The Importance of Stretching for Runners

Regular flexibility training and stretching are a part of the recommended weekly workout routine and an important factor in a runner’s muscle care.

Varied flexibility training and stretching can help prevent repetitive strain injuries and problems with the musculoskeletal system. Tight muscles and limited flexibility can result in musculoskeletal disorders by reducing mobility in the joints and thus causing incorrect positions when working out. Due to incorrect trajectories the impact is directed at the joints in a harmful way.

It is a good idea to prepare the body before training with, for example, functional flexibility training including dynamic stretches. Functional flexibility training uses warmth and movement to extend the range of motion in the joints while stretching the muscles in the body one muscle chain at a time. It works as a warm up, which incorporates factors such as coordination, balance, control and the ability to combine movements. Short stretches (5-10 sec) that prepare the body for the upcoming exercise can be added to functional flexibility training. The flexibility training prepares the body for the workout and prevents strain and other kinds of injuries. Functional flexibility training can also help the body to recover after the run and restores the range of motion with active moves and stretches. Some medium length stretches (20-30 sec) can also be added in order to help the muscles recover. Regular flexibility training combined with longer stretching (30-120 sec) develops the body’s mobility, the range of motion in the joints, flexibility of the muscles and prevents injuries. The duration of a stretch depends on the level of the individual, the workout intensity and when the stretching is carried out in relation to the workout. The flexibility training and stretching can be done for example 2-3 hours after the workout or on a rest day as its own separated training.

An active and smooth running technique is based on sufficient flexibility, muscle strength, elastic musculature, in which the muscles are not too tight, and on good body control. The muscles must work together under strain. This is why it is good to stretch muscles one muscle chain at a time with the help of functional flexibility training, which also opens the muscle fascia. The stretching of muscles and supporting structures influences the range of motion in the joints and their co-operation under strain, either by supporting or disturbing the joints. Sufficient mobility and the flexibility of the muscles enable an ergonomic position for the body and an economical running technique. For instance, sufficient flexibility in the hip flexors influences the position of the hips. The right hip position improves the use of midriff muscles creating room, which allows a flowing range of motion for the feet while running. This enables the runner to bring the foot under the body in order to distribute the weight of the body economically and to prevent pressure to the lower back. Sufficient flexibility of the quadriceps is important for the knees so that the knee joints can function normally without friction. Flexibility of the hip flexors and hamstrings influence the range of motion of the leg when it is kicked back, thus influencing the propulsion.

The duration of stretching is influenced by the condition of the body and the strain of the workout. Stretching and flexibility influence the metabolism and strength of the muscles as well as the recovery after workout. Flexibility of the muscles and joints have an impact on preventing injuries by maintaining a sufficient range of motion. An economical technique and recovery enable long-term, safe and regular training. 

– Eveliina Naulo, MY WAY ATHLETICS OY