The latest evidence on the importance of stretching for runners has evolved over the years. Here’s a summary of what the current research suggests about stretching:

1. Dynamic Warm-up: Static stretching, so holding a stretch, before a run is no longer recommended as it may reduce muscle power and performance. Instead, dynamic warm-up exercises like leg swings, high knees, and butt kicks have gained favour. These activities increase blood flow, warm up muscles, and prepare them for running.
2. Prevention of Injury: Stretching alone is not a guaranteed way to prevent injuries in runners. In fact, there’s limited evidence to support that static stretching before running reduces injury risk significantly. However, dynamic stretching and strength exercises can help in injury prevention by improving muscle flexibility and strength.
3. Post-Run Stretching: Post-run stretching is still considered beneficial. After a workout, when muscles are warm, static stretching can help improve flexibility and reduce muscle tightness. It can also contribute to better recovery.
4. Individual Variability: The effectiveness and necessity of stretching can vary among individuals. Some runners benefit greatly from regular stretching, while others may not see as much improvement. It often depends on an individual’s specific needs and body mechanics.
5. Balanced Approach: A balanced approach is key. Runners should combine stretching with other aspects of training, such as strength training, mobility exercises, stability work and proper running form. These factors have been shown to be more effective in preventing injuries and improving performance.
6. Listening to Your Body: Runners should pay attention to their bodies. If stretching feels good and helps with recovery, it can be a valuable part of the routine. However, if it causes discomfort or doesn’t seem to provide benefits, it’s not essential!

Here’s our top 5 static stretches that we recommend for after a run.

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If you’d prefer a download to refer to, you can download the stretches here.

For personalised advice based on your specific needs and goals, do get in touch. We can help with specific injury treatment and advice, strengthening and mobility programs, injury prevention and ways to help you in the run up to the Eastleigh 10K.