Stretching For Runners
AD - this post is in collaboration with Stretch Inc.
Hands up if you’re a runner and you regularly ‘forget’ to stretch…yep, me too. It’s just too easy to jump in the shower and get on with my day, rather than take 5 minutes to stretch out. Which is pretty shameful really!
In the lead up to London Marathon I started really investing in my recovery, and particularly stretching. I visited stretch inc. for regular assisted-stretches, and was amazed by the difference it made. My body felt strong and moved with ease, I held myself better and I was recovering from longer runs effectively. It was a game changer and totally changed my view on the importance of stretching and recovery.
So what is it about stretching when you’re a runner? I caught up with Stretch Inc. CEO Tom Dickie, a qualified sports therapist, to chat about why we should all be a bit more focused on stretching.
Why Should Runners Invest Time In Stretching?
Tom explained that we should invest in stretching because prevention is always better than cure. Taking the time to stretch out after a training session aids recovery, helps improve mobility and contributes to muscle and joint health - all things that help prevent injuries and make you a better runner in the long term.
We all know how good it feels after a good stretch, and how it helps us feel more comfortable after a good workout, but something I’d not thought about before talking to Tom was the psychological benefits of stretching. By prioritising recovery you know that you’re doing something that’s really good for you and that creates a positive feedback loop - you feel good because you’re looking after yourself, and you’re looking after yourself because you feel good. While you stretch you are giving yourself space to focus and find mental clarity and a moment of relaxation, something you might not have made time for otherwise. After a stretch, when you’re physically comfortable rather than all knotted up from your workout, you’re more likely to feel positive about your running journey, movement will feel easier and become more efficient, and you’ll recover more quickly after tough runs.
If we neglect our recovery then we miss out on all these amazing benefits, and the more you enjoy the benefits, the more likely stretching will become a non-negotiable in your routine. It’s a win-win.
What Stretches Should Runners Do?
These days I’m pretty confident when it comes to how and when to stretch, but it hasn’t always been that way and I wish I’d had Tom’s pointers when I started out. Here’s what he suggests runners think about when they’re stretching:
break your body down into four quarters - anterior/posterior/upper/lower and develop a routine that covers each area;
it might sound obvious but make sure you pay attention to your legs, hips and glutes as they get a hammering when you run;
runners always seem to neglect their feet, but they are one of the areas which make a huge difference for runners! Pay attention to your planter facia, Achilles and all the muscles that run across your knees and ankles. I really like to roll a lacrosse ball under my foot to release my planter facia and it’s made a huge difference to how I run;
finally, make sure to work some spinal mobility into your routine. When your spine is all tense and rigid you’re losing mobility, leading to pain, which is demoralising and will make running less enjoyable - and the more you enjoy your runs, the more you’ll want to keep running!
When Should Runners Be Stretching?
When I started running I thought that warming up meant doing lots of static stretches to ‘loosen things up’, and it took me a few years to realise that actually I had things wrong - I needed mobility drills at the start of my run, and stretching at the end of my run. Once I got this straight I found I could recover from runs more quickly and had fewer injuries.
Speaking to Tom he really emphasised that stretching should be a core part of every runner’s routine, it should be a non-negotiable rather than an added extra. Ideally, you should be doing what I do and building a routine where you do mobility drills before your run and have a good stretch afterwards. In addition to this Tom suggests integrating bite-size movement throughout your day, things like heel raises that you can do while you brush your teeth and upper body stretches that are great if you’re sat at a desk.
As well as making mobility and stretching part of your run routine and working movement into your day, building assisted stretches into your training plan can make a big difference. Ideally, runners should aim to see a stretchologist every week during a training cycle and every 2 to 4 weeks during your off-season. It sounds like a lot, but to really feel the benefit of assisted stretches you do need to commit to going regularly and I found this made a real difference to how my body felt when I was training for London Marathon, and it was an investment which definitely paid off come race day!
Can You Stretch Too Much? How Do You Know You’re Doing It Right?
Can you stretch too much?! It turns out the answer is YES!
Tom explained that if you’ve got an injury or inflammation then stretching too much could lead to further trauma to your muscles, slowing down recovery and frustrating your running journey. Instead, you want to focus on the idea of letting your stretches ‘marinate’ and let them take effect, rather than rushing to stretch more and more.
It’s important to remember that no two bodies are the same, we’re all unique and it’s really important to listen to your body and recognise what’s right or wrong for you. Be careful, yoga is brilliant, but perhaps it’s distorted our ideas about flexibility. If you can’t touch your toes there might be a reason, and making time for assisted stretches can help you understand how your body works and find where your points of resistance are.
Tom Dickie is the CEO of Stretch Inc. and he is on a mission to help individuals treat their bodies right. Tom is an experienced Sports Therapist and injury rehabilitator having worked in the industry since 2009. He has worked in gyms, clinics, and with other practitioners to develop extensive knowledge about the body, how it works, and how to look after it. Tom is passionate about supporting individuals with their wellness and recovery through assisted stretching.
If you fancy giving assisted stretching a go I’ve teamed up with Stretch Inc. to offer you a 20% discount on your first 2 stretches with the code BETHAN20 (excluding memberships and bundles) - follow this link to book online.
