How To Warm Up Before A Run
Why dynamic exercises are better than static stretches when it comes to preventing injury and improving running performance
Running is a safe and effective form of exercise that brings endless amounts of positive health benefits. There are often questions though, about how we should warm-up prior to a run. Historically we’ve been taught that we should stretch the lower body prior to hitting the road or the trail, and hold each stretch to the point of mild discomfort, for 30 seconds or so.
But does the evidence back this up? Does this static stretching really prevent running injuries, and does it also improve our performance?
Do static stretches help prevent running injuries?
The short answer is no. Numerous scientific studies since the late 1990s discovered that there is no reduction in injury risk if you do static stretches immediately before running.
In fact, some studies suggested that there could be a slight increase in injury. This is because stretching temporarily reduces pain in our end-of-range positions and could cause us to overstretch without realizing during exercise.
Researchers also realized that static stretching isn’t appropriate as a warm-up for running since we don’t need to reach these end-of-range positions. Instead, this kind of stretching is better suited to protect our muscles, ligaments and tendons in activities like gymnastics or dancing which require maximum flexibility.
“There is no reduction in injury risk with static stretching immediately before running.”
How does stretching affect running performance?
Interestingly, research suggests that these warm up stretches seem to reduce running performance - namely in speed, strength, jumping ability and endurance.
Scientists found the reason for this is that static stretching may temporarily reduce the stiffness of tendons in our lower body. And it turns out that we runners actually need some stiffness! Think of having a stiff versus a loose trampoline spring: which one would provide more bounce? Likely the stiffer spring. So a certain degree of tightness is actually helpful for running - it provides more spring and forward propulsion in our steps.
Why dynamic exercises are better way to warm up for a run
Current evidence recommends that we try dynamic exercises as an effective warm-up for running. These are more helpful in increasing blood flow to the muscles that are being worked during running. Dynamic exercises include slow, controlled mid-range movements such as squats, lunges, calf raises, high knees, and butt-kicks.
Another effective warm-up is to simply go for a slow jog before your normal run. For example, if your normal pace is six minutes per kilometre, you could start with a short run at a slower pace - five minutes per kilometre - and then start at your normal pace. Always keep it simple, the most important thing is to get your body moving and warm prior to any exercise routine.
“Current evidence recommends that we try dynamic exercises as an effective warm-up for running.”
Staying injury-free during running
For all runners, effective strategies that reduce the risk of injury come in the form of good training monitoring and muscle strengthening exercises.
At Tall Tree Health, our Registered Physiotherapists are leaders, educators and innovators in their field, and you can expect the highest standard of care. Reach out for a consultation if you’d like help in developing an exercise routine that’s right for you and your body.
Matthew Lacasse, Physiotherapist
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