Should you stretch before running
6 Aug 2013

Should you stretch before running?

2 mins to read
Do you stretch before going for a run? Andrew Cate investigates the latest research on the benefits of stretching before running.


Isn't it important to stretch before running?

Running is a high impact activity that places more stress on your muscles and joints compared to walking which makes it reasonable to assume that stretching before running may be helpful to prevent injury.

There are also other potential benefits including improved running performance and reduced muscles soreness after training. However, this is a much debated topic, because what may seem like a logical practice is not necessarily supported by research.

The research

A study presented to the 2011 Annual Meeting of the American Academy of Orthopaedic Surgeons was designed to examine the impact of stretching before running on injury rate.

The study divided 2,729 runners (who ran at least 16 kilometres per week) into a stretch before running group and a no stretch group. The stretching group was instructed to perform a 3 to 5 minutes stretching routine immediately before running, targeting muscles in the front and back of the thighs (quadriceps and hamstrings), and the calf (gastrocnemius and soleus). The researchers found no significant difference in injury rates between the runners who stretched beforehand and runners who didn't.

However, the researchers did identify the most significant risk factors for injury, which were:

  • A history of chronic injury or injury in the past four months
  • A higher body mass index (BMI)
  • Switching pre-run stretching routines

It is important to note that this research was presented to a medical conference, but is yet to be published in a peer reviewed journal. While the information in this study is practical and helpful, more research is needed to help further our understanding on stretching and injury risk.

What this means for your running routine

While stretching may not be quite as important as first thought for your pre-run routine, there are some important strategies you need to consider to prevent injury.
  • You still need to warm up - Because running is an intense form of exercise, it is still important to warm up. Go for a fast walk or slow jog for a few minutes before your run, as this targets the specific muscles used during your workout. By easing your body from a resting state into physical activity, your body will be better prepared for the rigours of running
  • If you currently stretch before running, don't stop - While stretching before running neither prevented nor caused injury, runners who normally stretched before running but who stopped for the purposes of the study mentioned above were far more likely to be injured. In other words, stick with what has already been working for you
  • Be cautious if you are recovering from injury - Runners who had a long-term injury or who had been injured in the previous four months were more likely to be injured again. If you fit into this category, it may be wise to make some adjustments to your running routine. For example, ease back on your running (both speed and duration), and introduce some lighter activities (such as cycling or swimming) that help to maintain or boost your fitness, yet ease the load on your muscles and joints
  • Be cautious if you are overweight - Runners with a higher BMI were more likely to get injured during running. If excess weight is an issue for you, why not intersperse your running with brisk or hill walking to reduce the impact on your body. You can also try cross training, where you alternate running with activities such as paddling or boxing training which still burn fat, yet reduced the training load on your lower body. Also, when you do run, seek out grass or sand, which provides more cushioning compared to hard surfaces such as concrete or bitumen
  • Stretch before running if you perform intervals - It you intend to perform sprint intervals during your running workout, it may still be advantageous to stretch beforehand (but after your warm up). Sprinting at near or maximal effort requires different preparation compared to a normal run
  • Stretch after your run - Stretching still offers a wide range of benefits, and helps you to cool down after a run. It counteracts the muscles shortening contractions of your workout, and reduces muscle tension


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