Stretching - Yes or No?

One of the most frequently discussed topics among runners is stretching!

Is stretching even useful, and if so, should it be done before or after running? There is no blanket answer to these questions! In general, it is important to distinguish between dynamic and static stretching in this discussion.

Static stretching before running?

In runner conversations, the classic form of static stretching is often the only one considered. This means the runner holds a position for an extended period (about 20 to 30 seconds). A less recognized role is played by dynamic stretching (also called swing exercises). Particularly noticeable is the discrepancy between static and dynamic stretching in recreational sports compared to elite sports. At large running events, you will see many runners performing static stretches right before the start. But has anyone ever seen elite athletes perform 20-second static stretches before a marathon or track and field event? Hardly!

These professional runners cannot be entirely wrong in their immediate pre-competition preparation given their success. The widespread misconception that static stretching immediately before running improves race performance has long been disproven. Muscle length increase is also excluded; only resistance to stretching discomfort increases. Studies have even shown a negative effect. More on this here: "Stretching before running – absolutely not!" Not only in runners, but also in cyclists, stretching directly before the session led to weaker performance.

Does stretching prevent injuries?

Another claim is that stretching prevents injuries. This is also false. By increasing muscle length, the body loses some of its ability to protect against overstretching. This means the risk of injury can actually increase. Muscular imbalances are also not corrected by stretching; here, strength training tailored to the runner is more effective. Static stretching should be strictly avoided in activities requiring explosive strength, such as sprinting or middle-distance runs like 800 meters or 1,500 meters. These athletes instead rely more on dynamic swing exercises.

When is static stretching useful?

Static stretching can be useful after injuries to restore a shortened muscle to its original length through individualized stretching exercises. For many athletes, stretching also has a relaxing effect. It encourages focused attention on the body and breathing, which enhances body awareness and, consequently, relaxation.