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What runner hasn’t suffered a muscle knot or tendinitis? Who wouldn’t give anything for a “magic formula” that would prevent those annoying injuries and those long breaks that ruin the training built up over months? Well, here I offer it to you: stretching after every training session. There’s nothing simpler, easier to do, or more time‑efficient.
Stretching has been and continues to be widely discussed in the running world. We all know how important it is, the benefits it brings, and the problems it helps prevent; but very few of us give it the attention it deserves.
Almost no one does it regularly, and those who do, most perform it without properly focusing on the exercise, which greatly limits its benefits. Worst of all, no one misses it until injuries show up.
In my last years of racing as a professional, I clearly understood the importance of stretching, but it was already too late. Serious injuries had left me “out of the game” for high‑level competition. But interestingly, in that situation where I couldn’t subject my body to heavy workloads, I discovered on my own that I could maintain a good average level thanks to stretching work. It allowed me to better absorb training, releasing part of the tension and giving back to the muscle much of its elasticity.
I discovered that training much less than before, with only one session a day, allowed me to stay at a great level, while still being able to do other work activities. With my personal experience I want to confirm what more and more experts are publishing in their books. They all agree that stretching prevents a large portion of injuries and keeps muscles flexible. Stretching techniques have evolved a lot lately, improving their effectiveness. In this article, I will explain the best techniques so you can perform them better and take full advantage of all their benefits.
If done correctly, the sensation afterwards is pleasant. You shouldn’t try to see how far you can go or go farther than your training partner. You must adapt to your muscle structure, flexibility, and individual tension levels. Each person is different, and it may be that an athlete with seemingly more flexibility stretches much less than the typical “stiff one” who hardly bends. Overstretching the muscle can be as harmful as not stretching, since increased laxity or looseness raises the possibility of ligament injuries; it increases the risk of joint separation and dislocation. The key is consistency and moderation.
The goal is to reduce muscle tension and therefore the tension on joints and tendons, without chasing extreme flexibility, which can harm instead of help. My recommendation is to stretch well after every training session, and before training I suggest skipping them and only doing mobility drills for ankles, knees, and hips. But if you’re going to train after a hard workday and feel clearly tight in different areas of the body, then you should stretch those parts before going out for a run. For those who can’t find time to stretch, we encourage you to do it wherever you go after training (at work, while watching TV, during a phone conversation, in a meeting, etc).
Running many kms and not stretching creates a huge muscular imbalance that can lead to injury in the medium term. Stretching should be a daily routine for any recreational runner, as it releases body tension and even mental tension. We shouldn’t forget that the essence of stretching is yoga.
Doing a minimum of proper daily stretching eliminates muscle tension in the groups loaded by training, helps restore much of the muscle’s initial length, facilitates drainage, stimulates greater blood circulation, and with all this, aids and accelerates training recovery.
Other important benefits include: improved coordination of movements (which become freer and easier), making hard training sessions easier, preventing overloads and injuries, improving body awareness, and, once completed, generating a very pleasant feeling of well‑being.
Runners tend to shorten their leg muscles so much by toning them through daily running that over time it leads to reduced flexibility and therefore decreased biomechanical potential and reduced performance with the same effort, which translates into more seconds over the same distance—potentially minutes in a marathon.
Most distance runners, especially marathoners, have little flexibility—so little that it would be more accurate to say we “lack flexibility.” Most of us look “stiff” and it’s quite a sight to watch us stretch. But this isn’t always due to stretching little or poorly; there are other causes.
The bone structure of the joints can be a factor that limits flexibility. Tendons, ligaments, joint capsules, previous injuries, and the connective tissue surrounding the muscle can also limit movement.
In our case there is an external factor that limits long‑term flexibility: the number of kms we run each year during training. When training loads are very intense, easy stretching exercises are not enough to fully restore previous flexibility. Hence the importance of dedicating one specific day per week to doing advanced stretching for about half an hour.
Stretching exercises are easy to perform, but they require a minimum level of concentration to do them correctly. I used to be one of those who spent stretching time chatting and discussing before or after training at the usual meeting spot for all runners—the track barrier. I could spend 15 minutes stretching but since I wasn’t paying attention to the exercise, I wasn’t doing it well and barely benefited from the work.
Five minutes is enough if you stretch with attention and focusing on the muscle group. If you do it every day, progress will be faster and injury‑free. I suggest stretching alone—you’ll spend much less time and benefit much more. Classic stretching (or what we usually do) should be done with relaxed and sustained tension, paying attention to the area being stretched. You should never feel pain nor bounce, nor should you stretch abruptly, as this can cause injury.
Performing an Easy Stretch: Hold the stretch until you feel slight tension, relaxing while maintaining that tension. Breathing should be slow, rhythmic, and controlled; this will help relax the stretched area. Do not hold your breath while maintaining muscle tension. Relaxing overloaded muscles requires time and patience. You can mentally count the seconds while stretching. With this type of stretch alone you can release tension and maintain your natural flexibility. But it may not be enough after long or intense training sessions. In those cases, you must progress a bit further.
Performing an Advanced Stretch: This is the immediate progression from the previous stretch and is done once the first technique is fully mastered. It consists of gradually increasing the tension, without abrupt movements or bouncing, until you once again feel maximum tension. I insist: there should be no pain, only slight discomfort that fades after a few seconds. Each of us has a different flexibility level, so we should never compare ourselves with others. It’s common for runners with more flexibility to stretch poorly and others with very little flexibility to stretch better.
You should know that muscles are protected by the “stretch reflex,” which causes them to contract whenever an excessive stretch is performed due to abrupt or forced movements. It is a defense mechanism to prevent muscle injuries. When this reflex is triggered, it limits muscle elongation capacity and nothing positive is achieved. If we observe animals, we can notice that they stretch spontaneously, preparing the muscles they are going to use or to relax after many runs. Stretching can be done at any time and place.
Body tissues become more flexible when warm; this is why it is more important and essential to stretch after every training session. A cold muscle is not well supplied with blood, lubricated, or protected for stretching, which makes intense stretching before going for a run inadvisable. My advice is to do 5 to 8 easy stretching exercises, each lasting about 8 to 10 seconds. I know this task is not easy to stick to—I'm telling you from experience—since runners usually value run workouts and strength training more, but it is essential.
Basic Easy Stretching Routine: It is done immediately after training with the purpose of improving flexibility or reducing injury risk. It consists of stretching the desired area to the point of feeling tension and then holding the position. The starting position must be comfortable with good support to avoid contracting other muscles. If the exercise is done lying down, we must keep the back fully in contact with the floor. The lower back tends to arch, but if you lift your head slightly (bringing your chin to your chest) and focus on slow breathing, you will see how the lower back relaxes until fully contacting the mat. Breathing slowly helps relax the muscles further and stretch them more effectively. It is a safe method based on yoga. As tension decreases, the muscle is stretched more. Perform at least 6 easy stretches after each training session.
Flexibility Program: It requires concentration in each exercise and great attention to the area of maximum stretch sensation. Choose between 6 and 8 exercises.
EXERCISES (hold each position for 10’’ to 20’’):
1. Quadriceps Stretch, standing.
Support yourself with one hand and with the other grab your foot, bending the knee to bring the heel to the glute. Hold the position and then repeat with the other leg. A variation is grabbing the foot with the opposite hand, which stretches the outer portion of the quadriceps more.
2. Calves.
Lean your forearms against a wall, resting your head on your hands. Bend one leg forward and extend the other back, slightly bringing your hips forward to align your head, torso, and extended leg in a straight line. Barefoot, the stretch is greater and more effective. Very effective to prevent Achilles tendinitis. A variation is placing the ball of your foot on a curb or step and letting the heel drop below curb level.
3. Soleus.
Stand parallel to a wall or fence, bend both legs, and stretch the soleus of the leg placed farther back; the front leg only serves as support. This stretches the area above the Achilles tendon (soleus), providing great relief, even more than the previous exercise. Better barefoot.
4. Hip Flexors.
Standing, step one leg forward at a right angle and extend the other backward. Gradually lower your hips, feeling a gentle stretch in the front of the hip, hamstrings, and groin. A variation is extending the foot of the back leg. Never push the knee of the front leg past the right angle.
5. Hamstrings I.
Standing in front of an obstacle, table, or fence, with hips parallel to it (this is very important). Place your heel on the obstacle and keep that leg straight. The other leg serves as support, should be slightly bent, with the foot facing forward. Correct position is essential; otherwise, the exercise is ineffective. It is not necessary to reach a right angle with the elevated leg; each runner has their own flexibility, and placing it on a lower object is perfectly fine to maintain correct form. Slowly bending forward from the waist will create a deeper stretch. A variation for those lacking flexibility or with lower back issues is to keep the back straight without bending forward, but with greater flexion of the support leg.
6. Abductors.
Standing in front of an obstacle, table, or fence, with hips perpendicular to it. Place your heel on the obstacle and keep that leg straight. The other leg serves as support, slightly bent, with the foot parallel to the fence. Let your torso drop sideways toward the supported foot until you feel tension in the abductor.
7. Peroneals.
Kneeling, sitting on the tops of your feet, gently leaning your back backward until you feel tension. If the stretch is too intense, support yourself with your hands. Very useful for long-distance runners; your feet will thank you.
8. Foot Arch.
In the same position as the previous one, but with toes tucked under, supporting yourself on your toes. This exercise helps prevent plantar fasciitis.
9. Iliotibial Band.
Do not perform if you suffer from lumbar disc protrusions. Standing, bend the torso forward and downward with legs crossed. The front leg should be slightly bent, and the back leg fully straight to stretch the iliotibial band.
10. Hamstrings II.
Lying on your back close to a wall. Very useful for stretching the hamstrings and relaxing the legs (as it helps venous return). Optimal and highly recommended for those who have or have had lumbar disc protrusions. Raise your legs together and straight, resting them against the wall with your glutes as close to it as possible (6 to 10 cm). This position can be held for several minutes, and when getting up, do so very slowly. A variation is to slowly open the legs.
11. Adductors.
Sitting on the floor, bring the soles of your feet together, holding them with your hands and dropping your knees toward the floor. You may assist with your elbows. It is very important to keep your back straight, not rounded, even if you lean slightly forward.
12. Piriformis.
Lying on your back, bend one knee at 90º and cross it over the other straight leg. With the opposite hand, pull the bent knee toward the floor while turning your head to the opposite side, where your other arm will be extended. Keep feet and ankles relaxed and shoulder blades flat on the floor.
13. Spinal Twist.
Sitting with one leg straight and the other bent. Cross the bent leg over the straight one, placing the foot on the outside of the extended knee. Then bend the opposite arm, placing the elbow on the outer part of the thigh and pushing the knee. This is a good stretch for the back, piriformis, outer hips, and rib cage.
14. Biceps Femoris.
Lying on your back, one leg straight and the other fully bent toward the chest. Hold the bent knee with both hands and gently pull it toward the chest. Do not arch the back; slightly lift the head. A cushion or ball may be placed under the neck. Highly recommended after long runs, as the biceps femoris becomes very toned and shortened.
15. Hamstrings III.
Forbidden for those who have suffered lower back issues or lumbar disc protrusions! Bend the torso forward and downward with legs slightly bent, feet parallel. Gently attempt to straighten the legs until fully extended and hold the position. Before rising, bend the knees again.
OPPOSITION STRETCHES (method of “contract–relax–stretch”)
Derived from physiotherapy treatments. It is the most effective method, especially for improving flexibility. It consists of contracting the muscle we want to stretch and maintaining the contraction for about 3–4", (during this time, the Golgi organs will detect the increase in tension and trigger autogenic inhibition) to then achieve a greater range of the stretch. Then the muscle is relaxed (2”) and immediately after stretched for about 8". Repeat 3 times with each muscle group.
This method can be used in almost all the exercises described above, it is the most effective for preventing injuries and the most suitable for gaining flexibility, if done at least once a week as a specific stretching routine.
You should never bounce, stretch abruptly, or feel pain, as this can easily cause injury. Pain is a sign that the stretch is being done incorrectly. In this case, you must ease off.
TIPS:
o You should not hold your breath while maintaining muscle tension.
o Overstretching the muscle can be as harmful as not stretching.
o Avoid intense stretching before a training session. It is better to do it afterwards.
o Holding the maximum stretch position for more than 20" does not provide any improvement.
o You should not stretch a muscle if it is tight or strained because you may worsen the issue.
o Be careful with stretches forced by another person, as you cannot stop the traction at the moment it becomes dangerous. Require your helper to be very gradual and careful. Only allow overstretching by your physio or massage therapist.
o If the exercise is done lying down, you must keep your back in full contact with the floor. Careful! Every time you bend at the waist, you must slightly flex your knees to avoid damaging the lower back. You should never rise from this position with tense knees (straight legs).
o When standing upright you must keep your back straight.
IN SUMMARY
For those who consider stretching merely a complement to training, I state from my experience that it is a fundamental part of a distance runner’s preparation. It is essential, especially after running.
Five minutes a day is enough. For those who train more than five days a week, I recommend dedicating one day weekly to stretching, for about half an hour. Stretching leads to athletic success; not stretching will lead you to failure, as simple as that.
I recommend two specific stretching books that may be very useful for those who want to go deeper into understanding and improving how to perform them.
o ANDERSON, Bob: Como rejuvenecer el cuerpo estirándose, Barcelona, October 1998, Integral Ediciones, 194 pp.
o ANDERSON, Bob; BURKE, Ed AND PEARL, Bill: Estar en Forma, Barcelona, 1999, Integral, RBA Ediciones de Librerías, 205 pp.
