Stretching Myths and Warm-Up Musts: How to Truly Prepare for Your Next Run

Whether you’re gearing up for a casual jog or training for a marathon, the warm-up is a key ritual for many runners. But what does the research really say about stretching? Studies have shown that neither static nor dynamic stretching significantly impacts running performance (1).

So, should you ditch stretching altogether? Not necessarily. If stretching has always been part of your routine to feel physically and mentally prepared, it can still play an important role (1). However, knowing when and how to stretch is essential—dynamic stretching is ideal before a run, while static stretching is best left for post-run recovery.

In this blog, we’ll unpack the myths around stretching, explore the benefits of warming up, and help you create a pre-run routine that sets you up for success.

Rethinking Stretching: What the Research Says

Recent studies suggest that stretching—whether static (holding a stretch) or dynamic (controlled movements)—doesn’t directly enhance running performance. In fact, static stretching can temporarily reduce muscle strength and power, making it less effective before a run (2).

Dynamic stretching, on the other hand, has been shown to better prepare the body for activity. By mimicking the movements of running, it warms up your muscles, increases joint mobility, and activates key muscle groups. While it might not boost performance directly, it helps create smoother, more efficient movement patterns and reduces the risk of injury.

Studies indicate that static stretching or holding a stretch doesn’t directly enhance running performance.

Why Stretching Still Has a Place

If stretching helps you feel mentally focused or physically ready to run, it can still be a valuable part of your warm-up. The key is timing:

• Dynamic Stretching: Incorporate these movements before your run to activate muscles and improve range of motion.

• Static Stretching: Save static stretches for after your run, when your muscles are warm. Post-run stretching is great for aiding recovery (2).

The Bigger Picture: Warming Up for Mind and Body

A proper warm-up is about more than just stretching—it’s about preparing your entire system for the activity ahead. It primes your muscles, activates your joints, and gets your mind in the zone.

Here’s what a good warm-up can do:

1. Increase Blood Flow: Gentle movements elevate your heart rate, improving circulation and delivering oxygen to your muscles (2).

2. Activate Key Muscles: Targeted exercises engage the muscles you’ll rely on during your run, reducing the risk of injury (3).

3. Boost Mobility: Dynamic movements improve joint range of motion, reducing stiffness (3).

4. Enhance Mental Focus: A warm-up provides a chance to center yourself, set goals, and clear distractions.

While dynamic stretching (controlled movements) doesn’t directly enhance running performance, it has been shown to better prepare the body for activity.

Building Your Pre-Run Routine

Create a warm-up that combines movement, mental preparation, and stretching tailored to the timing and your needs.

1. Light Jog or Walk: Start with 5–10 minutes to gradually raise your heart rate and warm your muscles.

2. Dynamic Movements: Add exercises like leg swings, walking lunges, and high knees to activate your muscles and mimic running motions.

3. Stretch (Optional): If stretching is part of your ritual, incorporate dynamic stretches before your run and save static stretches for after.

4. Mental Check-In: Take a moment to visualize your run, set intentions, and focus on your breathing.

Chiropractic Care: Supporting Your Running Goals

Beyond warming up, chiropractic care can be an integral part of your running routine. Chiropractors help runners stay aligned, prevent injuries, and recover faster, so you can focus on achieving your goals.

Here’s how chiropractic care supports your runs:

1. Improve Function: Ensures your spine and joints are functioning optimally to promote efficient movement and reduce strain (4).

2. Relieve Pain and Tension: Manipulations can reduce muscle tension, alleviate nerve compression, and promote the release of endorphins, leading to pain relief and improved mobility (5).

3. Enhances Mobility: Techniques like adjustments and soft tissue therapy increase joint flexibility and range of motion (6).

4. Injury Prevention: Identifies and addresses imbalances or weaknesses before they lead to injury.

5. Holistic Health Advice: Offers guidance on nutrition, recovery, and exercise to keep you at your best.

Conclusion

Although research shows that stretching has little to no impact on performance, what truly matters is getting your body moving to enhance overall mental preparedness (7). A warm-up that includes light, dynamic movements can help you focus, feel more connected to your body, and set a positive tone for your run—whether it’s a casual jog or a marathon. Remember, a good run starts with a clear mind and a ready body. As chiropractors, we’re here to support you in staying injury-free and mentally prepared—one step at a time.

References 

1. Blazevich, A. J., Gill, N. D., Kvorning, T., Kay, A. D., Goh, A. M., Hilton, B., ... & Behm, D. G. (2018). No effect of muscle stretching within a full, dynamic warm-up on athletic performance. Medicine & Science in Sports & Exercise, 50(6), 1258-1266.

2. McGowan, C. J., Pyne, D. B., Thompson, K. G., & Rattray, B. (2015). Warm-up strategies for sport and exercise: mechanisms and applications. Sports medicine, 45, 1523-1546.

3. Padua, E., D’Amico, A. G., Alashram, A., Campoli, F., Romagnoli, C., Lombardo, M., ... & Annino, G. (2019). Effectiveness of warm-up routine on the ankle injuries prevention in young female basketball players: A randomized controlled trial. Medicina, 55(10), 690.

4. Vining, R., Long, C., Minkalis, A., Gudavalli, M., Xia, T., Walter, J., Coulter, I., & Goertz, C. (2020). Effects of Chiropractic Care on Strength, Balance, and Endurance in Active-Duty U.S. Military Personnel with Low Back Pain: A Randomized Controlled Trial.. Journal of alternative and complementary medicine. https://doi.org/10.1089/acm.2020.0107.

5. Bialosky JE, Bishop MD, Robinson ME, Zeppieri G Jr, George SZ. Spinal manipulative therapy has an immediate effect on thermal pain sensitivity in people with low back pain: a randomized controlled trial. Phys Ther. 2009;89(12):1292-1303. doi:10.2522/ptj.20090058

6. Galindez-Ibarbengoetxea, X., Setuain, I., Andersen, L. L., Ramirez-Velez, R., González-Izal, M., Jauregi, A., & Izquierdo, M. (2017). Effects of cervical high-velocity low-amplitude techniques on range of motion, strength performance, and cardiovascular outcomes: a review. The Journal of Alternative and Complementary Medicine, 23(9), 667-675.

7. Afonso, J., Brito, J., Abade, E., Rendeiro-Pinho, G., Baptista, I., Figueiredo, P., & Nakamura, F. Y. (2024). Revisiting the ‘Whys’ and ‘Hows’ of the Warm-Up: Are We Asking the Right Questions?. Sports Medicine, 54(1), 23-30.