Each week, I ask a question about a common running science myth. Answer correctly and you'll be entered into the weekly raffle.
What does the research actually say about static stretching before a run?
A. Reduces injury risk by 30-40% across distances 🤸💪 (13%)
B. No effect on injury risk, but slightly drops power output for ~30 minutes after ⚖️📉 (26.9%)
C. Increases injury risk by overloading cold tendons 🚑❌ (50.9%)
D. Improves running economy by about 3% in trained runners ⚡🏃 (9.3%)
Why this is right
Large meta-analyses show static stretching before exercise doesn’t reduce injury risk. It does cause a short-lived drop in power output — the “stretch-induced deficit” — which is why sprinters and jumpers avoid it. For distance runners the power drop is too small to matter, but so is the injury-prevention benefit. Dynamic warm-up is what the evidence actually supports.
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