What Can a Lack of Stretching in Running Cause?

Tight hamstrings, calves and hips are typical in many runners. Without stretching, these areas can become overly inflexible, leaving you vulnerable to injury. While too much stretching -- especially static stretching prior to a run -- may leave you too bendy to execute the ideal short, compact stride, dynamic stretching and post-run static stretching afford you multiple benefits.

  1. Static Stretching

    • Static stretching refers to stretches in which you hold the position still for 20 seconds or longer. For example, bending over to touch your toes is a static stretch for your hamstrings. Prior to a run, you may want to skip the static stretching. A study published in the "Journal of Strength and Conditioning Research" in September 2010 found that static stretches performed prior to a run can make you expend more energy while you run and diminish your overall performance. Static stretching, however, can be valuable after your run -- especially if you are extremely tight. Skip it and you risk injury to your low back. As your hamstrings strengthen during running, the pelvis gets pulled down and your spine's curvature can change -- creating strain and even debilitating pain.

    Lower Leg and Foot Pain

    • Your feet, ankles, calves and shins bear a lot of impact during your runs. If the muscles of these regions are stiff, you are more vulnerable to injuries such as plantar fasciitis, Achilles tendinitis, shin splints and calf pulls. Flexible calves help absorb shock as you run, so your feet and ankle joints experience less impact. Static stretching of the calves post workout creates springiness that reduces the suffering of your feet and ankles.

    Dynamic Stretching

    • Another type of stretching, called dynamic stretching, may not look like what you envision as a typical stretch. Slow lunges, squats, leg circles and knee hugs are examples of dynamic stretches that can help improve your performance prior to a run. Dynamic stretches warm up the body and introduce them to the way you'll want them to fire when you head out on the trail. Skip a dynamic stretching routine before a run and you may be limiting your potential.

    Strategy

    • Perform a dynamic warm-up before every run. Include moves such as soldier walks in which you march forward and swing your leg straight in front of you as you touch your opposite hand to the foot. You can also do butt kickers -- short jogs with quick snaps of the knee to bring your heels to your buttocks. High knee jogs loosen up the hip, while walking forward and hugging your knees one at a time enlivens your hamstrings and quadriceps. After a run, commit to at least five minutes of static stretching that includes your calves and hamstrings. Sit on the floor with your legs extended and loop a strap around the bottom of one foot. Gently pull as you flex your toes toward your shin. Hold several seconds and repeat 10 times. For your hamstrings, lie on your back and loop the strap around the base of one foot. Extend the looped foot's leg and gently draw it toward your chest to feel a mild, not painful, stretch.