A few weeks back, we discussed whether or not one should be concerned about flexibility loss from lifting weights or strength training. However, there’s another common exercise modality that seems to beg a similar question: does running make you less flexible?
Running itself does not directly reduce flexibility, but it can lead to muscle tightness if proper stretching and mobility exercises are not incorporated into your routine. Regular stretching and flexibility work can help maintain or even improve flexibility while running.
In this article, we’ll discuss some of the reasons for this, and we’ll go through some mobility and flexibility recommendations based on a few generalized contexts.
Yes, running can reduce muscle flexibility
Unlike our exploration of strength training, it turns out that lots of running can reduce your flexibility. However, the reason for this isn’t likely that running itself is the problem:
Running, by definition, doesn’t require a lot of mobility. During running, we’re typically moving our:
- Knees through about 40-60 degrees of flexion
- Hips through about 50 degrees of flexion
- Ankles through about 25 degrees of flexion
These are not dramatic numbers. So, unlike lifting (which often requires large ranges of motion, especially in stretched positions), running doesn’t require us to utilize our full range of motion in any of the associated joints.
We believe that this is the reason that runners become less flexible over time:
When we run, we’re engaging muscle groups of the lower body, core, and low back repeatedly without taking them through their full range of motion. If we aren’t also engaging in some other activity that produces improved mobility (such as stretching, yoga, lifting weights), then this can lead to the phenomenon known as adaptive shortening.
In English, this means that over time, our bodies adapt to the ranges of motion we regularly access. If we don’t “use it,” we “lose it.”
Does the type of running change the mobility effect?
Whenever this topic comes up, there can be follow up questions that arise immediately. Patients will ask if slow running reduces flexibility differently than faster running, or sprints.
While it doesn’t appear that there’s direct study on the type of running, our general answer is “probably not.” The reason for this is that regardless of the type of running we do, we’re still effectively engaging a similar range of motion.
While we may be utilizing a larger stride on a faster run or a hill sprint, we’re still not taxing the muscle in its end range; this is the necessary ingredient for maintaining or improving mobility.
How to avoid mobility loss from running
The good news is that reducing the effect of “tight” muscles from running isn’t that tough. It just requires a little bit of commitment on your part.
In our article on how long it takes to improve flexibility, we went through some standard procedures for increasing flexibility:
- Stretches of around 30 seconds at a time generally yield optimal improvements (longer stretches don’t tend to improve the benefit further)
- For quicker results, 3×30 second stretches seems to optimize progress within a given session
- Performing a stretching routine 5-6 days per week is going to yield the quickest results
Runners interested in maintaining a level of functional mobility should therefore engage in a mobility routine focused on all of the joints and musculature most used in running:
- The hip flexors
- The glutes
- The quadriceps and hamstrings
- The calves
- The lower back
- The upper traps and neck
Now that we’ve covered that, let’s discuss a great debate in the running world: do runners need to stretch at all?
Should runner’s stretch? (The great debate)
In recent years, there’s been some debate as to whether stretching is necessary for running at all. It’s been noted that running performance isn’t specifically tied to mobility, it’s optimal to shoot for a level of mobility sufficient for preventing injury and maximizing economy, rather than viewing flexibility as an end-goal on its own.
As physical therapists, it’s hard for us to recommend no mobility or flexibility work, if only for the benefits outside of your sport.
Luckily, there is some science on this topic:
A 2017 meta analysis of eleven studies on this topic tackled this exact question, and form this we can glean some useful information, if your goal is to improve performance and optimize your longevity as a runner:
- Prioritize dynamic stretching over static stretching
- Limit static stretching duration to under 60 seconds per muscle group
- Avoid static stretching before you run
- Tailor stretching to your flexibility level: Less flexible runners gained more by way of running “economy” than runners with normal flexibility
In other words, research shows that dynamic stretching is more beneficial than static for runners, and that stretching ourselves out thoroughly before a run can degrade performance in the immediate session, rather than improve it.
How mobile do we need to be?
Sweeping generalizations are common when discussing the topic of how mobile an individual should be, and it’s common for folks to assume that more equals better in this regard.
However, the dreaded response of “it depends” certainly applies in this situation. Allow us to explain:
As physical therapists, our general answer is that you need to be mobile enough to complete your desired daily and weekly tasks without increasing your risk of injury.
A concrete example of this is that if your hamstrings are so tight that you physically can’t pick something up off the floor without your lower back jumping in to help, then it’s possible that you’re headed for trouble in the future.
So, to answer the question of “how mobile,” we need to first ask ourselves what daily tasks we want to accomplish. The more mobility your daily life requires, then the more mobility you will need to continue on pain-free for years to come.
Ok, so how mobile do runners need to be?
As we’ve discussed earlier in the article, running itself doesn’t require much by way of mobility. Since runners only require 40-60 degrees of knee flexion, around 50 degrees of hip flexion, and around 25 degrees of ankle dorsiflexion, it could be said that running itself doesn’t require a lot.
As we discussed in our article on how to improve knee flexibility, anything over 110 degrees is considered “good,” and this level is certainly not required to run.
So, the greater concern for the runner is maintaining a level of mobility sufficient to perform standard tasks like squat, bend down to one knee, pick something up off the ground, or lift a box overhead.
Here are some standard drills to help you diagnose whether your mobility as a runner may be hindering your functionality in other areas of life:
- Can you get into a deep squat and rest there?
- Can you face a wall and extend your arms straight out above your head without pain?
- Can you touch your toes from a standing position without rounding your back?
While this is far from an inclusive list, if your answer to any of the above was “no,” then it may be a good idea to look at your functional mobility and develop a plan.
If you require assistance with this, reach out to a local physical therapist, sports therapist, or a physical trainer who specializes in working with runners. However, we believe that by following best practices and remaining consistent, it’s very possible to create and follow a mobility program on your own that will yield great results for years to come.
