Key to Injury Prevention

Stretching: The Key to Injury Prevention

When it comes to injury prevention, there’s no shortage of stretching philosophies. Some swear by dynamic stretches, while others prefer foam rolling or using electronic massagers like the Theragun. At 847 Running Company, we embrace all of these methods. We stock various tools designed to help with injury prevention, because in the long run, consistent routines will keep you moving safely.

Certain muscle groups—such as the calves, hamstrings, and quadriceps—deserve special attention when stretching. While there are many other muscles to consider, let’s focus on these key areas for now.

When to Stretch: Timing Matters

The timing of your stretching routine is crucial. One of the most important rules is to never stretch cold muscles. Stretching before your muscles are warmed up can lead to injury rather than prevention. So, what does “warmed-up” mean?

Ideally, you should engage in a low-intensity warm-up for at least 10 minutes. This should be done at a slower pace than your usual run. For example, if you typically race at a pace of 9 minutes per mile, aim for a warm-up pace of around 10:30 to 11:00 minutes per mile.

After this, you can begin your stretching routine. I’ve even put together a quick 10-minute stretching routine to help you get started below.

Stretching Before and After a Workout

Ideally, you should perform a warm-up and stretching session before each run. I understand that life gets busy, and sometimes there’s simply no time. However, if you're planning a tough workout or speed work, warming up and stretching beforehand is a must. It helps ensure your muscles are prepared to handle the stress of intense exercise.

Now, you might be thinking, "Once my run is over, I can just jump in the shower and call it a day." But if you’ve completed a hard workout, your muscles will benefit from a cool-down and some additional stretching. After a strenuous workout, stretching helps to relax the muscles and aids in recovery by increasing blood flow and reducing muscle soreness.

Yes, I know—I'm recommending 20 minutes of prep and post-workout stretching, which can feel like a lot. But this additional care helps your body recover faster and be ready for your next session.

Quick Fixes for Busy Runners

Let’s face it: most of us won’t spend 20 minutes warming up and stretching every time we run. So, what can we do to minimize injury risk without all the prep time?

1. Dynamic Stretching: If you're short on time, dynamic stretches are a great way to prepare your muscles quickly. Here are four dynamic stretches you can do in 2 minutes or less:

First option to mention is dynamic stretches. I go with 4 stretches to warm-up before a run. Each stretch should be performed 20 times or 10 for each side. This takes maybe a minute or two, so I highly recommend these stretches even if you’re crunched for time.

• Elbow to Knee – to do this stretch you will need to raise your right knee across your body to your left elbow and immediately switch to your left knee to your right elbow seen in the depiction below.

• Toe Reaches – reach your left hand down to your right toe and switch to reach your right hand to your left toe.

• Around the World – lift your knee and swing it around starting from your left side all the way back to the start and switch to your left knee and swing it around your right side of your body and back to where you began.

• Jumping Jacks – straight forward 20 jumping jacks nothing special with these. It’s mostly to get your heart rate up.

These stretches engage multiple muscle groups and get your blood flowing, preparing your body for the run ahead.

2. Use Your First Mile as a Warm-Up: If you're really crunched for time, you can use the first mile of your run as a warm-up. Start easy, and gradually build up to your typical pace. Your body will adapt, and you'll likely notice improved performance and fewer injuries over time.

Post-Run Recovery Tools

Recovery doesn’t end after your run. Tools like the Ryker Roll Pestle, Foam Roller, and Theragun Mini can help with muscle soreness and stiffness. These tools, along with your stretching routine, can improve recovery, reduce aches, and maintain flexibility.

Conclusion

Injury prevention doesn’t have to be complicated. A proper warm-up and stretching routine, even if brief, can make a huge difference in how your body feels before, during, and after your runs. If you’re short on time, dynamic stretches and using your first mile as a warm-up can still provide significant benefits.

By taking just a few extra minutes to stretch, foam roll, or use a massager, you’re investing in long-term injury prevention and better overall performance. Stay consistent, listen to your body, and you'll be able to run stronger and injury-free.