358: Fix Your Stretching Routine: 3 Common Mistakes Runners Make

Stop Making These 3 Stretching Mistakes to Improve Your Running

Stretching: it's a practice as old as exercise itself, with opinions and methods as varied as runners on a track. But, are you stretching the right way? Or, better yet, do you really need to stretch at all? On episode 358, we dive deep into the essentials of stretching, debunking common myths and highlighting mistakes that could be hampering your performance and risking injury.

Is Stretching Necessary for Runners?

First off, we tackled the age-old question: Is stretching truly necessary for runners? Many runners attribute pain and injuries to not stretching enough. However, stretching, or the lack thereof, is not always the culprit behind running woes.

Understanding Flexibility vs. Mobility

First, let's talk about the difference between flexibility and mobility - two terms often used interchangeably but signifying very different capabilities. Flexibility is about your muscles and their capacity to elongate, while mobility encompasses how your joints and tissues move within their range of motion, requiring both flexibility and strength. This distinction is vital as it influences the type of stretching or mobility work you should focus on, depending on your individual needs and goals.

While static stretching is NOT necessary for everyone, mobility, or dynamic stretching is.  Let's dig into the 3 main mistakes we see runners making...

Mistake #1: Not Stretching At All

Skipping stretching altogether is a common mistake among runners. Keep in mind, when we say stretching here, we are talking about dynamic stretching, or mobility work.  This involves moving through your range of motion in various joints to warm up the body, increase blood flow, and prepare the body for exercise.  Even minimal dynamic stretching before a run can enhance your performance and decrease injury risk. Dynamic stretches involve moving in and out of a stretch, rather than holding it, warming up the body in a way that static stretching cannot match.  It's also great after a run as a way to cool down, reduce stiffness and tightness that may have developed, and improve range of motion and mobility for daily activities.

Mistake #2: Stretching Too Much

Yes, there is such a thing as overstretching. Constant, excessive stretching, especially static stretching, can lead to increased injuries and muscle pain. It turns out weakness often masquerades as tightness, leading some to stretch overly tight muscles when they should be focusing on strengthening them instead.

Mistake #3: Stretching the Wrong Way

Prioritizing static stretches before a run can impair performance. Instead, engaging in dynamic stretches before running and saving static stretches or more mobility-focused work for after running can optimize your flexibility and strength, maintaining the essential balance needed for peak performance.

Tailoring Stretching to Your Needs

Not every runner needs the same type of stretching. Flexibility requirements vary significantly among different kinds of running and other activities. For instance, a marathoner has different flexibility and mobility needs compared to a sprinter or hurdler. Understanding your body, recognizing where you might be limited, and targeting those areas with appropriate dynamic stretches or mobility exercises is key.

Stretching is not a one-size-fits-all aspect of running training. By avoiding these three common mistakes, focusing on dynamic stretching before runs, and incorporating an individualized mix of mobility and strength work, you can enhance your performance, decrease your risk of injury, and improve your overall physical health. Remember, the goal is not to achieve an arbitrary level of flexibility but to possess the range of motion and strength necessary for your running and daily life.

Listen to episode 358 of the Real Life Runners Podcast for a deeper dive into these essential stretching strategies. Whether you're a seasoned marathoner or a casual weekend jogger, we've got insights that could change how you think about stretching and its role in your running regimen.