Last week, a runner came to me feeling completely frustrated.
He was doing everything he thought he should be training consistently, eating well, and stretching for 30 minutes before every run.
And yet, he kept getting injured.
“I’m doing everything right,” he said. “What’s wrong with my body?”
The answer? Absolutely nothing.
But there was a major problem with his preparation.
The Truth About Pre-Run Stretching
After more than 13 years working with elite athletes across multiple sports including Formula 1 and Olympic disciplines, I’ve learned a critical lesson most runners don’t know:
Static stretching before a run can actually increase your risk of injury.
Yes, you read that right.
Despite being a deeply ingrained part of many runners’ routines, holding long stretches before you hit the pavement can do more harm than good.
Here’s why: when you take cold, tight muscles and force them into extended positions, you’re not preparing them for movement, you’re actually putting them under strain.
Then you head into your run and ask those same muscles to perform. It’s no surprise that this leads to strains, pulls, and persistent niggles, especially if you’re training for speed, logging higher mileage, or coming back from a previous injury.
So Why Do So Many Runners Still Do It?
That’s the real mystery.
Most runners I speak to already know static stretching doesn’t feel helpful. Some admit they don’t even like doing it.
But they keep doing it anyway.
Why?
Because it’s what they’ve always seen others do.
It’s the norm at local races, in gym warm-ups, and across social media. But just because it’s common doesn’t mean it’s correct.
What Elite Athletes Do Instead
The best athletes in the world don’t waste time stretching cold muscles.
Instead, they focus on activation and mobility, gentle, controlled movements that prepare the body for action.
These include:
- Dynamic mobility drills to lubricate joints
- Light movement patterns to activate key muscle groups
- Controlled breathing to regulate the nervous system
- Neuromuscular cues to fire up coordination and control
In short, they warm up the right way, so their bodies are primed to perform and protected against injury.
Want to Train Smarter?
If you’re tired of repeating the same injury cycle…
If you’re training for a big goal and want to stay strong and consistent…
If you’re ready to stop guessing and start using methods that actually work…
I can help.
In a free strategy call, we’ll build:
- A personalised pre-run activation routine
- A mobility protocol that suits your body
- An injury prevention plan that works with your training load
This isn’t for runners who want to do what everyone else is doing. It’s for those who want to train smarter and stay in the game long term.
Ready to get started? Let’s talk.
– Brad
SIGN UP To Elite Formula Physio & Training
Welcome to Elite Formula Physio & Training, where you can experience exclusive, personalised coaching in performance and physiotherapy – typically reserved for professional athletes. Our team, led by Bradley Scanes, a renowned Human Performance Consultant at Red Bull Racing & Red Bull Technology, brings expertise to ensure the utmost care for our clients.
Meet the experts behind our success: Matt Murray-Downing, a Formula 2 Physiotherapist and Performance Coach, and Grace Covington, a seasoned Physiotherapist for the England Women’s Rugby Team. Both specialists contribute their unique knowledge and experience to our approach.
At Elite Formula PT, we are committed to tailoring programs that address the specific needs and aspirations of each athlete. Whether you seek to improve athletic performance or recover from an injury, our team possesses the necessary expertise to guide you towards success. Join us and unlock your full potential!
