Most runners stretch wrong—here’s why
Stretching is one of the most common habits runners share—and one of the most misunderstood.
Many runners stretch every day, hold long poses, or push through discomfort believing it will keep them loose and injury-free. Yet tight calves, cranky hips, and sore hamstrings keep showing up anyway. If that sounds familiar, the issue may not be whether you stretch, but how you’re doing it.
Let’s break down the most common mistakes runners make with stretching—and what actually works.
Mistake #1: Stretching tight muscles instead of addressing why they’re tight
Muscles often feel tight not because they’re short, but because they’re overloaded, fatigued, or protecting an area that isn’t moving well.
For example:
Tight calves may be compensating for limited ankle mobility
Tight hamstrings often relate to hip or lower-back mechanics
Tight hips can be linked to weak or under-used glutes
In these cases, aggressive stretching treats the symptom, not the cause. That’s why the tightness keeps coming back.
What works better:
Improve movement quality, restore tissue health, and strengthen supporting muscles alongside gentle mobility work.
Mistake #2: Doing long static stretches before running
Static stretching (holding a stretch for 30–60 seconds) before a run can temporarily reduce muscle output. That’s the opposite of what you want before loading your body with repetitive impact.
This doesn’t mean static stretching is “bad”—it just has a time and place.
What works better before a run:
Short, dynamic movements
Controlled mobility through range (leg swings, lunges, ankle rocks)
Activating muscles you rely on while running
Save longer holds for after running or later in the day.
Mistake #3: Stretching into pain or forcing range
Stretching should never feel aggressive. Pain triggers the nervous system to tighten muscles further as a protective response, which can actually increase stiffness over time.
If you regularly push stretches “until it hurts,” you may be teaching your body to guard rather than relax.
What works better:
Stay within a comfortable range
Breathe slowly and deeply
Think “ease” rather than “force”
Consistency beats intensity every time.
Mistake #4: Stretching without improving tissue quality
Stretching alone doesn’t change how well muscles and fascia glide. If tissue is dehydrated, overworked, or full of tension, stretching can feel frustrating and ineffective.
This is why many runners say, “I stretch all the time and I’m still tight.”
What works better:
Hands-on techniques like massage help:
Reduce muscle tone
Improve circulation
Restore normal tissue movement
Make stretching and mobility actually effective
Stretching works best after tissue quality improves—not before.
So… should runners stretch at all?
Yes—but it should be targeted, timed correctly, and combined with other recovery tools.
A simple, runner-friendly approach:
Before running: light mobility + activation
After running or later: gentle stretching where it feels helpful
Weekly: address tissue health and recovery
Stretching is a tool—not the solution on its own.
Why massage makes a difference for runners
Massage doesn’t replace strength work or good training, but it fills a critical gap that stretching can’t.
For runners, massage helps:
Speed up recovery between runs
Reduce persistent tightness
Improve range of motion without forcing it
Keep small issues from becoming injuries
When muscles and fascia are healthier, stretching becomes easier, movement feels smoother, and running feels less effortful.
Get ahead of your 2026 running goals
January is when many runners increase mileage, start training plans, or return after a break. That makes it the perfect time to support your body before problems show up.
January 2026 massage bookings are now open.
If you want to move better, recover faster, and stop fighting the same tight spots, now is the time to book.
👉 Book Now
Your running should feel strong—not restricted. Stretch smarter, recover better, and give your body the support it needs.