In accordance with a 2011 assessment within the Cochrane Database of Systematic Opinions, stretching did not cut back lower-body accidents in numerous ranges of runners. Nevertheless, most of the research on stretching and damage prevention for runners use completely different stretching strategies equivalent to static or passive stretching and completely different lengths of time to carry the stretch, in keeping with a 2010 research in Present Sports activities Medication Stories.
It is attainable that dynamic stretching (reasonably than static stretching) earlier than operating might enhance endurance operating efficiency, in keeping with a 2015 research within the Journal of Power and Conditioning Analysis. Dynamic stretching normally entails transferring a joint rapidly by way of a particular vary of movement, equivalent to flexing your knee joint whereas standing so your foot kicks your butt. In comparison with runners who did not stretch, the dynamic stretchers might run longer to exhaustion.
Runner’s World additionally suggests saving these longer, passive stretches for after your run to assist your physique quiet down whereas additionally bettering flexibility. Stretch your hamstrings, hip flexors, quads, and calves for at the very least 30 seconds per leg.