by Wilhelm Schnotz

Created on: August 01, 2007

When stretching before running is done properly it has many benefits for the runner. Stretching before running is essential for all runners. Stretching before a run is an essential element of all workouts or training sessions. No matter how young or old or fit or tall or slim you are you need to stretch before running workout.

For your stretching before your run to be effective you need to warm-up with a 10-15 minute jog at an easy pace preferably on a course similar to that you will use for your training session. The benefits of stretching (and the warm-up preceding it) before running have been scientifically proven to include:

- Increased body, muscle and tissue temperature
- Increased heart rate
- Decreased muscle stiffness as muscle temperature is reduced more gradually
- Reduced muscle soreness and inflammation of muscles
- Increase in nerve impulse speeds and reaction time
- Increased flexibility or extensibility of muscles
- Decreased tension in the muscles
- Increase in blood flow to the stretched muscles
- Increased relaxation of muscles and better mental relaxation
- Prepares the athlete both physiologically and psychologically for their training session
- Reduced risk of injuries such as strains, sprains and other running related injuries

The benefits that are provided by this stretching before exercise should definitely lead to more enjoyable running and less injuries. The most common and effective type of stretches before running are static stretches. A static stretch is when a muscle is gradually stretched through its full range of motion for about 20-40 seconds. In fact most research has shown that holding each stretch for approximately this time (30 seconds) is the most effective. The stretches you do before your run should involve most of the major muscle groups like the calf, hamstrings, quadriceps, hips/groin, abdominals and back muscles and they should each be done 2-3 times for maximum benefit. I cannot stress enough the importance of going for an easy jog before you stretch there is little point in stretching cold, stiff muscles.

I hope this is a good reminder of the importance of stretching after a run and I hope you benefit from the stretching you do after your runs from now on.

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