Why you shouldn’t be doing static stretches before a run

Why you shouldn’t be doing static stretches before a run

At almost every Park run I see runners leaning against a tree stretching their calf or pulling their leg up behind them to stretch the quads before the run starts. It looks pro, however you m ay be surprised to hear that static stretching before a run is generally not recommended because it can negatively affect performance and does little to prevent injury. Here’s why:

1. Reduces Muscle Power and Performance

• Studies show that prolonged static stretching before activity can temporarily reduce muscle strength, power, and explosive performance. This is because static stretches relax and elongate the muscles, which can reduce their ability to generate force quickly—something crucial for running.

2. Does Not Prevent Injury

• Contrary to popular belief, static stretching before exercise has not been shown to reduce injury risk. Injuries are often due to factors like muscle fatigue, improper biomechanics, or inadequate strength, rather than muscle tightness alone.

3. Can Reduce Running Efficiency

• Running relies on the stretch-shortening cycle (SSC), where muscles and tendons store and release energy like a spring. Static stretching dampens this natural elasticity, making your muscles less efficient and potentially increasing energy expenditure.

4. May Increase Risk of Strains

• Cold muscles are less pliable, and holding a static stretch before they are warm may lead to overstretching or small muscle tears, particularly in tendons and connective tissues.

5. Better Alternative: Dynamic Warm-Ups

• Instead of static stretching, a dynamic warm-up is more effective. Movements such as leg swings, lunges, high knees, and butt kicks help activate muscles, increase blood flow, and prepare the body for running in a way that enhances performance rather than impeding it.

When is Static Stretching Useful?

• Static stretching can be beneficial after a run to help with flexibility and recovery, but even then, it should be done gently and not excessively.