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:
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