Benefits of Stretching for Marathon Runners

Introduction

Recreational runners often include stretching in their training routine, hoping to improve performance or prevent injuries. There are two primary stretching methods: static stretching (holding a muscle in a fixed, elongated position) and dynamic stretching (active movements that stretch muscles through their range of motion). The effectiveness of stretching, especially before running, has been debated. Some studies report benefits, while others find little impact, leading to mixed recommendations . In this report, we examine what scientific research says about static vs. dynamic stretching for marathon training, covering their effects on performance and injury prevention. We also highlight which stretches may be beneficial, the timing of stretching (pre-run vs. post-run), and whether factors like age, gender, or experience alter stretching outcomes. Evidence from peer-reviewed studies and expert guidelines is cited to provide an up-to-date, research-backed perspective.

Static vs. Dynamic Stretching: Definitions and Common Practices

Static stretching involves extending a muscle to the point of tension and holding that position for a duration (typically ~15–30 seconds). For example, a runner might bend down to touch their toes and hold the stretch to loosen the hamstrings. Static stretches are commonly used after exercise or in separate flexibility sessions, and traditionally many runners also performed them during warm-ups. Dynamic stretching consists of controlled, repetitive movements that gradually increase reach or speed. Examples include leg swings, walking lunges, high-knee drills, and arm circles. Dynamic stretches are usually incorporated into the pre-run warm-up to raise muscle temperature and improve range of motion without prolonged holds. Each method has distinct effects: static stretching increases flexibility and can relax tight muscles, whereas dynamic stretching prepares the body for motion by activating muscles and enhancing circulation. The following sections will compare how each type influences running performance and injury risk, according to current research.

Impact on Running Performance

Static Stretching and Performance

Long-distance runners often wonder if static stretching will help or hinder their running performance. Research indicates that static stretching immediately before running does not significantly improve performance and may even have short-term downsides if overdone. Holding stretches for too long (>60 seconds per muscle) can cause a temporary decrease in muscle strength and power output . For instance, one review found that prolonged static stretches (≥60 s) led to a 4–5% loss in subsequent strength, whereas shorter static stretches (<60 s) had a much smaller effect (~1% loss) . In endurance running specifically, static stretching has shown minimal benefit for acute performance measures. A scoping review in Frontiers in Physiology concluded that static stretching (even up to 90 seconds) yielded no clear improvement in running performance (such as time trial results), even if it slightly increased running economy (efficiency) . In other words, a brief static stretch before a run might make muscles feel looser and can increase joint range of motion, but it is unlikely to make you run faster in a race.

Some studies have directly tested static stretching versus no stretching on running. In recreational endurance runners, performing a short static stretching routine within a warm-up (after an easy jog) did not harm performance at submaximal intensity and actually improved running economy (lowered energy cost for a given pace) . In that study, runners who did static stretches before a “run to exhaustion” felt the exercise was easier (lower perceived effort) compared to when they did no stretching . However, their overall endurance time did not significantly increase, suggesting static stretching helped them feel more comfortable but didn’t make them go farther or faster . It’s important to note that static stretching’s impact can depend on how it’s done: gentle static stretches of short duration (10–30 seconds) are less likely to impair performance than very long or intense stretches. Major sports medicine organizations recommend not to perform intense static stretches on cold muscles and to be cautious stretching immediately before high-intensity efforts . The Mayo Clinic, for example, notes that static stretching right before explosive activity (like sprinting) may slightly worsen performance and even temporarily weaken hamstring strength . For marathon-paced running (which is lower intensity than sprinting), any negative effect of a brief static stretch is likely small, but there is also little evidence of a direct performance boost.

In summary, static stretching can increase flexibility and might make running feel easier, but it should be used judiciously before competition. Marathon runners can safely include light static stretches in a warm-up after some gentle jogging, but doing prolonged static holds immediately before running is generally not advised if the goal is maximum performance. Instead, static stretching is better saved for after runs or on rest days to improve flexibility (details on post-run stretching are discussed later).

Dynamic Stretching and Performance

Dynamic stretching is widely advocated as the better choice for pre-run warm-ups, and research backs this up for performance enhancement. Dynamic movements help raise muscle temperature, improve blood flow, and prime the nervous system for running-specific motions . As a result, dynamic stretching often improves or maintains running performance in the short term, without the potential performance drop seen with long static holds. Evidence from multiple studies and reviews supports incorporating dynamic stretches before endurance runs. A 2020 review recommended dynamic stretching (in total durations up to ~3–4 minutes) before running if the goal is to enhance performance, instead of static stretching alone . In fact, short bouts of dynamic stretching have been shown to increase running performance metrics, such as running speed and power, whereas static stretching showed no benefit in those metrics .

One controlled study found that a warm-up consisting of 4–5 minutes of dynamic stretching exercises improved subsequent endurance run performance more than a typical easy jogging warm-up . In that protocol, runners performed moves like leg swings, knee-to-chest steps, butt kicks, dynamic knee extensions, and heel-to-toe raises (about 10 repetitions each, done briskly) as their warm-up . Those who did this dynamic routine ran better (longer time to exhaustion at a high submaximal speed) than when they simply did 15 minutes of light jogging to warm up . This suggests that dynamic stretching can activate muscles in a way that directly translates to improved running economy and performance readiness. Other research on well-trained runners similarly noted that dynamic stretching before a run at ~90% VO₂max increased the distance they could run compared to no stretching . Unlike static stretching, dynamic stretching does not reduce muscle force output; on the contrary, it may slightly enhance it by stimulating the muscles. For example, one meta-analysis reported an average performance increase (~1–2%) in strength and power tasks after dynamic stretching . While 1–2% may sound small, over the course of a marathon, having muscles that are fully warmed up could contribute to better running efficiency and potentially a faster time.

It’s worth noting that dynamic stretching routines should be of moderate duration and intensity. Extremely lengthy or exhausting dynamic warm-ups could fatigue the runner before the race. In practice, 5–10 minutes of light activity plus a few minutes of dynamic stretching is effective. Coaches often recommend finishing a warm-up with a few short strides or accelerations, which further prepares the body for race-pace running . When done properly, dynamic stretching as part of a warm-up improves performance or at least ensures no performance decrement, making it a preferred approach for runners. As one sports science review put it, “we recommend that dynamic stretching is performed… but not static stretching, if the goal is to increase running performance” .

Impact on Injury Prevention

Does Stretching Prevent Running Injuries?

A key question for marathon runners is whether stretching helps prevent injuries, especially overuse injuries that can occur during months of training. Common running injuries include shin splints, plantar fasciitis, Achilles tendinopathy, IT-band syndrome, and knee pain. Many runners incorporate stretching in hopes of avoiding these problems. Scientific evidence, however, has not conclusively shown that routine stretching before running prevents injuries in endurance running . Multiple studies have compared stretching vs. not stretching in runners and other populations, and the results are mixed or show no significant difference in injury rates. For instance, a large randomized trial in 1,538 army recruits found no meaningful reduction in lower-limb injuries among those who did a static stretching warm-up compared to those who did not stretch . Both groups did the same physical training, and injury rates were statistically similar (about 10% of participants in each group had injuries over 12 weeks) . The authors concluded that a typical pre-exercise static stretching routine “does not produce clinically meaningful reductions” in injury risk . Similarly, systematic reviews by sports medicine researchers have reached a general consensus that adding static stretching to a warm-up does not significantly reduce the incidence of overuse injuries in running or similar activities . In other words, runners who stretch regularly before runs are not significantly less likely to get, say, a stress fracture or knee tendonitis than runners who don’t stretch, once training mileage and other factors are accounted for.

One reason for the lack of clear injury-prevention effect is that most running injuries are caused by repetitive stress and training errors (sudden increases in mileage or intensity), rather than acute muscle pulls. Stretching primarily affects muscle-tendon flexibility and has more impact on acute muscle strain injuries. Endurance running involves relatively low-intensity, repetitive muscle contractions, without the extreme stretch-shortening cycles seen in sports like sprinting or basketball . A 2004 review paper noted that for sports with high bursts of activity (jumping, sprinting), greater muscle-tendon flexibility from stretching could indeed reduce injury risk by allowing safe storage and release of elastic energy . But in steady-state aerobic activities like jogging or distance running, such extreme flexibility isn’t needed, and making tendons too compliant might even be counterproductive . This perspective is supported by data: studies find no substantial injury-prevention benefit of stretching in sports like running, cycling, and swimming that lack explosive movements . Essentially, while stretching can prevent a pulled hamstring in a sprinter, it might not prevent a stress fracture or tendonitis in a marathon runner.

It’s important to clarify that stretching does increase range of motion and may help correct muscle imbalances, which in theory could reduce certain injury risks (for example, if a runner’s calf muscles are extremely tight, stretching could prevent a calf strain or Achilles issue). However, for the broad category of “running-related injuries,” the evidence remains inconclusive. An infographic in the British Journal of Sports Medicine recently labeled static stretching to prevent injuries as a “running myth,” stating that current research does not support static stretching as a method to reduce injury occurrence . The authors pointed out that many runners continue to believe stretching will keep them injury-free, even though factors like proper training progression and conditioning play a much larger role . Indeed, expert guidelines emphasize gradual, progressive training increases and adequate warm-ups as proven strategies to lower injury risk, rather than relying on stretching alone .

Static vs. Dynamic Stretching for Injury Prevention

Although static stretching before runs has limited evidence for preventing common overuse injuries, it might have some benefit in preventing acute muscle injuries in certain contexts. Some research (including a review by Behm et al. 2016) suggests that regular stretching can reduce acute muscle strain injuries by a notable percentage . One analysis reported a ~54% reduction in acute muscle injuries with stretching programs (often these include static stretching) . However, those acute injuries are more typical in sports with sprinting, sudden direction changes, or jumping. Marathon runners seldom face those explosive muscle tears in training – instead, they battle cumulative stress injuries. Therefore, static stretching’s injury prevention benefit for a marathoner may be indirect: it can keep muscles supple and possibly prevent a severe muscle pull during speedwork or hill repeats, but it’s not a guarantee against the more common overuse ailments.

Dynamic stretching and dynamic warm-ups, on the other hand, have been associated with reducing injury incidence when used consistently. A narrative review in 2023 noted that while direct studies on dynamic stretching and injury rates are few, multiple reports show that warm-ups incorporating dynamic movements lead to lower injury rates in athletes . Dynamic warm-ups (which often include activities like skips, lunges, and sport-specific drills) increase blood flow, improve neuromuscular coordination, and can enhance joint stability – all of which help “bulletproof” the body for the workout to come . For runners, this might mean that doing leg swings, lunges, and drills before a run helps activate stabilizer muscles and improve proprioception (body awareness), potentially preventing missteps or undue strain early in the run. In the review, one of the only direct studies on runners found no difference in injury rates between a dynamic-only warm-up and a dynamic+static warm-up, suggesting that adding static stretches to a dynamic routine did not provide extra protection . Another study cited in dancers (who need flexibility and dynamic movement) showed that a dynamic stretching program improved ankle stability, which could translate to fewer ankle injuries . The overall takeaway was that dynamic stretching is a safe part of warm-ups and likely contributes to injury prevention, though more research is needed to quantify its effects .

Finally, it’s worth mentioning the role of post-run stretching in recovery and injury prevention. Many runners perform static stretches after running (as part of a cool-down) hoping to reduce soreness and stiffness. The science here indicates that stretching does not significantly reduce delayed-onset muscle soreness (DOMS) after exercise . Soreness is caused by microscopic muscle damage and inflammation, and stretching doesn’t flush out those metabolites or repair fibers significantly. Likewise, routine stretching hasn’t been proven to lower the chance of developing chronic injuries in runners . However, post-run static stretching can help maintain flexibility gained during the run and restore muscles to their resting length, which may improve how one feels and moves later. Runners often report feeling more relaxed and less “tight” if they do a gentle stretching routine after a long run . This subjective benefit can encourage adherence to training and potentially improve running form (if a muscle group remains very tight, it could alter mechanics on subsequent runs). So, while stretching after running is not a magic shield against injury, it can be part of a healthy recovery routine for other reasons (flexibility, relaxation, cooldown).

In summary, stretching is only one small piece of the injury prevention puzzle for marathoners. The consensus of modern research is that proper training (avoiding sudden mileage spikes), strength training, and adequate warm-up are far more influential in preventing injuries than stretching alone . Stretching can still be useful to address specific tight areas or muscle imbalances – for example, if a runner has very tight calves contributing to Achilles tendon pain, regular calf stretching might alleviate that stress. But as a general rule, simply doing static stretches before every run is not guaranteed to prevent the common overuse injuries of marathon training.

Timing of Stretching: Before vs. After Running

When and how stretching is performed can alter its effects. The two main opportunities to stretch are before running (as part of warm-up) and after running (as part of cool-down or recovery). Additionally, some runners do separate flexibility sessions (on rest days or evenings) such as yoga or dedicated stretch routines. Below we examine how the timing impacts outcomes:

• Stretching Before Running (Pre-Run): As discussed earlier, the warm-up phase before running is best served by dynamic movements. Before heading out on a run or race, runners should focus on gradually raising their heart rate and loosening muscles through motion. A typical pre-run routine might start with 5–10 minutes of easy jogging or brisk walking, followed by dynamic stretches targeting the legs . For example, a marathon runner prepping for a workout could do leg swings (swinging each leg forward and back), walking lunges with a twist, high knee marches, butt kicks, and ankle circles. These exercises move the joints through their full range and activate the muscles that will be used in running. Experts recommend about 6–8 dynamic drills, especially before high-intensity runs or races . The goal of pre-run stretching is to improve mobility and muscle function without inducing fatigue or reducing muscle stiffness too much. Muscles and tendons actually perform like springs during running, so a certain amount of stiffness is beneficial for economy. Dynamic stretching strikes a good balance: it improves flexibility and blood flow but maintains the elastic tension of the muscle-tendon units.

Static stretching can be done lightly in a pre-run routine if a runner has specific tight spots, but it should be brief and followed by dynamic movements. For instance, if a runner’s calves feel very tight upon waking up, doing a short calf stretch hold for 15–20 seconds before starting the dynamic warm-up might help. The key is not to overdo static stretches before running. Sports medicine guidelines say don’t treat static stretching as a warm-up on its own, and never stretch “cold” muscles . Muscles should be mildly warm (via light cardio) before any static hold. Moreover, aggressive static stretching right before intense running is discouraged, since studies show it can dull performance and slightly increase injury risk in explosive actions . A safe practice is: warm up first (jog or dynamic moves), optionally do a few quick static stretches if needed for problem areas, then continue with dynamic drills and finally the run. This way, you reap the flexibility benefits without the performance downsides. Overall, pre-run stretching should emphasize dynamic techniques to maximize race-day readiness. Many coaches consider dynamic stretching an integral part of the warm-up, on par with strides and drills, especially for competitive marathoners aiming for peak performance.

• Stretching After Running (Post-Run): The post-run period is when static stretching is typically most beneficial. After a long or hard run, muscles are warm, pliable, and often tight from fatigue. Performing static stretches at this time can help reduce muscle tension and gradually cool the body down. While research confirms that post-exercise stretching does not eliminate muscle soreness , runners often feel that a post-run stretch routine improves their recovery experience. Static stretching after running can maintain or improve flexibility over the long term. For example, consistently stretching muscle groups 2–3 times per week can increase joint range of motion over several weeks . Increasing flexibility might be useful for runners who have limitations (such as very tight hip flexors that restrict their stride). Post-run stretching can target those areas without concern for immediate performance, since the workout is already done.

Typical cool-down stretches for runners include: calf stretches (against a wall or step), quadriceps stretch (pulling heel to buttocks), hamstring stretch (seated toe touch or lying hamstring stretch with a band), hip flexor stretch (lunging forward with one knee on the ground), and glute stretch (lying figure-4 stretch or seated twist). These static stretches are held around 20–30 seconds each and help lengthen the muscles that just worked hard. It’s wise to focus on the major muscle groups of the lower body and any area that feels particularly tight . For instance, a marathon runner might hold a calf stretch and feel the tension ease in the Achilles area after a few breaths, then switch sides. Performing these stretches gently (not bouncing) and without pain is important, as overstretching can cause minor muscle fiber damage. Since the muscles are already warm from running, they tend to respond well to stretching at this stage. Another benefit is relaxation – runners often use the cooldown stretch period to decompress mentally and hydrate, reinforcing a mind-body cooldown ritual.

Some evidence-based guidelines go so far as to say stretching is preferable after exercise rather than before. The Mayo Clinic advises that stretching is most effective when muscles are warm and suggests doing it post-workout for safety . This doesn’t mean one must immediately stretch right at the finish line of a marathon (sometimes it’s better to walk for a few minutes and let your heart rate come down first), but in general, post-run is an opportune time for static flexibility work. It can improve joint mobility for the next training session and may help with circulation as part of the cool-down (though light jogging or foam rolling also assist in that regard).

In summary, timing matters: do dynamic stretches before running to prepare for performance, and do static stretches after running to aid flexibility and recovery. This approach leverages the strengths of each method at the appropriate time. The combination of a dynamic warm-up and a static cool-down is widely endorsed by coaches and sports health professionals for endurance runners .

Recommended Stretches and Routines for Marathon Runners

Different types of stretches serve different purposes in a marathon training program. Below, we outline some specific stretches and routines that research and expert opinion suggest are beneficial for long-distance runners:

• Dynamic Warm-Up Exercises: Marathon runners should incorporate dynamic stretching drills before runs, especially key workouts or races. These drills actively move the joints and muscles through the range of motion used in running, improving mobility and activating muscle fibers. Based on literature and expert recommendations, a dynamic warm-up sequence could include:

• Leg swings: Stand on one leg (holding a wall or rail for balance) and swing the other leg forward and backward, gradually increasing the range. This dynamically stretches the hamstrings and hip flexors. Do ~10 swings per leg .

• Knee-to-chest walk: Walk forward slowly, each step pulling one knee up toward the chest with both hands, then release. This stretches the glutes and hamstrings dynamically .

• Butt kicks: Jog in place or forward, kicking heels up toward the buttocks on each stride. This warms up the quadriceps through repeated flexion .

• Toy Soldier (dynamic hamstring stretch): With arms out in front, walk forward kicking one leg straight up toward the opposite hand. Keeps the knee straight to feel a hamstring stretch with each swing.

• Walking lunges with rotation: Take an exaggerated lunge step forward, dropping the back knee toward the ground, and twist your torso gently toward the front leg. This opens the hips and stretches hip flexors, quads, and glutes.

• Heel raises to toe raises: Rock up onto your tip-toes, then back onto your heels, repeating rhythmically. This mobilizes the ankles and Achilles tendon .

• Ankling drills: A quick march on the toes with short steps, which warms up the lower legs.

• Arm swings and torso twists: (Often overlooked by runners) Gently swing the arms in big circles and twist side to side at the waist to loosen the upper body, which helps with an efficient arm drive and posture while running.

These exercises can be done in place or over a short distance. Aim for about 10 repetitions of each movement. The entire dynamic warm-up routine might last around 5–10 minutes. According to one study, doing such a dynamic routine was as good as or better than a 15-minute easy run at getting the body ready, and it led to improved performance metrics in a subsequent run . Runners should adjust the routine to fit their needs (for example, adding extra hip openers if they have stiff hips, or more ankle exercises if prone to calf issues).

• Static Stretching Exercises (Post-Run or Separate Sessions): After running, static stretches can target muscles that tend to get tight. Some effective static stretches for marathon runners include:

• Calf stretch: Stand facing a wall, stagger one leg back, and press the back heel down with the knee straight (for gastrocnemius) . Hold ~30 seconds each side. This stretch helps lengthen the calf muscles and Achilles tendon, which endure heavy load during running.

• Quadriceps stretch: Standing on one leg, pull the opposite foot up behind you toward the buttocks, keeping the knees close together. You should feel a stretch in the front of the thigh (quadriceps). Avoid arching the lower back. Hold 20–30 seconds per leg.

• Hamstring stretch: There are several options. One is the seated hurdler stretch: sit with one leg extended and reach for the toes (or shin) of that foot, keeping the back straight to feel the stretch in the hamstring. Another is lying on your back using a towel or band around your foot to pull the leg up. Hold ~30 seconds per leg.

• Hip flexor stretch: From a lunge position (one knee on the ground, the other foot forward with knee bent 90°), shift your weight forward until you feel a stretch at the front of the hip of the rear leg. You can raise your arm on the same side to intensify the stretch. Hold 20–30 seconds each side.

• Glute and piriformis stretch: Lying on your back, cross one ankle over the opposite knee (making a “figure 4”). Gently pull the uncrossed leg toward your chest; you’ll feel a stretch deep in the buttock of the crossed leg. This helps with hip and glute flexibility.

• Iliotibial (IT) band stretch: While standing, cross one leg behind the other and lean sideways away from the back leg (you can hold a wall for balance). This stretches the outer hip and thigh. Hold each side ~20 seconds. (The IT band is a tendon, not muscle, but the surrounding tissues like the TFL and glutes are stretched in this pose.)

• Lower back stretch: Lie on your back and pull both knees to your chest (the “knees to chest” stretch). This can alleviate lower back tightness after long runs. Hold for 30 seconds, breathing deeply.

These static stretches address the major muscle groups used in running – calves, quads, hamstrings, hips, and glutes . A runner might perform 4–6 of these stretches in a 5- to 10-minute cool-down routine. It’s important to stretch both sides evenly and not force any position. Over time, a gentle static stretching program can improve overall flexibility. For example, a study noted that six weeks of consistent static stretching led to measurable gains in flexibility for athletes . Such improvements might help a marathoner achieve a more fluid stride or reduce muscle tightness that could otherwise lead to compensations.

• Proprioceptive Neuromuscular Facilitation (PNF) or Advanced Stretching: While static and dynamic stretching are the most common, some runners use techniques like PNF stretching to improve flexibility. PNF typically involves contracting a muscle before stretching it, to achieve a deeper stretch. An example is the contract-relax method for hamstrings: lie on your back, raise your leg and push against a partner’s resistance with that leg, then relax and have the partner stretch the hamstring further. Studies show PNF can increase range of motion effectively, but it usually requires a partner or dedicated session, so it’s less common in everyday marathon training routines . Casual marathoners don’t need to do PNF, but it’s a tool that physical therapists might recommend if a runner has a stubbornly tight muscle group.

• Strength and Mobility Exercises: It’s also worth noting that strength training and functional mobility drillscomplement stretching. Exercises like lunges, squats, and calf raises not only build strength but also move joints through a full range (providing a stretching stimulus under load). Research suggests that well-rounded training – including strength work – can increase running economy and potentially improve tendon stiffness in a beneficial way . Marathon runners who incorporate strength training often find they need less dedicated stretching, as their muscles become more balanced and resilient. For older runners, light resistance training can help maintain muscle elasticity and joint range, reducing the reliance on stretching alone for flexibility.

Individual Differences: Age, Gender, and Experience Level

Every runner is unique, and the effectiveness of stretching can vary based on individual factors such as age, gender, flexibility level, and running experience. While research on these specific sub-groups is limited, some insights can be drawn from physiology and expert observations:

• Age: As runners age, muscles and tendons tend to lose some elasticity and flexibility. Older runners (masters athletes) often report increased stiffness and longer recovery times. Stretching might be particularly beneficial for older runners to maintain range of motion and reduce muscle tightness that could lead to strains. For example, an older runner may find that a thorough dynamic warm-up and gentle static stretching after runs help them feel looser and prevent minor injuries like muscle pulls. Guidelines for older adults generally encourage regular flexibility exercises to preserve mobility . However, older runners should also be cautious not to overstretch; aging connective tissue doesn’t tolerate excessive strain as well. A safe approach is to do longer warm-ups and focus on flexibility as a daily practice. Anecdotally, coaches often note that “the older you are, the more you need to warm up” – meaning masters runners benefit from dynamic stretching and gradual build-up before hitting their full running stride. In terms of injury prevention, older runners might be more prone to tendon injuries if they are very stiff, so stretching could help, but they are also more prone to overuse injuries that stretching alone cannot prevent. The bottom line is that older marathoners should incorporate stretching and mobility work routinely, adjusting intensity to their comfort, to help counteract age-related stiffening.

• Gender: Women are generally more flexible than men due to anatomical and hormonal differences. This means female runners might have less need to aggressively stretch to achieve the necessary range of motion for running. Male runners, who often have tighter hamstrings and calves, may find stretching more necessary to avoid restrictions in form. That said, being overly flexible isn’t an advantage in distance running – in fact, some stiffness improves running economy. So each runner should gauge their own flexibility needs. Women may need to focus more on dynamic activation (to ensure muscle strength and stability) since their natural flexibility is higher, whereas men may need to work more on static stretching for tight muscle groups to attain a functional range of motion. Scientific studies on stretching rarely separate results by gender, but one could speculate that men might see relatively larger gains in flexibility from stretching because they start stiffer on average . On the injury side, both men and women benefit from dynamic warm-ups. Women’s greater joint laxity might predispose them to certain injuries (like knee issues), but strengthening is more critical there than stretching. In summary, gender differences exist in baseline flexibility, so the impact of stretching will depend on the individual – a very flexible female runner might devote less time to static stretching and more to strength, while a very inflexible male runner might prioritize a daily stretching routine to prevent mobility limitations.

• Baseline Flexibility and Body Composition: A crucial individual factor is the runner’s natural flexibility or lack thereof. Some runners are naturally tight (can barely touch their toes), while others are naturally limber. Research suggests there may even be genetic components to this; for instance, a gene (COL5A1) associated with tendon stiffness is found more often in elite endurance runners, hinting that a certain level of inflexibility could be advantageous for running economy . In practice, runners who are less flexible might need to stretch more to reach an optimal range of motion for efficient running . If a runner’s muscles are so tight that their stride is shortened or their form is compromised, stretching to improve flexibility can enhance their running mechanics. One study recommended that “less flexible runners, at least, should stretch frequently and also prior to a running event” to attain an optimal flexibility level for economical running . On the other hand, runners who are very flexible (e.g. dancers-turned-runners or yoga enthusiasts) might not need extensive static stretching, and might focus more on dynamic work and strength to ensure their joints are supported. The key is finding the right balance: an optimal level of flexibility exists for each runner. Being too stiff can increase injury risk (muscle strains) and reduce economy if it restricts movement, but being too loose can decrease the elastic recoil that makes running efficient . Most recreational marathoners fall somewhere in the middle and should aim for symmetry and functional flexibility (both legs equally flexible, and enough range to perform running motions comfortably) . If you can, for example, easily do a deep lunge and have no trouble with a slightly bent knee touch of your toes, you likely have sufficient flexibility for marathon running and might not gain much from pushing it further.

• Experience Level: Novice runners and experienced runners often approach stretching differently. Beginners may come into running with poor flexibility (especially if they had a sedentary lifestyle) and muscle imbalances, making them more prone to injuries as they ramp up mileage. For them, a regular stretching routine can be helpful to address tight calves or hips that might otherwise cause pain when the training load increases. However, beginners sometimes overestimate stretching’s protective effects – they might stretch diligently but neglect other crucial aspects like proper shoes, rest, and gradual mileage progression. It’s important for less experienced runners to know that stretching is not a substitute for sensible training planning. As noted in a BJSM piece, many runners hold myths about injury prevention, such as thinking that “not stretching” is a major risk factor, when in reality factors like training errors are more impactful . Experienced marathoners may have already discovered what works for their bodies. Some elite runners, for example, do minimal static stretching and focus more on dynamic warm-ups and drills, while others incorporate yoga on rest days to stay supple. Experience also brings better kinesthetic awareness – seasoned runners can tell which muscle is tight and use targeted stretching or foam rolling to address it. Additionally, over years of training, an experienced runner’s muscles and tendons adapt (they might become stiffer in a beneficial way). A veteran marathoner with many years of mileage might find that too much static stretching actually makes them feel less springy, so they limit it. In contrast, a newcomer might feel every run tightening them up and feel the need to stretch often.

In short, individual differences do play a role in how stretching should be utilized. There is no one-size-fits-all prescription. A younger, flexible runner might only need a brief dynamic warm-up and can skip extensive stretching, whereas an older or notably stiff runner should invest more time in flexibility work to stay injury-free and comfortable. Both static and dynamic stretching can be tailored to the individual: for example, if a runner knows they have a chronically tight IT band, they might include specific hip stretches daily, and if another knows they struggle to “fire” their glutes, they’ll include dynamic glute activation drills before running. Listening to one’s body and perhaps consulting with a coach or physiotherapist can help determine the right stretching routine for each person. The overarching principle from the research is that adequate flexibility is important, but extreme flexibility is not necessary for marathon success . Marathoners should strive for a functional range of motion and use stretching as a tool to maintain that range and prevent specific tightness-related problems.

Conclusion

Stretching remains a common element of marathon training, but its role is nuanced. Current scientific evidence suggests that dynamic stretching is the most beneficial form of stretching for runners to incorporate before running, as part of a warm-up. Dynamic stretches help improve performance by increasing blood flow, muscle temperature, and neuromuscular readiness without the downsides associated with long static stretches . Static stretching, in contrast, is best reserved for after running or separate sessions, where it can improve flexibility and help muscles relax without impeding performance . When it comes to long-term injury prevention, stretching on its own is not a panacea. Consistent research finds that stretching (particularly static stretching) does not significantly reduce the risk of overuse injuries in marathon training . Instead, key injury prevention strategies include gradual training progression, proper footwear, strength training for muscle balance, and adequate recovery. Stretching can play a supporting role – for example, dynamic warm-ups can reduce injury risk by preparing the body, and static stretching can address musculo-tendinous tightness that might contribute to injury – but it should complement, not replace, these primary strategies .

In practical terms, marathon runners should take a balanced approach to stretching:

• Do include dynamic stretching drills before your runs, especially harder sessions and races, to enhance performance and possibly guard against acute pulls. These movements (leg swings, lunges, etc.) are supported by research and expert consensus as a valuable part of warming up .

• Do include static stretching after runs or on rest days if you have tight areas or need to work on flexibility. This can improve your range of motion over time and help with recovery relaxation . Focus on the major muscle groups used in running and hold stretches for 15–30 seconds without bouncing.

• Don’t rely on static stretching before runs to prevent injuries – it’s not a guarantee and, if done to excess, could even hinder your short-term performance . Instead, ensure you warm up thoroughly (which may include a bit of stretching combined with light aerobic exercise).

• Consider your individual needs: If you’re an especially stiff runner, you may benefit more from a daily stretching routine to improve your form and comfort . If you’re already very flexible, focus on dynamic stability and strength, and use stretching sparingly to maintain balance .

• Follow expert guidelines for safe stretching: Warm up before static stretching, avoid pain while stretching, and maintain symmetry (stretch both sides equally) . Quality is more important than quantity; a few effective stretches are better than an exhaustive routine done haphazardly.

In conclusion, stretching can be a helpful component of marathon training when applied correctly. Dynamic stretching is supported by science as a performance booster in warm-ups, and static stretching can aid flexibility and recovery (though it’s not a proven injury shield). Marathon runners should integrate stretching in a way that complements their training – using it to prepare for runs, address personal tightness issues, and unwind afterward. By doing so, they can potentially enhance their running experience, improve their efficiency, and minimize discomfort, all of which contribute to better training consistency and performance over the long 26.2-mile journey.

Sources:

1. Faelli et al. (2021). The Effect of Static and Dynamic Stretching during Warm-Up on Running Economy and Perception of Effort in Recreational Endurance Runners. Int. J. Environ. Res. Public Health, 18(16): 8391672  .

2. Konrad et al. (2021). The Impact of a Single Stretching Session on Running Performance and Running Economy: A Scoping Review. Frontiers in Physiology, 11: 630282  .

3. Witvrouw et al. (2004). Stretching and injury prevention: an obscure relationship. Sports Medicine, 34(7): 443-449  .

4. Pope et al. (2000). A randomized trial of preexercise stretching for prevention of lower-limb injury. Med. Sci. Sports Exerc., 32(2): 271-277  .

5. Behm et al. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. (Referenced in Konrad 2021)  .

6. Feger & Dos’Santos (2023). Potential Effects of Dynamic Stretching on Injury Incidence of Athletes: A Narrative Review. Sports Medicine - Open, 9(1): 37  .

7. Alexander et al. (2020). Infographic: running myth – static stretching reduces injury risk in runners. Br. J. Sports Med., 54(17): 1058-1059 (summarized in Reuters Health article) .

8. Pure Sports Medicine (2022). “Stretching for Endurance Runners” – Literature-backed blog post .

9. Mayo Clinic Staff (2020). “Stretching: Focus on flexibility.” (Expert guidelines) .

10. Yamaguchi et al. (2020). Effect of general warm-up plus dynamic stretching on endurance running performance.Gazzetta Medica Italiana, 179(5): 221-228 (cited in PureSportsMed) .

AI, Spatial Experiences, and the Creative Industry

Midjourney Prompt: "A futuristic cityscape merging technology and creativity, with glowing lines representing the flow of AI and data, artists and coders working together in a digital and physical space, bright and optimistic, blending human and machine elements"

Like many others, I feel we're standing at a rare inflection point—one defined by the rise of generative AI and the massive investment of big companies in spatial experiences. To better understand this moment, I spent the last three months having informal conversations with a range of professionals in technology and creative industries, exploring what they're seeing and where they believe things are headed. Here's what I learned…

The AI Revolution: More Creativity, Not Less

Artificial Intelligence continues to be a double-edged sword in the creative industries. On one hand, AI is seen as a threat—a tool that could replace human creativity with algorithmic outputs. On the other, it's a powerful ally that can augment our creative abilities by handling the more mundane aspects of our work, freeing us to focus on what requires a human touch.

Many artists I spoke with expressed fears about AI encroaching on their livelihoods. These fears are not unfounded; the ability of AI to generate content—whether it's writing, visual art, or music has grown exponentially. However, the challenge is not simply to understand AI-powered tools and workflows but to leverage them in a way that enhances human creativity. The real opportunity lies in using AI to remove the parts of a job where an artist is not adding value, allowing them to concentrate on tasks that require uniquely human skills—like conceptual thinking, emotional resonance, and storytelling.

In this sense, AI has the potential to make jobs in the creative industries more creative, not less. By automating repetitive tasks, AI can help artists push the boundaries of their creativity, exploring new realms of possibility that were previously inaccessible due to time and resource constraints.

Spatial Experiences: The New Frontier

Spatial experiences, driven by advancements in AR and VR, are also becoming increasingly significant in the tech and creative industries. These technologies are not just about creating immersive worlds; they are about reshaping how we interact with the digital and physical environments around us.

One of the most exciting trends in this space is the convergence of AI and spatial computing. This combination is enabling more personalized and interactive experiences, whether in gaming, education, or e-commerce. As the hardware and software continue to evolve, the lines between our digital and physical worlds will blur even further, offering new avenues for creativity and innovation.

For those in the creative industries, this shift presents both opportunities and challenges. On one hand, it opens up new platforms and mediums for artistic expression. On the other, it requires a rethinking of traditional workflows and skillsets. Understanding spatial design principles and the technology behind AR and VR will be crucial for artists who want to remain relevant in this rapidly changing landscape.

The Consumer VS The Enterprise

In the discussions, a clear distinction emerged between the approaches taken for enterprise-focused versus consumer-focused applications in AI and spatial experiences. Enterprises tend to prioritize practical, results-driven applications, while consumer-facing technologies often emphasize creativity and user engagement.

In the enterprise space, AI and spatial technologies are harnessed to solve specific, practical problems. For example, AI-powered facial recognition systems are widely used for security and identification purposes, while autonomous driving technologies are being developed to improve safety and efficiency in transportation. These applications are typically designed to enhance productivity, ensure compliance, and streamline operations. The focus here is on reliability, accuracy, and scalability, often with a clear return on investment as the primary goal.

On the consumer side, the emphasis is more on creativity and personalisation. AI-driven tools for image and video generation, for instance, allow users to create content that was previously out of reach, democratizing access to sophisticated design and production capabilities. Spatial experiences in the consumer realm, such as AR filters on social media or VR gaming, are designed to be immersive and engaging, often pushing the boundaries of what's possible in interactive entertainment. These applications are more experimental and aim to enhance the user experience, often prioritizing novelty and innovation over practicality.

The Human Element in an Automated World

Despite all the advancements in technology, one thing remains clear: the human element is still important. The professionals I spoke with emphasized that while AI can generate content, it is the human touch that brings meaning and depth to these creations.

The challenge for the future will be to strike a balance between leveraging technology to enhance our capabilities and preserving the uniquely human aspects of creativity. This means fostering an environment where artists and technologists can collaborate, using AI as a tool to amplify their strengths rather than replace them.

Looking Ahead: Embracing Change

The tech and creative industries are at a crossroads. The rise of AI and spatial experiences is changing the way we work, create, and interact with the world around us. While these changes can be daunting, they also present unprecedented opportunities for those willing to embrace them.

For artists, the key will be to adapt to these new tools and technologies, using them to enhance their creative processes rather than hinder them. For technologists, the focus should be on creating tools that empower rather than replace, fostering collaboration between man and machine.

I came away from this process feeling cautiously optimistic about the potential for technology in creative pursuits. There's a tremendous opportunity for creators of all scales to gain significant leverage—whether by creating more quickly, more affordably, or unlocking abilities they didn't previously possess. Navigating this will undoubtedly be challenging, and the landscape for individuals and companies alike will look very different in the next five years. But this is just the next step in breaking down the barriers to human creativity.

Apple Immersive Video

What is Apple Immersive Video?

Apple Immersive Video, introduced with the Apple Vision Pro, refers to a method of recording and displaying video that gives a sense of depth and space by utilising stereoscopic techniques. This type of video captures and presents content in a way that mimics how human eyes perceive the real world, offering a 180-degree field of view that can make the viewer feel as if they are physically present in the video. Essentially, it uses two slightly offset images to create a 3D effect, enhancing the realism of the video experience

Apple’s Immersive Video Streams

Apple's Immersive Video streams are designed to deliver high-quality, immersive content that takes full advantage of the capabilities of the Apple Vision Pro headset. These streams have specific technical characteristics that enable an immersive viewing experience.

Fom Mike Swanson’s excellent research.

• Resolution: 4320×4320

• Frame Rate: 90fps

• Colour: HDR10

• Codec: MV-HEVC

• FOV180° H/V

• Max Bitrate: 50Mbps

• Projection: It’s Complicated

Gear List

After extensive research and testing, here’s a list of gear (and daily rental costs in AUD) for capturing high-quality Apple Immersive Video. This setup can produce professional-grade 180-degree stereoscopic content compatible with the Apple Vision Pro:

• Canon EOS R5 C: $300

• Canon RF 5.2mm f/2.8 Dual Fisheye Lens: $132

• 2TB CFexpress 2.0 Type B Card: $110 (512GB Included in camera rental)

• CFexpress 2.0 Type B Reader: $16.50 (included in camera rental)

• USB Battery (25000mAh / hour): $66

• Sturdy Tripod: Owned

• Tripod Extender Arm: Owned

• Lens Cloth: Owned

Workflow

A well-defined workflow is crucial when using prosumer gear, as it helps maximize the potential of your equipment and compensate for any limitations compared to professional-grade tools.

This workflow can delivery an excellent quality 2x4096x4096x59.94FPS Immersive Video (what Apple calls “8K”)

1. Shoot 8192 x 4096 59.94 fps Cinema RAW Light LT

2. Use EOS VR Utility to Convert to Equirectangular SBS Canon Log3 ProRes 4444 (1gb/sec)

3. Sharpen/Denoise in Topaz Video AI & export as ProRes 4444

4. Import into Premiere Pro

5. Set Premiere colour to Rec2100 PQ / 203 Nits

6. Set Laptop Display Profile to HDR Video

7. Edit/Grade

8. Export Rec2100 PQ / 203 Nits Canon ProRes 4444

9. Convert to Spatial video using Spatial Video Tool

10. Playback in Spatial Gen AVP App

Spatial Video Tool Code Example

After exporting your edited video from Premiere Pro, the next crucial step is converting it into Apple's immersive video format using Mike Swanson’s Spatial Video Tool, which prepares the content for optimal viewing on devices like the Apple Vision Pro.

spatial make -i input.mpv -f sbs --cdist 63.0 \\
  --hfov 180.0 --hadjust 0.0 \\
  --projection halfEquirect --hero right \\
  --primary right --quality 0.4 -o output.mov

Spatial Video Quality/Bitrate Settings

During my testing with the Spatial Video Tool, I observed the following bitrates corresponding to different quality settings:

• 0.6: 255Mbps

• 0.5: 78Mbps

• 0.4: 27Mbps

Exporting For YouTube

When uploading immersive video content to YouTube, it's crucial to use specific formats and settings to ensure proper playback and metadata recognition. Here's an overview of the key requirements:

1. Export in HEVC in HDR

2. Include the VR metadata

Note: After uploading, it takes some time for the 4K version to become available.

Distribution

Distribution for Apple Immersive Video is still complicated, due to the infancy of the format and the large file sizes involved.

For small-scale distribution, the following works:

1. Create your MV-HEVC as above

2. Upload to Dropbox, GDrive etc

3. Share the link

And then the recipient needs to:

1. Install the ‘spatialgen’ app for the Apple Vision Pro

2. Download the shared file

3. Open the local file in spatialgen

4. Select ‘180’ and play

Camera Preflight List

A comprehensive checklist is crucial, especially when working with unfamiliar equipment, as it helps ensure all essential steps are followed, minimizing the risk of errors and oversights that could compromise the quality of the work.

• Check Focus (Still Mode)

• Clean Lens

• Tighten Tripod

• Level Tripod

• Connect Battery

• Check Tripod Legs in Shot

• Get Out of Frame!

Lessons

After my initial foray into Apple Immersive Video production, I’m eager to refine my workflow for even better results in future projects. Here are some key lessons learned:

• Need Sturdier Tripod & Head

• Need Better Levelling Head/Plate

• Use Histogram/Zebra to check exposure

• Lower ISO - Noise is BAD

• Wind Noise is BAD

• Darks seem lighter in VR, so grade them down

• 500gb card is not enough

Still To Work Out

While I made significant progress in establishing an Apple Immersive Video workflow, there are still numerous aspects that I need to confirmed or optimise to ensure the highest quality output:

• Match Export Colour to Edit Better

• Better Sharpen/Denoise

• Optimise Bitrate/Quality

• Confirm Best Colour Gamut for RAW conversion

• Confirm Best Colour Settings for Premiere

• Confirm Best Colour Settings for Export

• Confirm Best Colour Profile for Laptop

• Is 60fps needed for landscapes?

• Better way to check focus/exposure

• What is the minimum battery requirement?

• Streaming support

• Better Monitoring

• Why does the final Spatial encoding bitrate increase over time?

• How to share at full resolution/dynamic range on YouTube

Other Links

Here are some additional resources and references that provide valuable insights into Apple Immersive Video production and related technologies:

• https://cam.start.canon/en/S010/manual/html/index.html

• https://www.reddit.com/r/AppleImmersiveVideo/ - Apple Immersive Video Subreddit

Apple Vision Pro Feedback

I originally wrote this as feedback to the most excellent Accidental Tech Podcast, but I thought it was worth sharing. It’s been modified slightly to make it more accessible.

As a photographer, Computer Graphics Supervisor at ILM Sydney and a developer of a simple Apple Vision Pro App that I managed to get approved for launch day I have a few thoughts on some of the reactions to Apple’s latest product launch.

P3 Colour Space Coverage

Some commentators have pointed out that the AVP only covers 92% of the DCI-P3 colour gamut. P3 was originally developed to provide a wider gamut for projects shot on CMYK film stock. You can see in this diagram print film vs DCI-P3 vs ITU-709/sRGB:

I was the lighting supervisor on the film Happy Feet, which was designed to be viewed primarily on film (it came out in 2006 after all). It has lots of colours in the cyan/aqua range which you can see in the diagram has a big mismatch between even DCI-P3 and print film. We struggled to get accurate colour representation with the tools at the time.

Now, with most (but not all) content originating in RGB rather than CMYK, this is less of an issue.  However the wider gamut of DCI-P3 and even wider BT.2020 allow for better reproduction of those extremely saturated cyans and reds:

In practice though, most people would not notice the absence of those colours. In my experience, contrast is far more important than colour. Personally, I'd much rather have solid blacks, good contrast and no local dimming issues than a wider gamut.

If you have a wide-gamut display (eg. any modern Apple display), you can see some gamut comparisons here. In many cases, to see the benefit of P3 you have to oversaturate the image to the point of it looking unnatural.

Resolution

I have some experience shooting spherical panoramic photographs. This means I have a supply of 200-megapixel equirectangular images I can test as immersive environments. You can definitely tell the difference between a spherical panorama at 8k x 4k and one at 16k x 8k. I had issues getting the AVP to display my 16k images without problems (more on that later), so the initial release of my app only uses uncompressed 8k.

This benefit would apply to any 360-degree content, including video. I don't know of any streaming platforms that support 16k delivery (and the bandwidth would probably be prohibitive), so it will be interesting to see how this develops.

Depth in 3D Movies

People talk about 3D content have ‘depth’ or ‘depth information’. I've also worked on a number of 3D movies, including CG animated films like Legend Of The Guardians and live-action post-converted films like Harry Potter and the Deathly Hallows: Part 2. To clarify - no 3D movie has any 'depth' information. They just have two independent streams of video - one for each eye. The 'depth' comes just from the viewer's brain interpreting the disparity between those two streams. What what I've read, this is no different on the AVP. Spatial video is not really 'spatial' it's just stereoscopic 3D.

3D Conversion

There is a big different between films that were shot with 3D cameras (eg Avatar) and ones that are converted afterwards. Shooting 3D still give a better result, but the conversion process has improved. It involves a combination of lots of rotoscoping, reprojection of the 2D frame onto proxy 3D geometry, and (increasingly) ML-driven depth estimation.

Depth-of-field in 3D movies

Other people who have tried the hardware have mentioned that limited depth of field is an issue in 3D movies. It's common practice for the 3D version of an animated film to have reduced defocus (i.e. increased depth of field) to alleviate the frustration a viewer might feel in not being able to focus on different parts of the screen. Also, if the story is being told correctly, the viewer should be creating a similar effect by converging their eyes on the point in the frame the director intends, so defocus/bokeh is not as necessary.

Differences between the AVP simulator and the hardware

I can't say too much about this without breaking the Developer Lab NDA, but this was my first time developing for any of Apple's platforms. Overall, I found the experience really positive, the simulator worked well, and I got good feedback from App Review. However, I did run into issues where I had a bug that manifested on the hardware but not in the simulator (and vice-versa) and it was only by attending an AVP lab that I managed to resolve it (it's also related to why I don't have 16k images in the app). In fact, the current, approved version of my app does not run properly in the simulator.

I’m not sure if this is common. I’ve heard independent developers talking about having to own many test devices, so I assume it is. Being in Australia, it makes future AVP development challenging. I have one in transit from the US, so hopefully it will arrive safely.

Classic Marketplace Scam

Facebook is spending $40 billion on AI infrastructure in 2024. Maybe they can fix this all-too-common PayID scam.

Scammers Use Deepfakes To Steal $25M

Amazing story that seems just a taste of what’s coming. Scammers used a deepfake video of an employee’s CFO in a video conference to convince him to transfer $25M USD in 15 separate transactions to accounts they controlled. The victim initially felt something was wrong, but his suspicions were allayed when other colleagues appeared to join the call. Police believe the deepfake was trained on past legitimate video conferences and was probably driven by DeepFaceLive, the real-time version of the open-source software that powers most of the deepfakes on the internet. The scam was uncovered only after the victim contacted his company's head office. This is the first reported scam of this type in Hong Kong.

Welcome to Barbaric Yawp!

With the modern internet, so much of how we communicate is moderated by algorithms. I realised it was time I had a centralised place to keep all my random links, comments and projects. One that I can control and use for all the bits and pieces my mind tends to uncover.

I don’t have a grand plan, beyond being inspired by sites like Stratechery and Daring Fireball (both of which you should definitely check out).

All I ask is that If you like what I’m doing, please keep coming back and as a bonus, let others know too.

B