The role of stretching in preventing running injuries

What is stretching? And why do we do it?

Stretching involves lengthening muscles to improve flexibility and loosen up tight areas. There are two main types: dynamic and static stretching.

1. Dynamic stretching: This involves movement while stretching the muscles. A good example is leg swings, where you move one leg forward and backward in a controlled motion to loosen up your hip muscles. Dynamic stretches are ideal for warm-ups, as they increase blood flow and prepare your muscles for action.
2. Static stretching: This involves holding a stretch for a certain period without movement. A classic example is the calf stretch, where you step one foot forward while pushing the other foot back with the heel firmly on the ground. This type of stretching is best done as a separate session, possibly combined with core exercises. Avoid static stretching before or after running, as it may worsen the natural muscle damage caused by exercise.

Does stretching really prevent injuries?

This question has been debated for years. Various studies have examined the link between stretching and injury prevention. The results? Surprisingly, there is no conclusive evidence that stretching effectively prevents sports injuries, including running-related injuries¹. Other experts confirm this². Other factors play a more significant role, such as strength, a well-balanced training plan, and sufficient rest³. In particular, overloading without adequate recovery is a major contributor to injuries.

Does stretching improve your running performance?

WYou might be thinking: “If stretching doesn’t help prevent injuries, does it at least enhance performance?” The answer isn’t straightforward. Dynamic stretches can improve blood flow and activate muscles, which is particularly beneficial for sprinters who rely on explosiveness. However, for endurance runners, the effect is minimal.

Static stretching before a workout can even have negative effects. Research shows that it can temporarily reduce your strength and performance . Prolonged stretching slows down muscle responsiveness, which is far from ideal for running.

Is it actually useful?

Stretching isn’t a magic fix. But it can still be useful. Dynamic stretching is a great addition to your warm-up, especially if you're preparing for a short and intense session. After running, it’s best to avoid both dynamic and static stretching. However, static stretching can be incorporated as a separate session, for example, as part of a core workout. This helps strengthen your muscles, ultimately benefiting your running performance.

How and when should you stretch?

• Before running: Opt for dynamic stretches such as high knees, heel kicks, and leg swings. These help warm up your muscles without overstretching them. Here are some dynamic stretches you can try:

• After running: Cool down by walking at a relaxed pace to gradually lower your heart rate.
• As a separate session: Try static stretches like the calf stretch or hamstring stretch as part of a core workout. Hold each stretch for 30 seconds for optimal effect. Here are some static stretches you can try:

Look at the bigger picture

No, stretching isn’t essential for injury prevention. However, it can be a great addition to your warm-up. If you truly want to avoid injuries, focus on multiple factors: check your running technique and shoes, allow yourself enough rest, and incorporate some strength exercises into your training plan. <LINK> That’s the best way to keep your body healthy.

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¹ Weldon & Hill, 2003

² Molloy & Molley, 2023

³ Stenerson et al. 2023

⁴ Shrier, 2003

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