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Stretching: Before or After Running? And Why It Matters

Running isn’t just physical – it’s a lifestyle entwined with discipline, endurance, and self-improvement. Debates about stretching in fitness can impact your routine’s success. We’re delving into stretching in running to help tailor your schedule to your goals.

The Warm-Up Myth

Traditionally, the ‘stretch and go’ warm-up method has been the go-to for athletes across the board. But times change, and so too does the understanding of our bodies and how they function optimally. We’re going to explore the nuance of warming up with stretches and uncover the intricacies of stretching’s role in the running routine.

Real-Time Flexibility Boost

Before hitting the pavement, stretching is often seen as the natural precursor to limber our muscles. It’s believed to improve the range of motion and set the stage for a dynamic run. But just how much truth is there to this warm-up ritual?

Muscle Activation or Over-Relaxation?

Some advocate that pre-run stretching doesn’t just prepare but also primes the muscles for action, effectively ‘activating’ them. However, there’s a flip side to this. Over-stretching before a workout can lead to a state of reduced muscle tension, possibly nullifying the spring-like response in your step that comes from tighter muscles.

The Cool Down Conundrum

The story doesn’t end at the finish line. What you do after your run can be just as crucial as the mileage you cover.

Post-Run Recovery Stretches

After exerting your body in a run, the muscles tighten up in response to the stress. Post-run stretching can help to counteract this by restoring them to their pre-run state, aiding in quicker recovery.

Delayed Onset Muscle Soreness (DOMS) Defense

One of the sworn by benefits of stretching post-run is its ability to stave off that unavoidable next-day stiffness. But is there scientific grounding in this postulate?

Debunking the Myths

In a world full of fitness folklore, it’s essential to dig into the science and research behind our stretching beliefs.

The Overstated Injury Prevention

Many have heralded pre-run stretching as the guardian of their bodies against the wear and tear of running. But are we overselling its preventive power?

The Timing Fallacy

The question of when to stretch is not one-size-fits-all. Factors such as the type of stretching (static, dynamic, ballistic), the individual’s level of fitness, and the immediate running goals play a critical part in deciding the ideal stretching strategy.

Best Practices

We’re not here only to deconstruct the stretching riddle; we’re also here to provide guidance.

Tailoring Your Routine to Your Body

Suggested routines and stretches are well and good, but nothing beats a personalized plan. Your specific needs, limitations, and objectives should be the compass guiding your stretching endeavors.

Trial and Error

The best practices often come from testing and adapting over time. Don’t be afraid to mix up your stretching approach and observe the outcomes it yields.

The Stretching Paradigm – Always Evolving

The fitness landscape is constantly transforming, and the debate around pre and post-run stretching is just one snapshot of the larger picture. New findings and methodologies continually emerge, each adding a layer of understanding to our pursuit of a healthier, more efficient run.

Staying Informed

Maintaining an active interest in the current discourse of fitness and stretching is the key to evolving your practice. Stay tuned into research, professional advice, and the experiences of other runners.

A Balanced Approach

At its core, stretching is about balance – preparing the body for activity without sapping its immediate readiness, and aiding recovery without hindering future performance. Striking the perfect balance is an art of its own, and it’s one that requires iteration and attention to what your body is telling you.


In the world of fitness trends, stretching remains crucial for runners. Timing for stretching is flexible, offering ways to improve your running. Stay focused on goals, listen to new insights, and respect your body to optimize stretching. In this game, the finish line is not a stopping point but a dedication to your running vitality.

Shamaine Physiophyx PT

Dr. Sharmaine Longsworth

DPT, CIDN, Owner and Founder of Physiophyx PT

"We Help People Get Rid of Pain & Injuries and Return to an Active Lifestyle Without Pain Meds, Injections, or Surgery."
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