Stretching has long been a debated topic among runners. Various studies have presented conflicting opinions—some claim it helps prevent injuries, while others argue it increases the risk.

Some suggest it enhances performance, while others believe it may have a negative impact. Given these contradictions, it is useful to observe how professional athletes incorporate stretching into their routines.

One key principle stands out: improper stretching can do more harm than good. Rushing through movements without focus or understanding may lead to unnecessary strain. If stretching is viewed as a waste of time, skipping it might be preferable unless preparing for an important performance.

The following sections outline different stretching techniques, their ideal timing, and the recommended duration for each.

Types of Stretching

Static Stretching

This widely recognized method involves holding a position for several seconds, sometimes extending beyond a minute. It is generally not recommended before or after intense training sessions or competitions.

When performed before running, it may slightly reduce muscle performance, and when done afterward, it can increase the likelihood of strain. A better approach is to incorporate it before light workouts or at separate times during the day.

- Pros: Simple to perform.

- Cons: May decrease muscle performance if done before running; potential risk of strain if done immediately after.

Dynamic Stretching

Performed while standing and moving, this technique involves short, repeated stretches lasting less than a second each. It is especially useful before high-intensity training sessions or races.

- Pros: Excellent for warming up.

- Cons: Requires practice to master various movements.

Active-Isolated Stretching (Wharton Method)

This method involves contracting the muscle opposite to the one being stretched, followed by a brief stretch lasting no more than two seconds to prevent reflexive muscle tightening. The movement is repeated multiple times (typically 6 to 12 repetitions). Suitable for various training situations.

- Pros: Rapid improvement in flexibility.

- Cons: Requires initial effort to learn the correct execution.

Assisted Stretching

Performed in a completely relaxed state, this type of stretching is guided by a specialist who adjusts joint movement and tension based on the level of upcoming physical activity.

- Pros: Allows for complete relaxation.

- Cons: Requires the availability of a trained professional.

Myofascial Release

This approach involves using tools such as foam rollers, sticks, or tennis balls to apply self-massage techniques, utilizing body weight for pressure. It serves as both a warm-up method and a recovery tool after training.

- Pros: Easy to implement.

- Cons: Does not provide traditional stretching, though it may lead to similar benefits.

How Much Time Should Be Spent on Stretching?

The amount of time dedicated to stretching depends on individual needs and availability. Ideally, dynamic and active-isolated stretching should be performed for at least 10 to 15 minutes before running to maximize effectiveness.