Four Misconceptions About Running Stretches

Hello, I'm Running Haeyoung, a physical therapist and runner who shares running information.

Runners often wonder what to eat before and after training, and what recovery strategies improve performance. Stretching is no different; there are various misconceptions, so I'd like to summarize about four of them.

Four Misconceptions About Running Stretches

Misconception 1: It doesn't matter what kind of stretching you do before running?

There are two types of stretching: static stretching, which involves holding a pose for 20-30 seconds or more, and dynamic stretching, which involves stretching muscles while moving. Dynamic stretching (Dynamic stretching) is essential before running. Research on dynamic stretching shows that it helps activate muscles and increase range of motion, improving running posture. A study found that dynamic stretching targeting five major muscle groups (including hip extension, flexion, knee, and ankle muscles), performing one set of 10 repetitions each, significantly improved endurance running ability. 👉 Conversely, more than 1 minute of static stretching showed a tendency to reduce muscle strength and explosiveness. A recommended routine is to perform dynamic stretching followed by functional movements (A skip, B skip, etc.). It's okay to perform them together.

Misconception 2: Static stretching is ineffective?

While simply walking slowly helps recovery after a cool-down, adding static stretching can accelerate recovery. Running shortens and tenses muscles, so static stretching helps restore them to their original length. Static stretching is important because it 👉 helps lower heart rate and promotes recovery, 👉 increases muscle range of motion to prevent injuries, 👉 improves hamstring and hip joint mobility. Recommended static stretches after running include standing hamstring stretches, seated butterfly stretches, and calf stretches, etc. In short: Before running = Dynamic stretching, After running = Static stretching.

Misconception 3: The more stretching, the better.

Excessive stretching can actually impair muscle function. 1 It can interfere with muscle stimulation. Stretching too often or for too long can cause muscles to overstretch, making it difficult for them to exert proper force. 2 It can be mistaken for short-term pain relief. Stretching may feel good if a particular area is stiff, but if it's due to lack of muscle strength, strengthening exercises may be necessary instead of stretching. In particular, in running that requires explosive power, such as sprinting, if the muscles are too relaxed, the tendons and elasticity decrease, slowing down running performance. 💡 In short: If you have stiff areas, check if it's due to a lack of muscle strength, and stretch appropriately as needed.

Misconception 4: You only need to stretch on running days.

Consistent flexibility maintenance, i.e., stretching, is necessary even on rest days. 1 It promotes recovery by releasing stiff muscles after running. 2 It maintains hip, hamstring, and ankle mobility to prevent injuries. 3 It improves flexibility to improve running posture. 👉 According to a 2024 Sports Medicine study, more than 10 minutes of static stretching per week significantly improves flexibility. ✔ Morning routine: Hold squat bottom, 90/90 hip rotation, thoracic spine rotation stretch. ✔ Yoga (15-20 minutes): Improves flexibility and range of motion. ✔ Focus on stretching tight areas. I recommend doing these on your rest days.

Summary

Stretching is not simply something good to do; it's about when and how you do it. 1 Dynamic stretching before running, static stretching afterward is effective. 2 Excessive stretching can cause muscle weakness; stretch as needed. 3 Check for muscle weakness if a particular area is stiff. 4 Consistent stretching is necessary for flexibility even on non-running days. Avoid more than 1 minute of static stretching before exercise and 30 seconds to 1 minute after exercise or when aiming for flexibility improvement. As a runner, I recommend finding the optimal stretching routine for yourself to prevent injuries and improve performance. -Runner's World content re-edited