Why Smart Runners Stretch and Cross-Train
Once you’ve fallen in love with running, it’s easy to convince yourself that the only thing that matters is logging more miles. But experienced athletes and scientists at the Furman Institute of Running and Scientific Training (FIRST) in Greenville, South Carolina, say otherwise. According to their research and coaching, the key to running well—and running for life—is to train smarter, not just harder.
Runners often quit due to pain and frustration from recurring injuries, most of which stem from poor flexibility, muscle imbalances, and overuse. That’s why stretching, particularly dynamic stretching, and cross-training are vital for longevity in the sport. These elements are foundational in the Train Smart, Run Forever plan, which emphasizes seven hours of structured training per week, including cardio, resistance work, and flexibility.
The Type of Stretching is Important
Dynamic stretching—like leg swings or walking lunges—activates key muscle groups and improves range of motion, helping to prevent altered running mechanics and injury. Just five minutes a day can make a big difference.
What is Cross-Training?
Equally important is cross-training. This means engaging in non-running activities—like swimming, cycling, or strength training—that challenge your cardiovascular system and build strength while reducing stress on joints. Cross-training not only maintains fitness but also gives overused muscles time to recover, enhancing overall performance.
The takeaway?
If your goal is to keep running well into old age, skip neither the stretches nor the cross-training. Five extra minutes today and a few varied workouts each week could mean years more of doing what you love.
Here to Help
Physical therapists are movement experts having spent years in education and training. The physical therapists at our clinic have a combined over 30 years of experience. All of our physical therapists are certified in pelvic health and can help those runners that experience urinary leakage. We have a mini gym in the office and spend up to one hour with all of our patients. Call us 212-233-9494 to schedule an appointment or learn more about how we can help you improve your functional mobility and reach your maximum potential.
References
- Train Smart, Run Forever, by Bill Pierce and Scott Murr
- https://www.runnersworld.com/training/g20862002/dynamic-warmup-stretches/
