Race Shape › Answers › Does stretching prevent running injuries?
AnswersDoes stretching prevent running injuries?
On the available evidence, no. A 2014 meta-analysis of randomised trials by Lauersen and colleagues found stretching had no meaningful effect on sports injury risk, while strength training reduced it substantially. That does not make stretching useless — it can help range of motion and feel good — but it is not injury prevention, and time spent on it is better spent on strength work if injuries are the concern.
What the trials found
| Intervention | Effect on injuries (Lauersen et al., 2014) |
|---|---|
| Stretching | No clear reduction in sports injuries |
| Strength training | Large reduction in sports injuries |
| Proprioception and balance training | Some reduction |
| Dynamic warm-up before running | Prepares the body for the session; recommended regardless |
What Race Shape does instead
Every running session starts with a short dynamic warm-up — leg swings, drills and a gradual build — because that prepares the body for the specific work to come. Mobility work is included for athletes who want it, labelled for what it does rather than for what it is often claimed to do. Two short strength sessions a week carry the injury-prevention job.
If something hurts while you run rather than after, stop. No warm-up, stretch or plan can assess an injury; a physiotherapist can.
Common questions
Should I stop stretching?
Not if you enjoy it or it helps your range of motion. Just do not rely on it to prevent injuries.
Is static stretching before running harmful?
Long static stretches right before hard efforts may slightly reduce power. A dynamic warm-up is the better pre-run routine.
What does prevent injuries?
Gradual load increases, recovery weeks, strength training and not ignoring early pain.
Sources
- Lauersen, J. B., Bertelsen, D. M. & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine.