What is right – Stretching before or after running? There are about as many myths about stretching as there are stretching exercises. But how does it actually work? In this article I would like to explain to you what you should consider when stretching before or after running.
In this post you will find out:
Stretching before or after running – The most important types of stretching
If you want to stretch before or after running, there are two classic options:
- Static stretchingin which a stretched position is held at the pain threshold for 30-90 seconds.
- Dynamic stretching, in which the dynamic range of movement slowly increases, but the pain threshold is not provoked at all. This stretch is not maintained.
At the static stretching we get an increase in passive mobility. In the short term, static stretching provokes a reduced supply of the stretched muscle. The long-term stretching can lead to microtrauma and thus promote muscle soreness and injuries. Although static stretching can increase the passive range of motion, it does not generally have any major benefits for running. However, if you struggle with real mobility restrictions, this type of stretching can help in conjunction with strength training. Static stretching can also relieve pain in the short term, but the therapeutic effect on injuries is minimal.
The dynamic stretching increases blood flow and stretchability of the muscle. It can increase the range of motion in the short term. The effect of long-term increase in mobility is smaller here. However, there are no injuries or inadequate supply of the stretched muscles.
Depending on the goal and time, both types of stretching have their uses. With static stretching you can actually improve passive movement limitations in the long term. However, static stretching hardly helps you during activity. Dynamic stretching can improve blood flow to your muscles and its ability to stretch in the short term.
Do you need to stretch?
The good news for anyone who doesn’t like stretching: neither stretching after running nor before is a must.
In fact, stretching is said to have a lot of positive properties that it simply cannot fulfill, for example:
- Injury prevention
- Regeneration and muscle soreness
Neither could be proven in meta-analyses, or almost not at all. Muscle soreness could be reduced by 1-4 points on a scale of 100 through stretching become. But stretching before or after running has not been proven to reduce the risk of injury.
If you want to improve your active range of motion, be sure to consider strength training. Especially for people who are already mobile, it is important to be able to stabilize the joints in the final positions – and this works best through strengthening. In fact, with strength training you can become and stay just as flexible as with stretching – and at the same time use it better and actively.
What stretching can do:
- Represent a beneficial addition
- Help you gain confidence in greater ranges of movement
- Increase passive range of motion
So if you want to effectively do something for more mobility, performance and fewer sports injuries when running, then strength training comes first.
What most runners hope to get from stretching, they get primarily through strength training, sensible training planning, sleep and a good supply of all micro- and macronutrients.
Does this mean you should never stretch again?
No, not that either.
Every movement is good and helpful.
If you want to choose between no exercise at all and stretching, choose stretching.
But if you have to choose between mobility & strength, go with the strength part.
If you want to do some extra stretching before or after running because it just feels good, then stick with it. In most cases you won’t harm yourself.
Stretching before or after running? The right time
Should you stretch before or after running? When it comes to the right time to stretch, trainers and coaches often argue. There is a simple and evidence-based guideline for this.
Stretching before running
The Stretching before running optimally occurs dynamically.
For example, if you’ve been sitting all day and your muscles are cramped and tense and you need to loosen up, start with a few dynamic stretches. You can also use this as a dynamic warm-up program and prepare your joints, tendons and ligaments for the upcoming stress.
However, if you hold the stretch statically before an intense run, you reduce your muscle and explosive strength as well as your speed. The longer you hold the stretch, the stronger this negative effect becomes. Especially before interval training or strength training, losing weight would not be beneficial at all.
If you want to do static stretching before an easy run, that’s fine.
Stretching after running
The Stretching after running and at any time other than before running may also be static. This way you can specifically increase passive mobility if necessary. If you want to do static stretching, be sure to prepare your muscles thoroughly and work your way slowly. Avoid static stretching if you currently have severe muscle soreness or injury to the muscle.
Stretching exercises for runners
Below you will find a few suitable exercises for stretching before or after running. Basically, you can also make any static stretching exercise dynamic by not holding it but keeping moving. But there are a few additional dynamic stretches you can try.
Stretching before running – the best exercises
Before running The muscles can be wonderfully prepared with the following exercises:
- Squats in a wide stance with increasing range of motion
- Lunges with increasing range of motion (sideways and forwards)
- Ankle circles with one foot on the floor
- One-sided hip circles with one leg bent at 90° in the air
- Dynamic stretching of the thoracic spine (e.g. with a foam roller, filled water bottle or the back of a chair)
If you are interested in a short dynamic stretching sequence before running, please come and see me Instagram over.
href=”https://www.instagram.com/p/CPXdWmhj7HS/?utm_source=ig_embed&utm_campaign=loading” style=” color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;” target=”_blank” rel=”noopener”>A post shared by Paula|Home Workouts|Selfcare (@laufvernarrt)
Stretching after running – the best exercises
For a mobility session after running or independently, it’s all about the personal feeling. Since we all have different running styles and a slightly different economy, everyone has their own personal strained muscles. However, common construction sites for runners are:
- The hip flexors, stretchable through held lunges or bridges.
- The back of the thighs, stretchable through the downward facing dog in yoga or classically while standing with the hands on the floor.
- The inner thigh, stretchable with the Krieger II in yoga, side lunges or seated spreading of the legs against a wall.
- The front of the thigh, stretchable by doing lunges with one knee on the floor.
- The thoracic spine through a bridge, blackroll or chair back.
- The glutes through a piriformis stretch.
- The calves and Achilles tendon, stretched by the downward dog in yoga (especially one-legged) and classic calf stretch in the lunge or with the knee to the wall.
You can regularly get inspiration and explanations of the individual exercises on my website Instagram account. Be sure to check that out there too “Running beginner” highlight to go to previous posts about mobility and stability.
Conclusion – stretching before or after running?
In this article you learned that stretching can be beneficial, but it is not absolutely necessary to be a good runner. Stretching does not reduce your risk of injury and has minimal effects on muscle soreness.
If you still want to mobilize yourself, then I recommend doing dynamic stretching when stretching before running and then deciding freely afterwards or independently what you like better.
