, leg cycles, walking lunges, and side skips.

Finish with some short bursts that approach the full intensity of the coming workout, like relaxed 15-second sprints.  If just going out for a low intensity run and you don’t feel stiff, then start off slowly and ease into it.

After exercise work on any areas that feel tight, return your body to a recovery state through slow movements and breaths, and gently move your body around to prevent stiffness.  Try my post run yoga routine: https://fb.watch/5t0E-Tqy62/

If you have really overdone it through length, speed or hills, and are having trouble moving, a good deep squat and lying on your back with your legs up a wall may help.