• Stretching is an important aspect of recovery and injury prevention for ultra marathon runners
• Incorporating a regular stretching routine after runs can help reduce muscle soreness and improve flexibility
• Studies have shown that stretching can reduce the risk of injuries, especially in the lower limbs of long-distance runners
• Stretching can also improve running economy, which is the amount of energy required to maintain a given running pace
• It is important to note that stretching should be done after a run, not before, and to hold each stretch for at least 30 seconds, targeting all major muscle groups
• Regular stretching can take ultra marathon runners’ performance to the next level by reducing muscle soreness, improving flexibility and reducing the risk of injury.

The Importance of Stretching for Ultra Marathon Runners

Ultra marathon running is a demanding sport that requires a high level of physical and mental endurance. While training and preparing for an ultra marathon, runners often focus on building endurance, strength, and speed, but often overlook the importance of stretching. In this article, we will discuss the importance of stretching after a run for ultra marathon runners and how it can help prevent injuries, improve flexibility, and aid in recovery.

Reducing the Risk of Injury

One of the most important benefits of stretching for ultra marathon runners is its ability to reduce the risk of injury. Studies have shown that stretching can help to reduce muscle soreness and improve flexibility, which can in turn help to reduce the risk of lower limb injuries in long-distance runners. A study published in Sports Medicine, an International Journal found that a stretching program was effective in reducing the risk of lower limb injuries in long-distance runners.

Improving Flexibility and Running Economy

Stretching is also beneficial for improving flexibility, which can help to improve running economy. Running economy is the amount of energy required to maintain a given running pace. A study published in the Journal of Strength and Conditioning Research found that a stretching program improved running economy in recreational runners. This can be particularly beneficial for ultra marathon runners, as it can help them maintain their pace for longer periods of time.

Reducing Muscle Soreness

Muscle soreness, also known as delayed onset muscle soreness (DOMS), is a common issue among runners, especially those who are training for an ultra marathon. A study published in the Journal of Sports Medicine and Physical Fitness found that a stretching program consisting of static and dynamic stretches improved muscle flexibility and reduced muscle soreness in marathon runners. By incorporating stretching into their post-run recovery, ultra marathon runners can reduce muscle soreness and improve overall recovery time.

When and How to Stretch

It’s crucial to note that stretching should be done after a run, not before. Cold muscles tend to be more prone to injury and stretching them while they are cold can cause more harm than good. A good warm up routine before your run, followed by a post-training stretching program is recommended for runners. Static stretches, which involve holding a stretch for a period of time, are a good option for post-run stretching. It’s recommended to hold each stretch for at least 30 seconds and to stretch all major muscle groups, including the legs, hips, back, and shoulders.

Make stretching a “must-do” part of your training

Ultra marathon running is a demanding sport that requires a high level of physical and mental endurance. While training and preparing for an ultra marathon, runners often focus on building endurance, strength, and speed, but often overlook the importance of stretching. By incorporating stretching into their post-run recovery, ultra marathon runners can reduce muscle soreness, improve flexibility, and reduce the risk of injury. Remember to stretch after a run, and to hold each stretch for at least 30 seconds and to stretch all major muscle groups. With regular stretching, ultra marathon runners can take their running performance to the next level.