I’m Reconsidering Stretching After A Run
When I started running in 2006 I distinctly remember being told by more experienced runners, physical therapists, coaches and doctors, “make sure you stretch before a run to warm up your muscles.” Over the years when I have met with running groups, 15-20 runners stretching and talking was a typical start to our morning or evening run. Forward 7 years and and the pendulum has swung. Although debated by many, the expert advice seems to be leaning heavily toward no stretching. This is a perfect example of information overload!
Listening to a Trail Runner Nation podcast and was my introduction to Dr. Steve Gangemi (aka the Sock Doc). I don’t remember the specific podcast but stretching was brought up and why runners should not stretch. This peaked my attention because I’ve had what I can only describe as a pulling feeling or tightness at the bottom of my right calf that goes into in the heel of my foot. It’s not a pain but it’s enough of a feeling to get my attention. More importantly, it had my attention because I didn’t want it to become a pain or an injury. As a result, I have started stretching my calves about a mile or so into my run. It seemed to be helping. WRONG! Or so the Sock Doc says. I wanted to know more.
My takeaways (that have stuck with me) from the article by the Sock Doc and why I’m reconsidering my thoughts on stretching. Keeping in mind the article is primarily focusing on static stretches (stretch and hold). Dynamic stretching is a whole other post:
- research shows stretching has no value and may actually cause harm – show me the research and the data to support your opinion/recommendation
- flexibility is a reflection of health and fitness, not stretching – I was a believer of the more you stretch the more flexible you are and inflexibility was from not stretching
- stretching relaxes and is therapeutic for tight muscles is not only a misconception, it has never been proven – I usually look at the research, I guess I took the recommendation to stretch on blind faith
- Clinicians who evaluate muscle function in athletes observe that stretching a muscle could make it longer and increase flexibility but this resulted in a reduction in function from a loss of power. – the exact opposite of what a runner wants
- More important is the balance and symmetry between muscles [not flexibility]. – I need more information on this
- Stretching may increase your flexibility, but you will most likely be weaker and the results are often short-lived. – something I’ve done so often may actually have made me weaker? Ugh!
- Stretching does not help injuries because it elongates the muscle fibers. Stretching [an injury] will only make this worse. – a recommendation by a doctor or physical therapist for recovering from a variety of injuries almost always includes stretching
I get the impression the Sock Doc is serious about no stretching! I won’t be buying the t-shirt yet but I’m curious, what would Dr. Gangemi say about the tightness in my heel? Maybe I should just stop listening to so many podcasts 🙂
What do you think about stretching? Do you stretch routinely before or after a run?
I have always stretched after a run and never before a run. It helps me relief muscle stress. Anyway, very interested article!
I don’t really stretch but that is not to say it is right! I grew up learning that stretching was good so it’s hard for me to wrap my mind around the possibility that it is not!
all i know is from my own experiences— when I was in the beginning stages of healing from ITBS, the common denominator of when I would have pain during a half and when I wouldn’t is when I would stretch my hips out (no pain)… then again i guess ‘what is considered a stretch’- i would do various exercises, leg swings, butterfly squats. grabbing one leg and moving back with it while bending down etc to open my hips up. To this day that is a stretch i do before all halfs and I’ve noticed such a difference
Hi Lisa. I have always stretched after a run and sometimes at the end of a day while I watch TV because it feels good. I think I’m an information junky LOL Or maybe I’m looking for that running panacea 🙂 Either way I find this interesting.
Oh man! I wouldn’t go as far as that doc, geez. Stretching IS important. After completing my personal training program, and all the years of fitness/running, stretches definitely prevents injuries.
I SMR my calves and hamstring pre-run and dynamically stretch before. I then SMR and static stretch AFTER. I do have tight heel. It’s kinda painful, like a dull pain. and I think it’s due to tight calves.
Hi Whitney. I’ve believed for so many years that stretching IS important and even if it isn’t it just feels so good after a run 🙂
Interesting – I’ve never been great about stretching post-run but when I do the yoga poses I do feel so good…and I’ve managed to stay injury-free so I’m sticking with it 🙂
Hi Michelle. I agree. If you’ve found what keeps you injury free stick with it! And it just happens to feel good 🙂
I was specifically told by my chiropractor who is treating me with ART that I need to stretch. He gave me specific stretches that complement his treatment and I’ve been doing them daily and feel so much better. I do calf stretches to loosen up my PF and quad stretches to loosen up my knees, etc. Personally, it works for me. But, this is a hugely interesting discussion.
Hi Carrie. Interesting and perplexing. I’ve been told by orthos to stretch and everything I’ve read about PF says to stretch. Stop reading just might be the answer LOL
What to believe is a mystery 🙂
warmup with dynamic stretching before a run, then a proper static stretch after my run.
That’s my routine and I’m not changing it cause it works for me.
i never stretch before! i will afterwards if it was a long run, but not routinely! thanks for mentioning the podcast, i’ve been looking for some good ones!
Hi Courtney. How are you? Trail Runner Nation would be my go-to for podcasts if I had to pick just one. Interesting stuff to get you through the long runs. Be warned of information overload once you start listening 🙂
my husband always tells me to stretch after I run, but to be honest I usually just forget to do it. maybe its my subconscious telling me what my body actually needs because I’ve never had a problem!
My ultrarunning husband rarely if ever stretches. He has never had a running injury. Hmmm…so maybe the Sock Doc is right 🙂
I don’t stretch before workouts, I just do active warm-ups and stretches. Before soccer games I do a lot of skips, high knees and leg swings just to loosen everything up. I do stretch after though. I love stretching out my tight muscles, but I never ever push it. I actually have pretty poor flexibility lol
I have quit stretching before a run, but no way could I give it up after. It just feels too darn good!
I agree. All information and research aside it just feels good to stretch after a run 🙂
i never ever stretch pre-run. I do warm ups and dynamic exercise, then post run always stretch. I’ve found this to be one of the biggest things in keeping me injury fre!
As a cross country coach, I have my runners warm up with light running and dynamic stretching, drill type exercises. They stretch after the workout. Stretching before running can actually slow you down. For one thing, your heart rate comes down, just the opposite of what a warm up is all about.
I, on the other hand, rarely stretch, but that is more of a time factor thing than a considered option. Same with foam rolling. I know it has benefits (that may equal or exceed that of stretching), but I do it when I have the time, not consistently.
Hi Debbie. I think beneficial or not stretching comes down to a time factor for a lot of runners. And foam rolling takes even more time and that gets pushed to the side too.
Interesting! I roll before a run and stretch and roll after a run.
Very interesting! I don’t think I could give it up just yet, but I have shifted to more dynamic stretches, which I enjoy.
Fascinating post with lots of food for thought!
To add to your data to consider: I am not a runner – not by a long stretch (if you’ll pardon the very bad pun), but I do have a very bad back. For years, doctors have advised me to stretch my back – and I have seen only bad results from taking this advice. And, others who have followed this advice have often had to have surgery for back problems like mine. BUT, my aunt who also had a bad back said that the old advice was not to stretch, but rather complete & total rest. I took her advice during a very bad bout – and saw massive improvements. Now – I don’t stretch when my back is misbehaving – and I have avoided surgery for more than a decade, while many of those I see doing stretches have had to have surgery.
SO INTERESTING
Im not a runner but had always assumed it was pretty crucial.
Interesting post! It takes away the guilt I’ve felt when I missed a post-run stretch! I don’t stretch before a run and I only stretch sometimes after a run.
I know all the information that says you shouldn’t stretch before a run, but I have horrible calf cramps that hit after just a mile (and leave me hobbling) and IT band issues that seem to be taken care of if I do a short (20 minute or so) yoga sequence before I go for a run. Not sure if this would be considered the same thing, but if it allows my body to get through a run pain-free, I’ll keep doing it.
I’m glad someone mentioned this! I’ve always heard differing opinions on stretching too and it’s so hard to figure out what’s right! I hardly ever stretch and have NEVER gotten injured or felt like it would help me any. Very, very interesting! Thanks for posting this!
Numerous research studies have shown that pre-workout stretching has no benefit. A dynamic warm up – yes. Post exercise stretching does help in injury prevention and soreness according to some research. As someone who is dealing with a foot injury right now, the # 1 thing I was told to do 3x/day? STRETCH my calf and foot.I do think stretching is good. Most of my stretching is in the form of yoga poses. I think it’s helped me.
That’s a tough one! I think static stretches before a run is not a good idea. Your muscles are cold and you might most likely injure yourself. Some runners do dynamic stretches (more like swinging your leg) and that might be good,but again, many runners are overachievers and might cause more harm than good. I don’t do anything before a run.
I understand the risk of stretching, but I think many people misunderstand the term “no stretching”. It sounds like just run and that’s it. But that is a mistake in my opinion and will lead to injury. I believe you need to support your muscles, but there are better ways to do so than stretching. Foam rolling and trigger point massages are a great way to take care of your body without the risk of stretching.
Hi Christine. After I read your comment I looked into trigger point massage. Thanks for tip 🙂
You know I am a big Gangemi cult member and he convinced me a couple of years back to stop stretching. (posted on this). My body is much happier–he has yet to give me bad advice!
I am really loving your post! I was like you and even in middle school cross country, we stretched as a team before practice. Since I started running more recently, within the last year, I have heard through the grapevine that stretching before a run was a NO NO! I was shocked but new to the running scene again so I figured okay do what the pro’s are doing. I do more dynamic stretching before a run now (marching in place, some very light jogging, etc.) and some good ‘ole static stretching afterwards. I try to have active recovery throughout the day but I haven’t had an injuries (knock on wood) from the static stretching. Very interesting read, thank you for sharing! Definitely going to ask my running coach on her opinion.
Hi Marcia. If you decide to ask your coach would you mind letting me know what she says? Thanks!
I don’t stretch before a run, I tend to just walk for 5 minutes before I begin my actual run to warm me up a little. I haven’t found any benefits the times I have stretched so I don’t feel it’s necessary!
I’m sure you already know my position on this. I always stretch after a run and yoga is my go-to non-running workout. The second one killed me… there are loads of very heatlhy, fit people who freely admit that they are not flexible.
I’m not great at stretching but I always stretch my calves before and after (sometimes during) a run – mostly because I’ve had Achilles problems for years. Otherwise, no stretching for me. I will foam roll sometimes after long runs but I think that is more massage like than stretching.
I’m really horrible about stretching, but when I do stretch, it’s usually after my run and not before. It seems the research on this flip flops every few years, so maybe this is another one of those areas where we should decide what works best for our individual bodies.
Hi Nicole. The info and recommendations all flip flop. I’m sure at some point the pendulum will swing in another direction and we’ll be told something different! We need to trust what our bodies tell us 🙂
I do not stretch before a run and have never done so – in fact, I have never been told to either or lead to believe it is beneficial in any way, shape or form. I have stretched after runs before and even midway through if I am feeling “off.” I know the training group I used to run with does not promote stretching before a run for many of the above reasons. This was an interesting read. Thanks!!
Personally I think everyone is different. We all have bodies that react to different things and some may be tighter than others.
For me, I don’t stretch before I run, I like to ease into a run and I use a slow first mile or so as a warm up.
After I run, I do stretch. But not as much as some people likely do.
I think it’s more important to walk around and cool off and not just sit down after a run etc..
I’ve never gotten an injury while running. I have gotten a few doing other things, which were all doing lifting of sorts without warming up.
So for me, I say learn your body and learn what it needs, I think that is the best any of us can do!
Of course, everything I’ve ever read says to stretch…and yoga stretches (poses) are all the rage right now for runners. But, probably the most professional runner I know…has been running her entire life…consistently performs at the top of her age groups and many others younger than her…and never really been sick a day in her life (also one of the nicest people I know) told me not long ago that she never stretches. I didn’t ask for any explanation, and she didn’t offer, but it did get my attention.
Hi Patti. My husband is an ultrarunner and he never stretches. And he has never been injured. You know who else doesn’t stretch (according to what I’ve read), Dean Karnazes, Ultramarathon Man. Maybe there’s something to not stretching?
Oh gosh, I don’t know that I can belive anything in that article. That definitely goes against anything and everything I have read on stretching. I don’t stretch a whole lot before runs, just a couple minutes. It just works for me. I know my husband stretches pre and post runs and he runs a lot. He has never been injured either so I think that says a lot. This reminds of me of the world of nutrition and how you hear such conflicting info and it makes everything SO confusing. I guess it’s another case of go with what works for you! I definitey feel overly tight and tend to get more injuries when I don’t stretch properly. Oh and I totally disagree with #2. There are clearly so many fit people out there that just aren’t flexible. I think that is almost a genetic thing. Thanks for sharing- very interesting!
Hi Melanie. More information overload! When my muscles feel tight I naturally want to stretch. Thanks for sharing your thoughts 🙂
I don’t stretch before a run but do take a lot of time to stretch after. I am interested in increasing/maintaining flexibility so take advantage of my muscles being warm after a run and stretch.
Besides, it just feels so darned good!
Hi Elle. Post run stretching is ingrained in me and I agree, it feels so good!