Stretching is often something we feel we should be doing as runners, but some of us don’t always get around to doing it. There is a belief that it will help prevent injury or improve our running somehow, so let’s dive into what the current research shows.

Static Stretching – benefits and limitations

Static stretching involves holding a stretch for a longer period with a few repetitions.
There is currently no research evidence to support the belief that static muscle stretching improves running performance or reduces injury risk.

It also does not appear to reduce the intensity or duration of muscle soreness after a workout or run.

Positive aspects of static stretching

On a positive note, static stretching can improve joint flexibility and length of a muscle, relax tissue, be helpful psychologically, and help you feel more mobile. It is also important to point out that it doesn’t appear to have any detrimental effect on running performance, so if you love a good stretch, keep it up!

Dynamic Stretching – a movement-based approach

Dynamic stretching is movement based, and the position is not held. It usually works a joint through its full range of motion and can be used as part of an active warm-up.

A few examples would be walking lunges, lateral lunges, leg swings, or running drills (e.g., butt kicks, A skips, high knees).

Benefits of a progressive warm up

Research currently says that a progressive warm up prior to races or harder sessions is recommended to improve performance. Performance gains are achieved by increasing body temperature, metabolic changes, and neural and psychological effects. However, it is still unclear if there is a benefit of reducing injury risk.

What does an ideal warm up look like?

So, what does a good pre-session or race warm up look like?

  • 5-10 minutes of jogging
  • 6-8 dynamic drills
  • Finish with strides at goal pace (e.g., 3-4 reps × 100m).

Final thoughts on stretching and warm ups

In summary, stretch if you like it and it feels good, but don’t feel bad if you’re not doing it. If you haven’t already, try adding in a good dynamic warm up before a race or harder session and see if you feel your performance lift.

If you’re struggling with recurring injuries or want expert guidance on improving your running mechanics, our physios specialise in running injuries.

References

Alexander JLN, Barton CJ, Willy RW. Infographic running myth: static stretching reduces injury risk in runners, British Journal of Sports Medicine 2020;54:1058-1059.

  • Written by Ni’ia Jones

    Ni’ia is a physiotherapist and Pilates instructor who graduated from Otago University in New Zealand in 2007. With a wealth of experience gained from working in clinics across New Zealand, the UK, and Australia, Ni’ia specialises in treating a variety of conditions such as lower limb injuries, back pain, and pre/postnatal clients. Ni’ia strongly believes in a collaborative approach to rehabilitation, placing great value on clear education, guidance, and the power of humour to help clients perform at their best.