The importance of stretching for runners

First, I wanted to get you running. Then I tried to convince you to add in a little strength training. Now I'm talking about flexibility? Come on, there's only so much time between work, grocery runs, carting kids to activities, trying to squeeze in some family time, and enjoying a teeny bit of chill time before your eyes involuntarily close.

But here's my case. While it's hard enough just to find time to run, investing in a short, daily stretching routine or even a weekly yoga class can help prevent injury and keep you running. Never mind all the other benefits. This alone should make you stop and think.

Yoga for runners

I used to do yoga, and like many people, I relished the sense of calm and peace it brought, as well as the connectedness I felt with my body. Then came the Covid lockdowns that ended up closing down my women's gym. I only recently went back to a gym because I knew I needed to counter the bone density loss that peri-menopause is trying to get away with. But there is no yoga there, at least not at a time I could go.

So I came up with a compromise: a 15 minute stretching routine before bed. Most evenings. And I really feel it when I don't. If you don't mind following videos at home (I'm not that crazy about it), there are many yoga channels at your disposal. And I have to say, the rare times I do a Yoga with Adrian, I always feel amazing afterwards.

So why is yoga awesome? According to Healthline, some of its many benefits include "...improved flexibility, strength, and mental health. It could also help relieve stress, inflammation, and anxiety." It goes on to describe possible benefits for immune function, cardiovascular health, balance, sleep, bone health, self-esteem, quality of life, and brain functioning. What doesn't yoga do for you?!

Stretching to run more

For runners specifically, flexibility and strength go hand-in-hand to prevent injury. Staying injury-free is the ultimate aim no matter what specific running goals you have. If you hurt yourself, you're doomed to rest for days, if not weeks. And it really sucks to see the sun shining and your running shoes sitting patiently by the door, but you can't run because of that hamstring strain. I know from experience.

Stretching may also promote recovery, reducing tension and pain, and allowing you to run again sooner. Medical News Today has a list of their 10 most effective stretches for runners. For another source, here are seven suggested stretches from Runners World. Find a spot in the hallway or bedroom and you just might get time to do your routine while the kids are getting their PJs on and brushing their teeth.

Stretching can also help you run faster by increasing your flexibility and mobility, according to this Runners World article. You just don't want to be too flexible, which is not a concept that exists in my life, but maybe you know what they're talking about.

Keep in mind, though, especially if you're racing, that there is some debate about whether static stretching, holding stretches for 20 to 30 seconds, can impede performance. This study showed that 24 hours before a race might not the best time to do them. So what do you do when warming up for a race or a run? Have you ever seen those laser-focused guys and gals swinging their legs and doing this odd-looking high knee walk, or skipping around like they were five again? It's called dynamic stretching. Though the ones who are skipping may just be super excited. It's hard to tell sometimes.

Dynamic Stretching to run faster

Dynamic stretching is not about holding long poses. It's about moving those joints, tendons, ligaments and muscles to warm them up and increase mobility with a series of specific repetitions, like leg swings, walking lunges, marching, skip-hops, and so on.

Before you head out on your next run, try doing a few running-specific dynamic stretches to increase your mobility and activate your muscles. If you can, warm up your body a little beforehand and then ease into your run slowly. After your run, do a few static stretches for your hamstrings, quads, calves and hips. You'll be reducing your chance of injury, maybe even improving your time.

Marathon Handbook has a short dynamic warm-up routine with clear videos. Women's Running also offers a good list. Taking those five to ten minutes to properly warm up before you run could be the difference between a long running career and a short one.