Thank you so much Goran, the work you do is very inspirational 💜🙏🏾😁 I’m turning 40 this year, and I’ve only discovered running late in my life, but I absolutely Love it, thanks to people like yourself I get a great source of information and inspiration. Wish you all the best on your running journey 💫
@@28mouse85 do you mean read about the subject? Well the best way to know what works is by trying yourself. I stopped stretching and warming up and stopped getting injured.
@@markfinlay422 I mean exactly what I said. You can re word it if you want to, abit strange but whatever. And your a low level athlete. There is 0 top level athletes who don't stretch and warm up. Just going to get injured as proven
I wanted to thank you for this valuable information. I had been struggling with shin splint pain for months. I had been doing a lot of static stretching before my runs. I stopped doing them after I watched this video. I figured I would give it try to see if it would help alleviate the pain. I started Run/Walk slowly for the first half mile to loosen up, then I went straight into my run. I was pleasantly surprised and overjoyed that the pain was drastically reduced after my run. I decided to keep doing this for every run. I finally stopped having shin splints since removing static stretching before my runs. Thanks so much!!!
@@amblincork Yes, this is what I do now. Warm up walk, warm up jog, some quick, easy dynamic stretching, and off I go. Haven't had a shin splint since stopping static stretching at the beginning of my runs. Works for me!
Totally agree. I got mad, downvoted, and left a YT yoga for runners where the teacher kept in some way saying that total flexibility was the goal: "If you can't get completely into this weird bind with maximal static stretches, keep working at it, you will some day". No, I won't. I don't want to be a mushy bendable blob. I want to be an elastic rubber band!
Finally, music to my ears. I looooove running. I haaaaaate stretching. I mean hate stretching which I can say rarely do. But because of not knowing what you have shown us in this video I always felt guilty for not doing so. What I always have done is for my first km I go real slow, at about 7 m/k then I gradually increase my speed. I keep an easy pace of 5:30, with bursts of high intensity of about 1 minute. I do those while running 10kms every day. And after I finish running I walk 1km. No pains, aches, or injuries. Everyday. And I'm almost 60 Thanks for the info.
I stretch briefly for 2 minutes for 2 reasons, to rub out kinks and morning stiffness (airing out muscles) and to start getting my heart rate higher before I run, I tell you why to take this video with a pinch of salt, sitting! Many of us sit way more then we should and your hamstrings can often shorten, stretching is a good way to keep them long and flexible.
I’ve been feeling so much better after stretching, but after this video I trust you that it’s probably just me convincing myself it’s doing anything. Still, it feels refreshing and does no harm so I’ll do some light stretches before runs.
Would love a video about your general approach to avoiding injuries, both as a high-level and beginner-intermediate runner, as well as the lessons you've learnt from your history of running injuries. I think interesting topics are training-plans, progression, days off, strength, low-intensity vs high intensity, etc.
Listen to the body more. If you’re experiencing pain in any part of the body then you should deload (I.e less volume, less intensity, or less distance).
This is fascinating. I’m “older,” and recently returned to running after several years off following a leg fracture. I am carefully easing back into it, using the run-walk method, and have viewed many seemingly contradictory videos on stretching and injury prevention. Given the fact that your body goes through hundreds, if not thousands, of repetitions on a run, it does seem odd to expect a few stretches to somehow effect how your body will move and how it will respond to all of the movement and impacts during a run. Thank you for this informative video. I also viewed your one-year and two-year retrospectives on running daily and found them beautifully done and very inspiring.
I think to do start your runs with a very easy slow relaxed first 10 minutes before you increase the speed is much more important than stretching. I would never start with an intense interval training immediately just because I did some stretching!
Static stretching is the best way to increase range of motion. I try to do it regularly, but not for running and before runs, but for other reasons. One is that I also enjoy climbing/bouldering and there some range of motion is really useful. Another is that I want to (re-)learn to comfortably sit on the floor in a cross-legged position and I do some specific stretches for that. And also I have stiff hips, back and neck form sitting too much and I do some stretches to alleviate that stiffness and regain some lost range of motion. But for general stiffness I might also try to do more static stretches. Definetly I'm not a naturally flexible person.
Just ran 5 miles after seeing this video. First time I haven't been super stiff after the run and I didn't stretch as I have been doing. Thanks soo much for making this video I seriously think it's going to change my entire running experience!!!
Great, how you put in the science side of running and referencing up to date studies. I`ve been unsure on whether I should stretch or not. Now I will focus on dynamic stretching and warm up before running.
I have for years done what works best for me: no stretching before my runs, but some light static stretching after getting home and taking a shower. If I don't do this, my legs will be like cement blocks the next day. I guess cooldown exercise would help too, but the stretching is faster.
Same here! I was taught to do static stretches for warm up and cool down to prevent muscle aches but one day I realised it's the cool down stretches that help prevent the aches. I've stopped warming up static stretches before running or weight training for 4 years now and I'm not getting injured.
Stumbled upon your channel a few months ago when i began my running journey, and I have to say, I'm impressed. Friday I'm running my first "challenging" race, it's a 10km trail race with a 1km overall vertical climb, going to be tough and fun. You are very inspiring and informative, you deserve all the support you get. Love from Israel 🇮🇱 ❤️
I have experienced static stretching of the quadriceps to be important for recovery from jumper's knee. Also when I had a musculair disbalance from cycling. Without static stretching, my muscles tend to shorten, resulting to put press on joints and tendons.
Same for me. I have poor ankle mobility. When i started running i had tight calves. And later i got plantar fasciitis. It is not that bad anymore. But if i don't stretch i still get enkele pain and or my right foot gets tired. Also especially my right foot has a flat arche. Bought arche suport insoles and that also helpt my right feet from not getting so tired on long slow distance runs. Something to also to keep in mind is that i also do weight training so i have a high BMI.
@@amblincork Thank you for this insight. In fact, I need to intensify stretching, as I realised that my leg flexibility has deteriorated over the last years, resulting in muscle and fascia pain.
Thank you so much for this, showing examples of dynamic stretching really helped, ive been dealing with tight quads and hamstrings, and those stretches really helped!
Hi, i'm 42 and started running 4 years ago, i've been attending adult ballet for 20 years, one to 2 days per week, ballet gave me the base for running without injuries, my knees are in excellent condition but i've learned to listen to my body. I always do a 15 minutes warm up before and after running (dynamic stretching as you say), the static stretching goes after all that. I recommend ballet training for runners, ballet will teach you so many things.
I find it beneficial for me to stretch dynamically before running (about 5-6mins) and statically after a run, especially if it was an interval session with higher intensity (10-15mins + foam rolling, again if it was a hard session). Do you mind making a video about foam rollers, too ?
The foam roller just hurts my blood veines, or at least that's how it feels like. I just did it because it was said to be beneficial, but i just ended up hurting myself.
Heck - this is really interesting. I've been suffering from niggling achilles tendon strains, and stretched my calves religiously. I'll try ditching the calf stretches! (Still need to stretch hamstrings for kayaking. That's needed to ensure proper position in the boat.)
Thanks! Yeah for most achilles tendon problems the key solution is to do strength exercises. You can find plenty of info about it online, but the basic premise is to perform different variants of calf raises and do them slowly. Good luck!
Hi There, just subcribed. This could be a real eye opener! I have run every day for 5 years now. Tried all the static stretches there are and gone through long periods of not being fit. Things are looking up this year and strangely i have found that breakthroughs in fitness have happened just when i have asked more of my body and stepped things up. I will be watching more . Thanks for your insight
So, after I watched this video, I incorporated only dynamic stretching instead of static stretching (which I did always) in my training. A couple of weeks have gone by since then. My left ankle and hip injury is gone. I had severe neck and shoulder and chest pain from resistance training - they're better. (I struggled with the mentioned above for over a year.) I'm relieved and motivated - training smart has never made sense to me much until I discovered this channel. Thank you very much Göran. Best regards .☘🍀
I took up your challenge of running every day and it has helped my injuries so much! It’s now just part of my life! And yes Dynamic Warmups are way better!
I am naturally rather flexible, but I tend to cramp easily. I feel that static stretching AFTER a run, really helps me not to cramp as much in future exercises (cramping typically happens when cross training after running without enough stretching)
Good job Goran. I just leave my house and go for a run. Then I am back home, take a shower and have a meal. After long runs on the weekends I also drink my favourite beer. Don't make this sport more complicated as it is. We are probably all amateurs here so just enjoy the process and be consistent. 3:14 marathoner here 🤪
Well, that was a relief! When I heard "Don't stretch!" I was expecting this to be a video advocating just going out the door and run!. But that's not what this was about. Turns out I do little static stretching at all. My warm-up routine involves leg swings, box jumping, hollow body , foot circles and other exercises that get my muscles and joints loose. My cool down is very brief. I've gotten too stiff over the years and need to focus more on strength and mobility than I used to just to keep running at all. Mostly involves core work or targeted remedial/injury prevention exercise (obey your pain). So it's relief to learn that I don't have to completely rethink my running program after all.
Great work. Evidence is excellent and the facts are facts, even if you don't like them. I have started dynamic stretching and love it. Less boring and hurts less.
Your content is a breathe of fresh air in this sector of health awareness and particularly in Running. Been learning a lot and thank you for this. I would LOVE it if you can give your insight on “shin splints” because I’m cursed with it and feel it will break my passion for running.
Are you a beginner? Strengthen your legs and especially your calf muscles and use a foam roller on your calves and your shins after your runs. Use ICE on your shins if painful and do not overtrain too early. All of these worked for me but I did suffer with shin splints at the beginning, I do think it’s generally a beginners injury. But use those methods and it should stop
@@charliewillbourn5061 Not really a beginner, been walking/jogging/running since 2012. Maybe since the whole covid thing, outdoor curfews, so slowed down things a lot been trying to get back into it since. Been warming up legs, training too & icing it, but when i feel i can go for a run a few days later or a week, 1 km in and i stiff up.
Great info! I never bought into the stretch-before-running thing. But I certainly did stretch after running for a good few years. Almost a year ago I ditched the post run stretch and foam roll session and replaced it with a 10-12 minute strength training session. Nothing super strenuous, just getting a decent pump and moving on. I've seen notable improvements across the board. My strength, running and aesthetics have all improved, but so has the way I feel. I really feel like I'm firing on all cylinders.
I used to do ballet and we never did static stretches before workouts, we always started by dynamic stretching and then did static stretches after class
Well, I was working out last week without stretching and now my back is out for the first time in quite a while. But I applaud you for getting me to click on your video.
Loved the breakdown of the running study! As much as I wish I researched and read this stuff myself, I love the video format. Personally I do the dynamic warm up, and static stretching cool down. If I skip them, the first mile of the run feels like hot garbage, and the next day I'm sore.
Awesome video! I do think it's worth mentioning that flexibility and stiffness aren't opposites, but rather different mechanical aspects of tissue. From engineering, stiffness is force per distance (within the elastic region of the "stress/strain curve") whereas flexibility is the total range a muscle can be stretched (how long this elastic region is along the "strain" axis). So improving long-term flexibility wouldn't necessarily hinder stiffness. Whether we need more flexibility can be up for debate (I'd argue that most of us lack hip flexor flexibility due to our lifestyles of sitting). What I think is irrefutable, as you've mentioned, is that stiffness, i.e. the ability to handle greater forces as our muscles shorten (storing and releasing spring energy) is the key to economy, and thus faster running! I don't think intensive training makes us less flexible per se, but instead improves the neuro-mechanical aspects which can produce greater stiffness.
I have always hated stretching, and have never felt it helped. Whenever my family would go on hikes, they would always stretch after, and would still be sore the next day, while I would not stretch, and would be completely fine after only a few hours. I have personally found that making sure to slowly warm up is the key to preventing injuries, while slowly cooling down is the key to avoiding soreness. If I have gone on a 5km run, I will always end it with a few minutes of slow jogging, followed by a minute of walking.
While the better runners tend to be stiffer, that doesn't mean that being stiff makes you a better runner: it's more likely the result of training. Also, there is a big difference between Stretching and Flexibility: while a pre-workout stretch might slightly lower your performance, that doesn't mean that flexibility is shown to be a net negative.
Interesting stuff! Would be nice to see some more videos on topics like this with substantiation. Typically you only see popular ‘science’ being repeated online, without anybody actually looking into the background of it all.
Hell yeah, I was running and stretching and battling with the all running injuries ITB or achilles tendon and I thought that I'm done. I do everything right ... but still getting injured. Last three months I was doing only foam rolling excercises and guess what?? right ... nothing. just no pain .. no pain man. I am so happy but I've just asked myself a question ... how it is possible? But it seems now that I've found an answer. ah ... I'm so relieved that I am at the end of my searching. how good it feels to run without pain .. injury. no stretching rulezzz!!! Thanks Göran.
This was helpful indeed. I am naturally VERY flexible, even now with 60 years on my back. Several years ago I stopped stretching, because I felt, every time, I did it, it damaged my knees. After that, at the age of 55, I began running 50, 100 k and biking long distances (audax brevets). It is a fact that I now feel exactly, when it is necessary to stretch, and only then I do it.
It was really interesting and mind opening to me. I like to run but I also like yoga. And my mobility is way too mobile 😅 I like being flexible, but maybe I will not stretch before and after a run at least. Thank you!
The warm up myths and stretching myths videos are very informative and excellent to see you backing up your arguments with studies. I am interested in these dynamic stretches, can you link or describe some good dynamic stretches. Thanks!
Thank you so much for this! I’m just getting into running and starting with just 3 miles a week and I’m constantly reminded by friends to stretch know I know how! Your the best 😁
Thank you for this video! Everyone has insisted I do this, but I always refused. I am very "bendy", both in muscles and in joints from long year of doing yoga. And while I no longer do my practice, and my mobility is not the same as it was, it's still a lot more than a most people around me have. I never stretch before any exercise (running or weights) for the fear of not being "compact" enough and injuring myself. I only stretch my calves after running (BF shoes put extra strain on those muscles).
I do not and never have stretched , I'm 54 and run every day ( 13 months nonstop so far) and run 50 to 90 miles a week . I did though once injure my right shoulder muscle whilst doing my laces up , so adapted my way of lacing up so as not to let it happen again. Thanks for your videos, they are always interesting . 🏃♂️🏃♂️🏃♂️🏃♂️
I have found that for me, not doing a proper warmup and cool down, particularly around harder exercises has way more impact on how I feel later than whether I do a post static stretch. If I'm doing a long, slow, zone 2 run, I just do five minutes of dynamic mobility stuff. And then just get into it. That and a real ten minute warm up for harder stuff. I usually do a little light stretching after. But after many many PTs over the years, one thing and to be consistent: you really shouldn't do static stretching, particularly if "cold" muscles before exercise because the increased mobility could actually hurt more than it helps.
Interesting. After returning from my last injury 12 months ago i decided to try a new approach whuch was no stretching or leg exercises i.e squats etc I havent been injured since and have got pbs in 10k 10mile and half marathon distance
I had regular injuries from running that I thought were a result of not stretching enough. It wasn't until I started strength training that I realized that it was a STRENGTH issue and not a flexibility issue. Now I run 6 days a week with 2 days doing moderate to heavy leg resistance training, typically variants of deadlift and squats, which has kept me running injury free for almost 2 years! I no longer stretch now but still do a slow jog for 5min to warm up. Strength training has also greatly improved my running which goes without saying.
I got used to extensive cool down, 30 minutes _slow_ running. And sometimes some stretching, just so that it feels good. To my surprise i've been free of injuries for 10 years+ though my running style is certainly horrible. Thank you for that great video and providing the sources!
Hey! I recently found your channel because I started getting into and being very intrigued by running. I think it's a very simple, rewarding and most of all enjoyable way to stay fit, at least when you know what you're doing. Which, after watching this video, made me think: "How does one know of what nature your body is?". When you talked about being naturally stiff or more mobile it got me thinking how you find that out. Personally I've previously been as little active as one could imagine, which is also why I started getting into running. But I always feel almost unnaturally stiff and tense mainly back and shoulders. I started doing the same static stretches 'cause I, as so many others, had heard this everywhere. But now I'm curious to to know if dynamic stretching is more beneficial for my body. I was wondering, maybe as a follow up to this video, would you consider talking more indepth on this topic or rather how to get to know your body better and how to adapt the right stretching routine for your body before/after a run. Of course I understand that this subject is very subtle in which way it applies to every specific individual, so in which case, do you know any sources could be beneficial to read/watch? I really enjoy the content you're making, keep it up:)
Very interesting, this last year I have done very little stretching but instead walk then brisk walk into my runs then walk out of them. Works much better for me.
I do follow mobility routines, which are probably a mixture of dynamic and static stretching since I stop in certain position for quite a while (making it static?). I benefitted a lot from mobility flows (thanks to @calimov) especially for my back & shoulders. I also think that deep squats and anything dynamic around deep squats is helpful for ankle, hip and knee mobility. It's a personal experience only. And given that I am seated most of the time due to work, mobility flows really really help me. As a non scientist I cannot say if my mobility flows are considered static; at least in some positions I stay for quite a while (e.g. deep squats). And.hanging is also great for me personally! Runners should probably pay more attention to strengthening and stabilizing exercises. It's usually underestimated how much a strong core helps plus good balance. A lot of runners also suffer from too little variety in their training. If you run always the same track at the same pace and same time of the day.... Well if it works for you it works. I would get bored. The question remains: if it is not stretching what helps running performance & economy best?
Thanks for sharing your experience! Yeah I agree it's way more important for most people with strengthening and stabilizing exercise thatn stretching. The answer to your question I would say is running! 😀
For the first nine months of running i did static stretching before running and had no issues. I came across advice to switch to dynamic stretches and the first time I didin't do the statics I was sore for three days afterwards. I'm only a recreational runner though.
Knowledge is important, but do what works for you. It's like shoes... people can get downright fanatical about their choice, but no one style works for every body.
I had issues with my hip for years when I started running. Everyone always told me I needed to do more stretching, but it never seemed to provide more than temporary relief. Eventually I stopped stretching (and running) for nine months and took up weight lifting instead. Bam, no more hip problems. I very rarely stretch these days.
Early 👏 thought I tell you how I went for my first half marathon I did it in 1 hour 41 mins happy with the time since I started at the back of the group 👍
It's the same with strength training/weight lifting. Static stretches can increase your risk of injury and lower your performance. However stretching your muscles under load can be beneficial for hypertrophy.
I find that running itself is a form of stretching. Think of your muscles and nerves as the roads on which your brain signals must travel in order to deliver the movement message, as you stretch the roads, the time of signal travel is elongated and when stretching is done to an extreme it happens that the signals take longer than expected and thus there's a lack of coordination leading to mistakes in foot placement and form... leading to injuries. So, I recommend warming up with easy runs prior to competitive running. This may seem overly simplified but I hope my message makes some sense :)
My thoughts are that different injuries tend to respond to different things. I had a groin injury and it responded really well to mobility. I had foot pain which got worse with mobility. 3 weeks rest (and possibly losing 5 pounds) fixed that problem. So that's why I think each injury tends to respond to different tactics. Stretch & strengthen is not the be all end all.
I used to put as much effort into stretching as into run training. It was commonly done those years. I'm pretty sure it was decremental at times. But it also helped with issues, like ITB. There is also a sense of freedom that comes with mobility. Today I only do lite dynamic stretching after runs.
Thank you so much Goran, the work you do is very inspirational 💜🙏🏾😁
I’m turning 40 this year, and I’ve only discovered running late in my life, but I absolutely Love it, thanks to people like yourself I get a great source of information and inspiration.
Wish you all the best on your running journey 💫
Hi G :)
Next video would be great to show some dynamics stretching.
Thanks for the video keep it up. 💯
As a new runner, I haven't been stretching and had wondered if I was making a mistake. This helps to put my mind at ease. Tusen takk!
Happy to help and good luck with your running 😊
Please do some independent research for yourself. Not stretching is absolutely ridiculous
@@28mouse85 do you mean read about the subject? Well the best way to know what works is by trying yourself. I stopped stretching and warming up and stopped getting injured.
I'm now 50 and a new runner. This video really open my mind.
@@markfinlay422 I mean exactly what I said. You can re word it if you want to, abit strange but whatever. And your a low level athlete. There is 0 top level athletes who don't stretch and warm up. Just going to get injured as proven
I wanted to thank you for this valuable information. I had been struggling with shin splint pain for months. I had been doing a lot of static stretching before my runs. I stopped doing them after I watched this video. I figured I would give it try to see if it would help alleviate the pain. I started Run/Walk slowly for the first half mile to loosen up, then I went straight into my run. I was pleasantly surprised and overjoyed that the pain was drastically reduced after my run. I decided to keep doing this for every run. I finally stopped having shin splints since removing static stretching before my runs. Thanks so much!!!
@@amblincork Yes, this is what I do now. Warm up walk, warm up jog, some quick, easy dynamic stretching, and off I go. Haven't had a shin splint since stopping static stretching at the beginning of my runs. Works for me!
Totally agree. I got mad, downvoted, and left a YT yoga for runners where the teacher kept in some way saying that total flexibility was the goal: "If you can't get completely into this weird bind with maximal static stretches, keep working at it, you will some day".
No, I won't. I don't want to be a mushy bendable blob. I want to be an elastic rubber band!
Wow, this is like a christmas present, thank you for spreading knowledge that I wouldn't have found otherwise, tack!
Finally, music to my ears.
I looooove running. I haaaaaate stretching. I mean hate stretching which I can say rarely do.
But because of not knowing what you have shown us in this video I always felt guilty for not doing so. What I always have done is for my first km I go real slow, at about 7 m/k then I gradually increase my speed. I keep an easy pace of 5:30, with bursts of high intensity of about 1 minute. I do those while running 10kms every day. And after I finish running I walk 1km. No pains, aches, or injuries. Everyday. And I'm almost 60
Thanks for the info.
I stretch briefly for 2 minutes for 2 reasons, to rub out kinks and morning stiffness (airing out muscles) and to start getting my heart rate higher before I run, I tell you why to take this video with a pinch of salt, sitting! Many of us sit way more then we should and your hamstrings can often shorten, stretching is a good way to keep them long and flexible.
I’ve been feeling so much better after stretching, but after this video I trust you that it’s probably just me convincing myself it’s doing anything. Still, it feels refreshing and does no harm so I’ll do some light stretches before runs.
How did I it went??
I think the problem is that he is refering to stretching before runs. Static stretches should only be done after runs with dynamic strething before
Would love a video about your general approach to avoiding injuries, both as a high-level and beginner-intermediate runner, as well as the lessons you've learnt from your history of running injuries. I think interesting topics are training-plans, progression, days off, strength, low-intensity vs high intensity, etc.
Best way to avoid injuries while or from running is to simply avoid injuries. That way, you avoid getting injured. Hope this helps.
Listen to the body more. If you’re experiencing pain in any part of the body then you should deload (I.e less volume, less intensity, or less distance).
Really interesting videos! I love it when informational videos are backed up with academic sources, we need more of that
Glad you liked it 😊
Check out Matt B Running, he does a ton of videos breaking down studies on running.
This is fascinating. I’m “older,” and recently returned to running after several years off following a leg fracture. I am carefully easing back into it, using the run-walk method, and have viewed many seemingly contradictory videos on stretching and injury prevention. Given the fact that your body goes through hundreds, if not thousands, of repetitions on a run, it does seem odd to expect a few stretches to somehow effect how your body will move and how it will respond to all of the movement and impacts during a run. Thank you for this informative video. I also viewed your one-year and two-year retrospectives on running daily and found them beautifully done and very inspiring.
I think to do start your runs with a very easy slow relaxed first 10 minutes before you increase the speed is much more important than stretching. I would never start with an intense interval training immediately just because I did some stretching!
Thank you for this! I'm from the Philippines a beginner runner. I'm learning a lot from your videos. Salamat!!! 😊
Great vid! More science to the running community! This can become your UA-cam niche.
Thanks Fredrik, yeah more videos like this coming in the future!
Static stretching is the best way to increase range of motion. I try to do it regularly, but not for running and before runs, but for other reasons. One is that I also enjoy climbing/bouldering and there some range of motion is really useful. Another is that I want to (re-)learn to comfortably sit on the floor in a cross-legged position and I do some specific stretches for that. And also I have stiff hips, back and neck form sitting too much and I do some stretches to alleviate that stiffness and regain some lost range of motion. But for general stiffness I might also try to do more static stretches. Definetly I'm not a naturally flexible person.
Just ran 5 miles after seeing this video. First time I haven't been super stiff after the run and I didn't stretch as I have been doing. Thanks soo much for making this video I seriously think it's going to change my entire running experience!!!
Great to hear!
I really think you are onto something here. Great content on you channel, thank you! ❤
Thanks!
Thanks for the support of the channel! 😀
Great, how you put in the science side of running and referencing up to date studies. I`ve been unsure on whether I should stretch or not. Now I will focus on dynamic stretching and warm up before running.
I have for years done what works best for me: no stretching before my runs, but some light static stretching after getting home and taking a shower. If I don't do this, my legs will be like cement blocks the next day. I guess cooldown exercise would help too, but the stretching is faster.
That's how I approach it, a recovery activity but nothing else.
That's how I roll. I don't stretch before lifting either. People confuse stretching as some kind of warm up.
Same here! I was taught to do static stretches for warm up and cool down to prevent muscle aches but one day I realised it's the cool down stretches that help prevent the aches. I've stopped warming up static stretches before running or weight training for 4 years now and I'm not getting injured.
Hey. Same here too.
Iv only been running for 2 years but have never stretched before or after. I simply walk before and after. Never had an injury yet.
2 years sounds like a long time, but mileage and intensity of sessions also are key :)
Thanks for sharing your experience Paul!
Stumbled upon your channel a few months ago when i began my running journey, and I have to say, I'm impressed.
Friday I'm running my first "challenging" race, it's a 10km trail race with a 1km overall vertical climb, going to be tough and fun.
You are very inspiring and informative, you deserve all the support you get.
Love from Israel 🇮🇱 ❤️
I have experienced static stretching of the quadriceps to be important for recovery from jumper's knee. Also when I had a musculair disbalance from cycling. Without static stretching, my muscles tend to shorten, resulting to put press on joints and tendons.
Same for me. I have poor ankle mobility. When i started running i had tight calves. And later i got plantar fasciitis. It is not that bad anymore. But if i don't stretch i still get enkele pain and or my right foot gets tired. Also especially my right foot has a flat arche. Bought arche suport insoles and that also helpt my right feet from not getting so tired on long slow distance runs. Something to also to keep in mind is that i also do weight training so i have a high BMI.
@@amblincork Thank you for this insight. In fact, I need to intensify stretching, as I realised that my leg flexibility has deteriorated over the last years, resulting in muscle and fascia pain.
Thank you so much for this, showing examples of dynamic stretching really helped, ive been dealing with tight quads and hamstrings, and those stretches really helped!
Hi, i'm 42 and started running 4 years ago, i've been attending adult ballet for 20 years, one to 2 days per week, ballet gave me the base for running without injuries, my knees are in excellent condition but i've learned to listen to my body. I always do a 15 minutes warm up before and after running (dynamic stretching as you say), the static stretching goes after all that. I recommend ballet training for runners, ballet will teach you so many things.
I find it beneficial for me to stretch dynamically before running (about 5-6mins) and statically after a run, especially if it was an interval session with higher intensity (10-15mins + foam rolling, again if it was a hard session). Do you mind making a video about foam rollers, too ?
Thanks for sharing your experience! Yeah that would be an interesting topic to cover, maybe in the future thanks for the suggestion.
I agree: dynamic before, static after has been a successful strategy for me.
Agreed
ua-cam.com/video/0aCiXgPYEmo/v-deo.html&ab_channel=InstituteofHumanAnatomy
The foam roller just hurts my blood veines, or at least that's how it feels like. I just did it because it was said to be beneficial, but i just ended up hurting myself.
Thank you so much for this, my whole life I have been less flexible than most but still performed ok, but I have this guilt around my inflexibility
Thanks for all the effort put in for providing this information
My pleasure!
Yes, yes, yes. Thank you. This makes me understand everything that is going on right now!
Heck - this is really interesting. I've been suffering from niggling achilles tendon strains, and stretched my calves religiously.
I'll try ditching the calf stretches!
(Still need to stretch hamstrings for kayaking. That's needed to ensure proper position in the boat.)
Thanks! Yeah for most achilles tendon problems the key solution is to do strength exercises. You can find plenty of info about it online, but the basic premise is to perform different variants of calf raises and do them slowly. Good luck!
Great for pointing this out! This unscientific belief is so hard to get rid off, been combating it myself for at least 15 in my social circle -.-
I always do some dynamic stretching before and static after the run. That's how I learned. I've never had any running related problems with my legs.
Lucky you. I cant run more than 4 months without injury 🤕
Yes, he doesn't understand basic science. These uneducated UA-cam are a problem on this platform.
Hi There, just subcribed. This could be a real eye opener! I have run every day for 5 years now. Tried all the static stretches there are and gone through long periods of not being fit. Things are looking up this year and strangely i have found that breakthroughs in fitness have happened just when i have asked more of my body and stepped things up. I will be watching more . Thanks for your insight
Thank you! Turns out that our body is smart enough and we can just focus on what we really enjoy.
Absolutely!
Good morning ☀️ have a happy day in Norway with Ellen and the twins ❤️
So, after I watched this video, I incorporated only dynamic stretching instead of static stretching (which I did always) in my training. A couple of weeks have gone by since then. My left ankle and hip injury is gone. I had severe neck and shoulder and chest pain from resistance training - they're better. (I struggled with the mentioned above for over a year.) I'm relieved and motivated - training smart has never made sense to me much until I discovered this channel. Thank you very much Göran. Best regards .☘🍀
I took up your challenge of running every day and it has helped my injuries so much! It’s now just part of my life! And yes Dynamic Warmups are way better!
I am naturally rather flexible, but I tend to cramp easily. I feel that static stretching AFTER a run, really helps me not to cramp as much in future exercises (cramping typically happens when cross training after running without enough stretching)
Good job Goran. I just leave my house and go for a run. Then I am back home, take a shower and have a meal. After long runs on the weekends I also drink my favourite beer. Don't make this sport more complicated as it is. We are probably all amateurs here so just enjoy the process and be consistent. 3:14 marathoner here 🤪
as with every physio related question; the answer is always "it depends"
😂
I feel that balance work is important which goes well with the dynamic training.
Well, that was a relief! When I heard "Don't stretch!" I was expecting this to be a video advocating just going out the door and run!. But that's not what this was about.
Turns out I do little static stretching at all. My warm-up routine involves leg swings, box jumping, hollow body , foot circles and other exercises that get my muscles and joints loose. My cool down is very brief. I've gotten too stiff over the years and need to focus more on strength and mobility than I used to just to keep running at all. Mostly involves core work or targeted remedial/injury prevention exercise (obey your pain). So it's relief to learn that I don't have to completely rethink my running program after all.
Thanks Göran, helps a lot
One of the nicest guys on UA-cam ... And knowledgeable 👍👍👍 cheers from Australia 🦘😂
Great work. Evidence is excellent and the facts are facts, even if you don't like them. I have started dynamic stretching and love it. Less boring and hurts less.
Your content is a breathe of fresh air in this sector of health awareness and particularly in Running.
Been learning a lot and thank you for this.
I would LOVE it if you can give your insight on “shin splints” because I’m cursed with it and feel it will break my passion for running.
Are you a beginner? Strengthen your legs and especially your calf muscles and use a foam roller on your calves and your shins after your runs. Use ICE on your shins if painful and do not overtrain too early. All of these worked for me but I did suffer with shin splints at the beginning, I do think it’s generally a beginners injury. But use those methods and it should stop
@@charliewillbourn5061 Not really a beginner, been walking/jogging/running since 2012.
Maybe since the whole covid thing, outdoor curfews, so slowed down things a lot been trying to get back into it since.
Been warming up legs, training too & icing it, but when i feel i can go for a run a few days later or a week, 1 km in and i stiff up.
@@banughassan8484 use a foam roller every day and see how you go. Pain after 1km really isn’t ideal.
@@charliewillbourn5061 Thanks for your time.
Great job, brother! Thank you for this important information!
Great info! I never bought into the stretch-before-running thing. But I certainly did stretch after running for a good few years. Almost a year ago I ditched the post run stretch and foam roll session and replaced it with a 10-12 minute strength training session. Nothing super strenuous, just getting a decent pump and moving on. I've seen notable improvements across the board. My strength, running and aesthetics have all improved, but so has the way I feel. I really feel like I'm firing on all cylinders.
Mind blowing stuff here, but it all seems to fit. Thank you very much for this.
I used to do ballet and we never did static stretches before workouts, we always started by dynamic stretching and then did static stretches after class
Well, I was working out last week without stretching and now my back is out for the first time in quite a while. But I applaud you for getting me to click on your video.
Loved the breakdown of the running study! As much as I wish I researched and read this stuff myself, I love the video format. Personally I do the dynamic warm up, and static stretching cool down. If I skip them, the first mile of the run feels like hot garbage, and the next day I'm sore.
Awesome video! I do think it's worth mentioning that flexibility and stiffness aren't opposites, but rather different mechanical aspects of tissue. From engineering, stiffness is force per distance (within the elastic region of the "stress/strain curve") whereas flexibility is the total range a muscle can be stretched (how long this elastic region is along the "strain" axis). So improving long-term flexibility wouldn't necessarily hinder stiffness.
Whether we need more flexibility can be up for debate (I'd argue that most of us lack hip flexor flexibility due to our lifestyles of sitting). What I think is irrefutable, as you've mentioned, is that stiffness, i.e. the ability to handle greater forces as our muscles shorten (storing and releasing spring energy) is the key to economy, and thus faster running! I don't think intensive training makes us less flexible per se, but instead improves the neuro-mechanical aspects which can produce greater stiffness.
I have always hated stretching, and have never felt it helped. Whenever my family would go on hikes, they would always stretch after, and would still be sore the next day, while I would not stretch, and would be completely fine after only a few hours.
I have personally found that making sure to slowly warm up is the key to preventing injuries, while slowly cooling down is the key to avoiding soreness. If I have gone on a 5km run, I will always end it with a few minutes of slow jogging, followed by a minute of walking.
That was interesting, I am a classical static stretcher ... but will now try a bit of dynamic.
Glad you found it interesting, good luck!
Great video! Keep up the great work!
The only things i do before running is few sets of push ups, pull ups and dips and i take off
No stretching or anything just walking a 1km back home
Great video, confirms exactly what I thought, Thanks!
While the better runners tend to be stiffer, that doesn't mean that being stiff makes you a better runner: it's more likely the result of training. Also, there is a big difference between Stretching and Flexibility: while a pre-workout stretch might slightly lower your performance, that doesn't mean that flexibility is shown to be a net negative.
Interesting stuff! Would be nice to see some more videos on topics like this with substantiation. Typically you only see popular ‘science’ being repeated online, without anybody actually looking into the background of it all.
Hell yeah, I was running and stretching and battling with the all running injuries ITB or achilles tendon and I thought that I'm done. I do everything right ... but still getting injured. Last three months I was doing only foam rolling excercises and guess what?? right ... nothing. just no pain .. no pain man. I am so happy but I've just asked myself a question ... how it is possible? But it seems now that I've found an answer. ah ... I'm so relieved that I am at the end of my searching. how good it feels to run without pain .. injury. no stretching rulezzz!!! Thanks Göran.
This was helpful indeed. I am naturally VERY flexible, even now with 60 years on my back. Several years ago I stopped stretching, because I felt, every time, I did it, it damaged my knees. After that, at the age of 55, I began running 50, 100 k and biking long distances (audax brevets). It is a fact that I now feel exactly, when it is necessary to stretch, and only then I do it.
It was really interesting and mind opening to me. I like to run but I also like yoga. And my mobility is way too mobile 😅 I like being flexible, but maybe I will not stretch before and after a run at least. Thank you!
great video Goran. Big fan of your work from Panamá
Thank you very much!
The warm up myths and stretching myths videos are very informative and excellent to see you backing up your arguments with studies. I am interested in these dynamic stretches, can you link or describe some good dynamic stretches. Thanks!
Great video as always! Very educational!
I agree with you 💯 . Thanks for making sense of this 👍
Brilliant insights. Thanks so much. It makes perfect sense.
Thank you so much for this! I’m just getting into running and starting with just 3 miles a week and I’m constantly reminded by friends to stretch know I know how! Your the best 😁
Thank you very much! This was an eye opener to me.
Thank you for this video! Everyone has insisted I do this, but I always refused.
I am very "bendy", both in muscles and in joints from long year of doing yoga. And while I no longer do my practice, and my mobility is not the same as it was, it's still a lot more than a most people around me have. I never stretch before any exercise (running or weights) for the fear of not being "compact" enough and injuring myself. I only stretch my calves after running (BF shoes put extra strain on those muscles).
I do not and never have stretched , I'm 54 and run every day ( 13 months nonstop so far) and run 50 to 90 miles a week . I did though once injure my right shoulder muscle whilst doing my laces up , so adapted my way of lacing up so as not to let it happen again. Thanks for your videos, they are always interesting . 🏃♂️🏃♂️🏃♂️🏃♂️
I have found that for me, not doing a proper warmup and cool down, particularly around harder exercises has way more impact on how I feel later than whether I do a post static stretch. If I'm doing a long, slow, zone 2 run, I just do five minutes of dynamic mobility stuff. And then just get into it. That and a real ten minute warm up for harder stuff. I usually do a little light stretching after. But after many many PTs over the years, one thing and to be consistent: you really shouldn't do static stretching, particularly if "cold" muscles before exercise because the increased mobility could actually hurt more than it helps.
Interesting. After returning from my last injury 12 months ago i decided to try a new approach whuch was no stretching or leg exercises i.e squats etc
I havent been injured since and have got pbs in 10k 10mile and half marathon distance
I had regular injuries from running that I thought were a result of not stretching enough. It wasn't until I started strength training that I realized that it was a STRENGTH issue and not a flexibility issue. Now I run 6 days a week with 2 days doing moderate to heavy leg resistance training, typically variants of deadlift and squats, which has kept me running injury free for almost 2 years! I no longer stretch now but still do a slow jog for 5min to warm up. Strength training has also greatly improved my running which goes without saying.
I got used to extensive cool down, 30 minutes _slow_ running. And sometimes some stretching, just so that it feels good. To my surprise i've been free of injuries for 10 years+ though my running style is certainly horrible.
Thank you for that great video and providing the sources!
Can you do more videos with training, itervals and that you try the trainingprogram from other runners and athlets? Nice video!
Thanks, very helpful info. Makes sense intuitively
Hey! I recently found your channel because I started getting into and being very intrigued by running. I think it's a very simple, rewarding and most of all enjoyable way to stay fit, at least when you know what you're doing. Which, after watching this video, made me think:
"How does one know of what nature your body is?".
When you talked about being naturally stiff or more mobile it got me thinking how you find that out. Personally I've previously been as little active as one could imagine, which is also why I started getting into running. But I always feel almost unnaturally stiff and tense mainly back and shoulders.
I started doing the same static stretches 'cause I, as so many others, had heard this everywhere.
But now I'm curious to to know if dynamic stretching is more beneficial for my body.
I was wondering, maybe as a follow up to this video, would you consider talking more indepth on this topic or rather how to get to know your body better and how to adapt the right stretching routine for your body before/after a run.
Of course I understand that this subject is very subtle in which way it applies to every specific individual, so in which case, do you know any sources could be beneficial to read/watch?
I really enjoy the content you're making, keep it up:)
Useful thought
I will take note
Very interesting, this last year I have done very little stretching but instead walk then brisk walk into my runs then walk out of them. Works much better for me.
from now on i'll stretch dynamically
Takk!
Thanks for this! Very informative!
8:32 Yeah 😅 I've found it very interesting. Thank you
I do follow mobility routines, which are probably a mixture of dynamic and static stretching since I stop in certain position for quite a while (making it static?).
I benefitted a lot from mobility flows (thanks to @calimov) especially for my back & shoulders.
I also think that deep squats and anything dynamic around deep squats is helpful for ankle, hip and knee mobility.
It's a personal experience only.
And given that I am seated most of the time due to work, mobility flows really really help me.
As a non scientist I cannot say if my mobility flows are considered static; at least in some positions I stay for quite a while (e.g. deep squats).
And.hanging is also great for me personally!
Runners should probably pay more attention to strengthening and stabilizing exercises. It's usually underestimated how much a strong core helps plus good balance.
A lot of runners also suffer from too little variety in their training.
If you run always the same track at the same pace and same time of the day.... Well if it works for you it works. I would get bored.
The question remains: if it is not stretching what helps running performance & economy best?
Thanks for sharing your experience! Yeah I agree it's way more important for most people with strengthening and stabilizing exercise thatn stretching. The answer to your question I would say is running! 😀
Thanks for the video. It got me thinking.
Such a great topic and video.
For the first nine months of running i did static stretching before running and had no issues. I came across advice to switch to dynamic stretches and the first time I didin't do the statics I was sore for three days afterwards. I'm only a recreational runner though.
Knowledge is important, but do what works for you. It's like shoes... people can get downright fanatical about their choice, but no one style works for every body.
Great video! Thanks it’s very helpful :)
Yep, I haven't done stretching before or after running for a couple of years now. Still have stability whenever I test. Still running fine.
Great video, love your contact
Thanks!
Putting the link to the studies in the description would be very helpful
I had issues with my hip for years when I started running. Everyone always told me I needed to do more stretching, but it never seemed to provide more than temporary relief. Eventually I stopped stretching (and running) for nine months and took up weight lifting instead. Bam, no more hip problems. I very rarely stretch these days.
@Göran Winblad thanks for posting 👏great advice 😊
Early 👏 thought I tell you how I went for my first half marathon I did it in 1 hour 41 mins happy with the time since I started at the back of the group 👍
It's the same with strength training/weight lifting.
Static stretches can increase your risk of injury and lower your performance.
However stretching your muscles under load can be beneficial for hypertrophy.
I find that running itself is a form of stretching. Think of your muscles and nerves as the roads on which your brain signals must travel in order to deliver the movement message, as you stretch the roads, the time of signal travel is elongated and when stretching is done to an extreme it happens that the signals take longer than expected and thus there's a lack of coordination leading to mistakes in foot placement and form... leading to injuries. So, I recommend warming up with easy runs prior to competitive running.
This may seem overly simplified but I hope my message makes some sense :)
My thoughts are that different injuries tend to respond to different things.
I had a groin injury and it responded really well to mobility.
I had foot pain which got worse with mobility. 3 weeks rest (and possibly losing 5 pounds) fixed that problem.
So that's why I think each injury tends to respond to different tactics. Stretch & strengthen is not the be all end all.
Unique knowledge. Thanks a lot!
I used to put as much effort into stretching as into run training. It was commonly done those years. I'm pretty sure it was decremental at times. But it also helped with issues, like ITB. There is also a sense of freedom that comes with mobility. Today I only do lite dynamic stretching after runs.