Stretching for Runners

Stretching helps to open up range of motion and increase flexibility. For runners, this is particularly important because running constantly places stress on the muscles in a repetitive motion. Maintaining mobility in the joints and muscles helps to decrease risk of injury. Runners use a large portion of their muscles to help move them forward. Arms swing and provide momentum, while lower body muscles like hamstrings and quads help provide the power to run. To help get the most out of running, and to prevent injuries proper stretching should be included in the runner’s arsenal.

Why Runners Should Stretch

Every time a runner’s foot strikes the ground the muscles constrict and push together. Over the course of the run, the foot strikes many, many times, in a repetitive motion. Stretching helps to increase the range of motion and flexibility, which can increase the mobility of the joints and muscles which can lead to a lower risk for injury. Stretching can also help to strengthen the hip flexors, hamstrings and quads, which can help these muscles provide more power for the runner. Stretching at the end of a run can also relieve the stress and tension that was placed on the muscles and joints and reduce inflammation which can cause pain or soreness.

What Muscles Should Runners Stretch

There are several important areas for runners to stretch after a run. The thigh muscles are where a lot of the power comes from in running and are important to stretch after. The quadriceps are the muscle that covers most of the front and sides of the thigh and are especially important to stretch if running a lot of hills. The hamstrings are another important area, running from hip to knee on the back of the thigh. The IT band is an easy to injure area that is important to stretch, as well as the glutes. Stretching the glutes can help to improve running. The piriformis muscle, which is in the glute region, helps to stabilize the hip and pelvis. Calf muscles are often forgotten, and this can lead to cramps during a run, and poor stretching can also make soreness and injury more likely. The lower back should be stretched, as it absorbs a lot of the impact that comes from running. In particular the harder the surface runners are running on can place additional stress on the spine and cause tightness and pain. Finally, the neck and arms should be stretched as they can become very stiff and tight from running.

Running, Injuries and Stretches

As stated by CrossFit Invictus, runners have some of the highest injury rates. Injury rates vary from 19% to 92% of runners per year, with an average of around 50% of runners reporting some sort of injury. A regular stretching routine can help to reduce the risk of injury. If not stretching, the reduced flexibility can lead to increased tension on tendons. As described by Women’s Running, if a runner has tight quadriceps, they can develop Patella Tendonitis because the tight muscles can pull on the tendon attachment which causes increased tension, inflammation and pain. By stretching out the quads and surrounding muscles this injury can be prevented. Having tight hip flexors and hamstrings can lead to knee pain, as they pull on the patella, which is known as the knee cap. Women’s Running points out how every muscle is connected, and not stretching will increase the tightness in the body and cause muscles to pull on joints and cause pain, and potentially lead to injury.

Stretching and Improvements to Performance

Another reason to stretch is the potential for stretching to improve running performance. A study published in the Clinical Journal of Sports Medicine found that regular stretching can improve force, jump height and speed. Another study published in Journal of Strength and Conditioning Research found that runners that had done a dynamic warm up stretch saw a significant increase in hamstring flexibility and quadricep strength, all which could lead to greater endurance and speed for the runner. Another study published in the same journal saw an increase in time till exhaustion and total running distance when runners had completed a dynamic stretch prior to running.

Stretch Therapy for Runners

While stretching can be very beneficial for runners, if the stretches are done incorrectly it can cause injury. Assisted stretching can help runners avoid this type of injury, as it is done by a trained stretch therapist. Stretch therapy also helps to make stretching a habit for runners, by putting specific time aside to make stretching a priority. Having a scheduled appointment and routine can also help because consistency in stretching is often needed in order to see benefits.

Sources

https://www.runnersworld.com/beginner/a20808113/should-i-stretch-before-or-after-my-runs/

https://rockay.com/blog/should-you-stretch-before-running-or-after/

https://www.womensrunning.com/training/this-is-your-body-when-you-dont-stretch/

https://www.fitday.com/fitness-articles/fitness/cardio/the-importance-of-stretching-for-runners.html

https://www.crossfitinvictus.com/blog/running-importance-stretching/

https://www.healthline.com/health/fitness-exercise/essential-runner-stretches

https://www.sportsrec.com/stretch-psoas-muscle-2067121.html

Acute Effect of Dynamic Stretching on Endurance Running Performance in Well-Trained Male Runners Journal of Strength and Conditioning Research by Yamaguchi, Taichi; Takizawa, Kazuki; Shibata, Keisuke

Image from: Unsplash User Nicholas Hoizey @nhoizey