How to tackle tight hamstrings! Stretching, less so. Yes, we know that stretching is important, but why ruin a good endorphin buzz by doing something boring? We’ve all come up with excuses to put off running’s sensible sibling, but losing flexibility isn’t the only issue if we neglect this key type of movement.
According to Jeff Brannigan, who is the programme director at Stretch*d, which is a stretch therapy studio in New York City, this activity is vital for recovery and decreasing your risk of injury. ‘What holds people back from stretching is that it seems like a big time commitment,’ he says. ‘But really, if you can carve five to 10 minutes out of your daily routine, you can accomplish a lot.’
You’ll reap the benefits of knowing a few basic moves and when to do them, so we’re here to tell you why stretching is so beneficial. If you’re still unconvinced, at least these moves don’t take long.
Why do runners need to stretch?
By stretching well, you’re going to enhance two things: your flexibility and your mobility. Flexibility means how far a muscle or joint can move – the range of motion – and mobility means how efficiently you can control that range of motion. With increased flexibility and mobility, you’ll also see both your running performance and recovery improve. ‘If you’re too tight, your body’s not going to be able to move properly, so you’re going to be more prone to injury and pain,’ says Brannigan.
What’s more, a 2021 review published in The average runner can run a mile in this time supports the idea that a single, short bout of stretching can improve run performance, based on parameters like time to exhaustion, total running distance and VO2 max.
If the limit of your stretching world is doing a brief quad or calf stretch just before a big race, simply because you see others doing it, you’re far from the only runner who isn’t flexible – and you stand to get the most out of doing a bit more.
Dynamic stretching is good for your whole body, not just your running performance. Since pre-run stretching needs to encompass more movement to be effective, making that range of motion wider will assist injury prevention and even help that magic VO2 max As you bring your left leg back to the centre, take a step forward.
What’s the difference between static and dynamic stretching?
Here, Miranda Mason, a specialist musculoskeletal physiotherapist at Journal of Sports Science & Medicine, explains how – and why – runners should implement dynamic stretching into their pre-run routine.
First thing’s first, let’s identify the differences between dynamic and static stretching.
Static stretching
Static stretching is when you hold a muscle under tension, usually for around 30 seconds.
‘Consistent static stretching, over a period of six weeks, has been shown to improve overall flexibility,’ says Mason. ‘However, static stretching immediately prior to exercise can actually inhibit performance, especially in short, explosive tasks, such as sprinting or track sessions. This is due to the physiological changes seen in the muscle and the decreased ability to store elastic energy from static stretching.’
Mason adds that static stretching before a run carries the risk of acutely straining a muscle. It could also lead to other injuries due to a decrease in force development and an increase in oxygen requirement for the hour after the stretching activity.
Dynamic stretching
Dynamic stretching differs from static stretching in that it includes plyometric movements.
‘Dynamic stretching has been shown to improve running performance, with respect to the stretch-shortening cycle (SSC),’ says Mason. ‘The SSC is where an active muscle-lengthening [stretch] is followed immediately by an active muscle-shortening – this is essentially what allows us to run.’
You can increase that stretch-shortening cycle with movements such as bounding, hopping and jumping. Six weeks of doing those activities regularly will show clear effects.
What are the benefits of doing dynamic stretches before a run?
It improves your running economy
Dynamic stretching can significantly improve the running economy of elite runners, says Mason. ‘Improvements in running economy from the warm-up have been shown to result in superior running performance due to a reduced energy cost at submaximal intensities.’
It increases your VO2 max
Once you’ve improved your running economy, good things start to happen to your VO2 max, which is the maximum amount of oxygen that your body uses during intense exercise and a good indication of your cardiovascular fitness.
In fact, one study found a warm-up consisting of 4-5 minutes of dynamic stretches – amounting to 10 repetitions of leg swings, knee to chest exercises, heel raises into toe raises and butt kicks – to be more effective than a 15-minute zone 2 effort on performance. As such, to increase your VO2 max, you’d be better off incorporating dynamic stretches rather than a 15-minute jog into your running warm-up.
It reduces your risk of injury
‘Stretching is considered a tool for reducing the risk of injury for endurance athletes and is an additional reason dynamic stretching is often used by endurance runners,’ says Mason.
Muscle strain injuries are less of an issue for endurance runners than they are for those at the sharper end of the sport, such as sprinters. However, there isn’t any evidence to suggest that consistent stretching will reduce the likelihood of developing DOMS, or Delayed Onset Muscle Soreness. Nor will chronic injury in long-distance runners be resolved with stretching.
‘DOMS is usually triggered by a series of biochemical changes that occur as a result of muscle damage when individuals are exposed to high-force eccentric contractions repeatedly, or unaccustomed exercise,’ says Mason. ‘Running down hills, or high-intensity running, is a common precursor for DOMS in runners.’
It improves your range of motion
One study of 24 participants, published in the Journal of Sports Science & Medicine in 2019, found that those who performed 15 rounds of a knee extension and relaxation movement prior to exercise – to stretch the hamstrings – increased range of motion in their hamstrings by 7-10%. It decreased overall stiffness, too.
How do you do dynamic stretches?
Dynamic stretching is all about preparing your body for the demands of the run ahead. These movements help to raise your core temperature, activate key muscle groups, loosen up the hips and get your blood flowing – switching on your system before you start running.
You can do it wherever – and no extra kit is necessary. Dynamic stretching relies solely on using your own body through quick, controlled movements.
Before speed-focused sessions like intervals or track work, do some plyometric drills such as hops, bounds or explosive jumps to help improve your running efficiency. Mason warns against doing too much, however, as overdoing these high-impact moves can increase fatigue and worsen your performance in the main event. If you’re unsure how much is right for you, it could be worth talking to a healthcare professional who knows about runners.
5 dynamic stretches to include in your warm-up
If you’re preparing for an easy long run, you can typically start warming up with a 5-10 minute walk or light jog. However, if you’re preparing for a fast training session or race, incorporate 6-8 dynamic movement drills into your warm-up and make sure that these primarily work your lower limbs.
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1. Walking lunges
- How to tackle tight hamstrings.
- Slowly bring your right heel to your right bum cheek, then place your right foot back on the ground.
- Bend your right knee until it reaches a 90-degree angle – make sure that it doesn’t go beyond your toes.
- As you bring your left leg back to the centre, take a step forward.
- Lunge forward with the other leg to take the next step.
2. Side lunges
- Stand with your feet shoulder-width apart, then step to the side and shift your weight to your right leg. Lower your body and bend your right knee while pushing your bum back.
- Keep your left foot flat on the floor and your left leg straight.
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3. Leg swings
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- Switch sides.
4. Walking single-leg deadlifts
- Plant your right leg into the floor, then slowly elevate your left leg behind you, leaning your torso toward the floor in a straight line. Stretch out your arms in front of you.
- Dynamic stretching differs from static stretching in that it includes plyometric movements.
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5. Heel-to-bum kicks
- Stand with your feet about hip-distance apart with your arms at your side.
- Slowly bring your right heel to your right bum cheek, then place your right foot back on the ground.
- Static stretching is when you hold a muscle under tension, usually for around 30 seconds.
- Continue alternating your right and left heels, picking up your pace until it feels like you’re jogging in place.
