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<p>It fascinates me the variation between individuals running and stretching. Some will put on their shoes and break-out into their jog while others spend 10-15 minutes stretching before and after. Is one preparation better than the other? Are we putting ourselves at risk if we don’t stretch? There are often misconceptions around static stretching and I’ll often hear comments like&nbsp;<strong style="color: rgb(16, 94, 162);">“I hate stretching before a run but it’s very important”</strong>&nbsp;or&nbsp;<strong style="color: rgb(16, 94, 162);">“I’m always injured because I don’t stretch”</strong>. So let’s clear a few things up.</p><h3><strong style="color: inherit;">Running &amp; Static Stretching</strong></h3><p>I believe runners shouldn’t get caught up in static stretches if the body doesn’t feel the need to do so. Static is the ‘stretch &amp; hold’ type &amp; doesn’t hold a lot of weight when it comes to preparing your body for running. For me this makes sense. The body doesn’t go through extreme ranges of movement when running like a dancer or a gymnast would. This is backed up with scientific guidelines that suggest&nbsp;<strong style="color: rgb(16, 94, 162);">you</strong>&nbsp;<strong style="color: rgb(16, 94, 162);">should only do light static stretches right before a run if tight joints &amp; muscles are negatively impacting your stride function</strong>. In other words, your ‘biomechanics’. While this seems like a sensible statement, the vast majority of runners will not require such preparation and the muscles will be ready for the range of movement required if you were to run straight away.</p><h3><strong style="color: inherit;">Stretching &amp; Running Injuries</strong></h3><p>Studies such as Baxter et al 2016 have compiled large amounts of literature and found that the majority of studies suggest&nbsp;<strong style="color: rgb(16, 94, 162);">stretching has no impact on the risk of chronic injuries in endurance runners</strong>. This includes injuries such as illiotibial band friction syndrome, achilles tendinopathy and plantar fasciitis. It has shown that long-term stretching can potentially increase the compliance of the muscle–tendon unit and may allow greater force production at longer muscle lengths (McHugh &amp; Nesse, 2008) which may be relevant to other sporting disciplines; however, for endurance running these potential benefits are not clinically beneficial. With this statement in mind, it seems that activities requiring a greater force production like dunking a basketball or quickly changing direction may have some benefit to stretching. However, running does not require such high demands on the body.</p><h3><strong style="color: inherit;">Stretching for recovery after running</strong></h3><p>Another seemingly beneficial effect of static stretching is recovery. However, High et al. (1989) conducted a study that investigated the effect of stretching on delayed onset muscle soreness (DOMS) of 62 healthy participants in order to investigate these claims. There was a static stretching group and a control group (no stretching) and the results demonstrated that there was no significant difference between muscle soreness over the following 5 days. These findings were supported by a number of additional studies, including Herbert et al. (2011) who reported there was no evidence suggesting static or dynamic stretching performed before or after exercise had the ability to reduce the severity or duration of DOMS.&nbsp;</p><h3><strong style="color: inherit;">Stretching for certain injuries</strong></h3><h4><strong style="color: inherit;">ITB Stretching</strong></h4><p>ITB friction syndrome is due to an&nbsp;<strong style="color: rgb(16, 94, 162);">overload</strong>&nbsp;usually from increased training and certain biomechanical factors.&nbsp;<a href="https://runsmarter.online/podcasts/itb-friction-syndrome-what-you-need-to-know/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>I recorded a podcast episode all about ITB friction sysndrome on the Run Smarter Podcast</strong></a>. But the bottom line, ITB friction syndrome is not due to ITB tightness, and stretching the thick ITB fascia cannot lengthen its properties. A fantastic article on ITB stretching can be found&nbsp;<a href="https://www.painscience.com/articles/iliotibial-band-syndrome-stretch.php" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">at the Pain Science website here.</a></p><h4><strong style="color: inherit;">Patellofemoral pain</strong></h4><p>When I was training to be a physiotherapist in 2012, I was taught that the floating patella (kneecap) was manipulated by muscle tightness &amp; muscle weakness. It only made sense to stretch the ‘tight’ muscles while strengthening the weak muscles. Well,&nbsp;<strong style="color: rgb(16, 94, 162);">current evidence now directs the cause of patellofemoral pain to ‘overload’.&nbsp;</strong>Therefore, strengthening the entire knee to tolerate higher loads, while maintaining a healthy running program now seems the more effective approach. For more information you can listen to<strong style="color: rgb(16, 94, 162);">&nbsp;</strong><a href="https://runsmarter.online/podcasts/all-things-runners-knee-with-the-boys-from-thats-running-podcast/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>this podcast episode on all things runners knee</strong></a><strong style="color: rgb(16, 94, 162);">.</strong></p><h4><strong style="color: inherit;">High hamstring tendinopathy</strong></h4><p>Correct management of a high hamstring tendinopathy is to treat it like an insertional tendinopathy. This is similar to an insertional Achilles tendinopathy. Therefore, we need to avoid ‘compression’ during a state of high irritation. Stretching the hamstring is one way to cause compression. In other words,&nbsp;<strong style="color: rgb(16, 94, 162);">stretching makes this condition worse!</strong>&nbsp;For more information on this topic head to&nbsp;<a href="https://runsmarter.online/mistakes-runners-make-with-hamstring-tendinopathy/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>Common Mistakes a runner makes with their hamstring rehabilitation</strong>.</a></p><h4><strong style="color: inherit;">Plantar fasciitis</strong></h4><p>The effects of stretching for plantar fasciitis can vary from runner to runner. For some, it can provide temporary relief. However, evidence directs long-term management towards loading. With randomised control trials (RCTs)&nbsp;<strong style="color: rgb(16, 94, 162);">favoring strengthening over stretching for plantar fasciitis treatment.</strong></p><h3><strong style="color: inherit;">When SHOULD runners stretch?</strong></h3><p>I don’t want this article to oppose stretching. However, we do need to get our facts straight and not be misguided with the effects of stretching. So let’s finish on a positive note with some points on when a runner should stretch.</p><ol><li>IF IT FEELS GOOD! You should stretch, get a massage, use a foam roller if it feels good. Personally, I like to stretch for 5-10 seconds for each muscle group before I leave the house for a run because I know it makes me feel better and more prepared. For others it may be less, it may be more. However, if you are suffering from a tendinopathy that is irritated from compression, stretching may momentarily feel good but is not advised.&nbsp;</li><li>If you are within the very small percentage of runners who have altered biomechanics without stretching. To which, gentle dynamic stretches will suffice. Masters runners over the age of 50 may benefit from stretching and a lot of professionals advise older runners to start prioritizing stretches. For more on masters runners listen to this podcast episode&nbsp;<a href="https://runsmarter.online/podcasts/survive-thrive-as-a-masters-runner-with-matt-walsh/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>Survive &amp; thrive as a masters runner with Matt Walsh</strong></a></li><li>Potentially for high power based workouts. Runners will often hit the gym. Do HIIT classes and mix up their running with strides or hill workouts. These scenarios may require greater range of movement and the routine to prepare the body needs to factor in. A dynamic warm-up may be more effective than static stretching but will still offer benefits.&nbsp;&nbsp;</li></ol><p>So continue stretching if you wish, just make sure it is accompanied with the correct intentions. Good luck!</p><h4>Relevant Podcast Episodes:</h4><ul><li><a href="https://runsmarter.online/podcasts/qa-3-warm-up-stretching-recovery-tips/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Q&amp;A #3:&nbsp;<strong>Warm-up, stretching &amp; recovery tips</strong></a></li><li><a href="https://runsmarter.online/podcasts/survive-thrive-as-a-masters-runner-with-matt-walsh/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Survive &amp; thrive as a&nbsp;<strong>masters runner</strong>&nbsp;with Matt Walsh</a></li></ul><h4>Relevant Blogs:</h4><ul><li><a href="https://runsmarter.online/why-stretching-wont-help-muscle-tightness/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Why&nbsp;<strong>stretching&nbsp;</strong>won’t help muscle tightness</a></li><li><a href="https://runsmarter.online/understanding-muscle-cramping/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Understanding muscle<strong>&nbsp;cramping</strong></a></li><li><a href="https://www.painscience.com/articles/stretching.php" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Pain Science Blog on Stretching</a></li></ul><h4>Reference:</h4><ul><li><a href="https://www.researchgate.net/publication/311376816_Impact_of_stretching_on_the_performance_and_injury_risk_of_long-distance_runners" rel="noopener noreferrer" target="_blank" style="color: rgb(237, 24, 74);">Baxter, McNaughton, Sparks, Norton &amp; David. Impact of stretching on the performance and injury risk of long-distance runners.&nbsp;<em>Research in Sports Medicine,&nbsp;</em>2016.</a></li></ul>

Running & Stretching: Is there benefit?

<p>A great topic for new and experienced runners. When I ask clients what their running warm-up routine is most of them reply with, ‘I know I should probably stretch more’. One of the first blog posts I wrote talked&nbsp;<a href="https://runsmarter.online/running-and-stretching-is-there-benefit/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">about static stretching</a>&nbsp;and how it is not necessary. The evidence shows no improvement in running economy, performance or recovery when it comes to static stretching. So how should runners warm up?</p><h3>Who should be stretching?</h3><p>If you can imagine a U-shaped graph depicting the stiffest runners on the left and mobile runners to the right 90% of runners will fit in the middle. The majority of runners who fit in this 90% do not need to focus on static stretches because they already have enough mobility required for running. For those at the for left, their joints are so stiff that it starts to effect their bio-mechanics and may benefit from static stretches.</p><p><strong style="color: rgb(16, 94, 162);">So, what should most of us do?&nbsp;</strong>Running warm-ups are designed to prepare the body for what lies ahead. This includes increasing your bodies temperature, increasing your heart-rate, prepare your joints for movement and prepare the soft tissues for the bounding ahead. To achieve these aims we can:</p><ul><li>Jog on the spot 1-2 mins</li><li>Perform light leg swings 1 min</li><li>Butt flicks and high knees 20 reps each</li><li>Starting at a slower speed and building up to your desired pace</li></ul><p>If I run first thing in the morning and feel a bit stiff, I will do a quick 5-10 seconds of static stretches, focusing on hip extension. The faster I plan to run, the more I focus on a warm-up. If I plan my slow runs, I just run. I hope you have found this useful.</p><h4>Relevant Blog posts</h4><ul><li><a href="https://runsmarter.online/running-and-stretching-is-there-benefit/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Running &amp; Stretching is there any benefit</a></li><li><a href="https://runsmarter.online/can-i-become-a-better-runner-treadmill-running/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Can I Become A Better Runner, Only Using A Treadmill?</a></li><li><a href="https://runsmarter.online/what-is-the-best-running-surface/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Find out what is the best running surface</a></li><li><a href="https://runsmarter.online/why-stretching-wont-help-muscle-tightness/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Why stretching won’t help muscle tightness</a></li></ul><h4>Relevant Podcast episodes</h4><ul><li><a href="https://runsmarter.online/podcasts/qa-3-warm-up-stretching-recovery-tips/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Q&amp;A #3: Warm-up, stretching &amp; recovery tips</a></li></ul><h4>References</h4><ul><li><a href="https://www.painscience.com/articles/stretching.php" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Pain science blog on stretching</a></li></ul>

What is the best way to warm up before running?

<p>Muscle tightness is a common situation for runners. They stretch and foam roll, which MIGHT offer short term relief but quickly returns after the next run. With runners desperate for an explanation and a solution, I thought I would share my thoughts.</p><h3>The muscle tightness ‘perception’</h3><p>Firstly, it is in my opinion that the ‘perception’ of tightness is mostly muscle soreness or muscle fatigue. I remember when I started running my calves felt like they were going to explode. After a run I would stretch and hobble around the house for 2 days until they felt okay to run again. I interpreted this as tightness because when I went to stretch the muscle it would feel sore and would offer relief (for about 5-10 minutes). But in reality, this wasn’t muscle tightness. This was the response to my muscles being put through an endurance-based task it was not accustomed to. And after a few months my calves had ‘adapted’ and all the ‘tightness’ went away. Even without stretching.</p><h3>Is stretching the answer?</h3><p>Those who have read my&nbsp;<a href="https://runsmarter.online/running-and-stretching-is-there-benefit/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">previous blogs</a>&nbsp;will see that static stretching doesn’t provide much for muscle recovery (along with foam rollers &amp; massage balls), and because running doesn’t require a lot of ‘flexibility’ there are very few runners who actually need to stretch in order to achieve correct running bio-mechanics.</p><h3>What is the solution?</h3><p>So back to the ‘perception’ of muscle tightness. If you feel you are hobbling around after running and waking up the next day feeling 80 years old here are my suggestions:</p><ol><li>Enhance your recovery:&nbsp;<a href="https://runsmarter.online/does-sleep-affect-my-running/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Adequate sleep</a>,&nbsp;<a href="https://runsmarter.online/podcasts/gut-health-for-running-performance-with-chloe-mcleod/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">nutrition</a>&nbsp;&amp; overall well-being to help muscle recovery.</li><li>Rest days: Make sure you are taking enough rest days based on your body’s individual recovery needs. Also, keep in mind that as you get older, your body needs more time to recover.</li><li>Consider lowering your overall intensity: Generically, 80% of your training should be easy running. Find the ratio that allows you to recover and thrive during the hard sessions.</li><li>Patience: Just like my calves, allow the body time to adapt for the power and endurance.</li></ol><h4>Relevant Blog posts</h4><ul><li><a href="https://runsmarter.online/running-and-stretching-is-there-benefit/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Running &amp; Stretching is there any benefit</a></li><li><a href="https://runsmarter.online/what-is-the-perfect-warm-up-before-running/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">What is the best way to warm up before running?</a></li><li><a href="https://runsmarter.online/understanding-muscle-cramping/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">What you need to understand about muscle cramping</a></li></ul><h4>Relevant Podcast episodes</h4><ul><li><a href="https://runsmarter.online/podcasts/qa-3-warm-up-stretching-recovery-tips/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Q&amp;A #3: Warm-up, stretching &amp; recovery tips</a></li><li><a href="https://runsmarter.online/podcasts/understanding-good-pain-bad-pain-for-runners-with-dane-verwey/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Understanding good pain &amp; bad pain Dane Verwey</a></li></ul><h4>References</h4><ul><li><a href="https://www.painscience.com/articles/stretching.php" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Pain Science blog: Quite a stretch</a></li></ul>

Why stretching does not help tight muscles

<p>The severity of muscle cramping varies along with its duration. It has been exceedingly difficult to study the treatments for cramps in a clinical setting because of it’s unpredictability. I shared an article from&nbsp;<a href="https://link.springer.com/article/10.1007/s40279-019-01162-1" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Maughan &amp; Shirreffs (2019)</a>&nbsp;who attempted to uncover the causes and treatment of exercise induced muscle cramps. It seems there are many different types of cramps provoked by different situations. So,&nbsp;<strong style="color: rgb(16, 94, 162);">the two types we can currently discuss from the literature are</strong>:</p><h3>Disturbance of hydration &amp; electrolyte balance</h3><p>Common risk factors for cramping include endurance sport, hot weather, pre-season training (low fitness, high intensity), the presence of fatigue and a family history. For example running on a hot day, or working all day in the sun. When this happens we lose water and salt through sweat but in most circumstances only replace our fluids with water. When this imbalance is combined with muscular fatigue, muscle cramps are likely to generate. Studies have shown that adding saline (salt) to the drinking water of industrial workers almost abolishes the presence of muscle cramps.</p><p class="ql-align-center"><strong style="color: rgb(16, 94, 162);">However, cramps can also occur when sweat rates are low, for example, getting a cramp in your feet and hands when typing or swimming. So, we need to propose another explanation.</strong></p><h3>Altered neuro-muscular control</h3><p>Athletes who are prone to cramping have demonstrated a lower threshold of muscle cramps provoked by electrical stimulation. This would fall into the realm of ‘Telegraphists’ cramp’. This type of cramp may originate in the central nervous system and nerve receptors in the muscles secondary to muscle fatigue. In this scenario it seems stretches might be an effective treatment. Folk treatments like drinking pickle juice or vinegar have shown to be beneficial anecdotally (possibly by shocking the neurons).</p><p>Because running involves high sweat loss &amp; repetitive muscle activation, there may not be one single factor and treatment effectiveness may depend on the scenario the athlete is placed in. I hope this has helped shine some light.</p><h4>Relevant Blog posts</h4><ul><li><a href="https://runsmarter.online/am-i-strong-enough-for-running/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">How to know if you are strong enough for running</a></li><li><a href="https://runsmarter.online/why-stretching-wont-help-muscle-tightness/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Why stretching won’t help muscle tightness</a></li></ul><h4>Relevant Podcast episodes</h4><ul><li><a href="https://runsmarter.online/podcasts/inflammatory-diets-impacting-your-running-with-vicky-kuriel/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Inflammatory diets impacting your running with Vicky Kuriel</a></li><li><a href="https://runsmarter.online/podcasts/gut-health-for-running-performance-with-chloe-mcleod/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Gut Health for running performance with Chloe McLeod</a></li></ul><h4>References</h4><ul><li><a href="https://www.scienceofultra.com/podcasts/115" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">The Science of Ultra Podcast: Cramping</a></li></ul><p><br></p>

Stretching & Warm-up

Running & Stretching: Is there benefit?

What is the best way to warm up before running?

Why stretching does not help tight muscles

What you need to understand about muscle cramping

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