Despite what you’ve heard, stretching before a workout won’t make you more flexible – and stretching afterwards won’t make your muscles less sore, experts have revealed.
According to Professor Kieran O’Sullivan, who studies musculoskeletal pain at the University of Limerick, the 10 minutes you might spend flexing those hamstrings are effectively useless – and could even cause harm.
For the average person doing moderate amounts of exercise, ‘the value of stretching relative to other workouts becomes much less’, according to Professor O’Sullivan.
This is because research has show that stretching has little impact on muscle fibers beyond that of exercise alone. Even walking can be enough to reduce the risk of strain and injury.
Khloe Kardashian shared photos of her doing various static stretches while on a trip to St. Barts in 2015
Khloe Kardashian has become well known for her fitness journey, and even hosted a reality show about the process, called ‘Revenge Body’
Stretching works by temporarily reducing the amount of blood and oxygen flowing to your muscles, Professor Judy Delp, who teaches biomedical sciences at the Florida State University College of Medicine, told TIME.
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This deficiency is said to motivate the body’s cells to deliver an excess of blood and nutrients to the muscle fibers – making them better able to cope with the impact of movement.
But the evidence for those benefits are somewhat limited, Professor Nicolas Babault, physiology of exercise at the University of Burgundy, told TIME.
Also, stretching after a workout doesn’t seem to improve muscle soreness in the coming days, according to a 2011 review of 12 studies on the topic by researchers from the UK-based nonprofit Cochrane.
This stands in direct contrast to what fitness influencers and celebrities, such as the likes of Khloe Kardashian, share about their routines.
Some experts say that movements involving dynamic stretching – like squats and walking lunges – are useful, but traditional types should be ditched.
Kardashian trainer Joel Bouraima recently revealed that Khloé’s workout routine always starts with at least thirty minutes of stretching to ‘warm up’.
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Folding over to touch your toes before or after a workout might make you feel like you’re getting more flexible, but what you’re actually feeling is your body relaxing Professor Kieran O’Sullivan said.
These positions are called static stretches, and they involve holding poses for prolonged periods of time while breathing, Leigh-Ann Bramble Bramble physical therapist from the Hospital for Special Surgery’s Sports Rehabilitation and Performance Center, said.
But some studies have shown that holding these poses for prolonged periods of time might make it harder to gain speed – and might actually hurt.
‘Using static stretching in a warm-up prior to an athletic competition may actually negatively impact your performance. This is because static stretching may limit your body’s ability to react quickly,’ she said.
Some trainers say if any movement is going to make a difference to muscle pain, it’s dynamic stretching. These stretches are repetitive movements that combine to activate muscles, joints and ligaments.
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This includes things like torso twists, walking lunges, squats and leg swings. These movements get blood flowing to your muscles, increasing temperature and decreasing stiffness.
In order to actually get more flexible you have to lengthen your muscles, which involves dynamic stretching, Polly de Mille, an exercise physiologist at Hospital for Special Surgery, said.
Lengthening only happens when you do this consistently over months and years, in routines like dancers or gymnasts. You can also incorporate things like foam rolling into your routine, to help move it along, Ms. de Mille said.
But if you’re just trying to make sure you stay within a healthy range of mobility, then getting a little bit of walking activity each day should do it, Professor Delp said.
‘If you walk regularly and you’re taking your joints through that range of motion, you are [stretching] without realizing it,’ Delp said.
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This is more than enough for most people, said Professor Timothy Caulfield, who lectures on health law and science policy at the University of Alberta. Professor Caufield shared in a comment on X that though he hasn’t stretched in 15 years, he’s doing just fine.
‘”…stretching either before or after your workout does little to impact muscle soreness over the next few days…” Agreed. I haven’t stretched in 15 years! #Move,’ Caufield wrote.
Can I let you in on a secret? Over the last few months, I’ve really struggled with the motivation to exercise.
Admitting that makes me feel like a bit of a fraud. Let’s face it: my job is to write about health and fitness. I remind you all, almost weekly, about the benefits of movement, with all its longevity and mood-boosting qualities. Outside of work, I lead a run club, where my job is to inspire others to show up on days when they don’t feel like it. And when someone tells me they’re feeling low, my immediate advice is for them to don their trainers and get outside.
And yet… Since the start of the year, I’ve been in what can only be described as an exercise rut. I wake up promising myself I’ll move my body, only to lie in bed dreading every second of it. Every run, every home Pilates class, every gym session requires a silent negotiation.
Partly, I think it’s down to boredom. Research shows that perceived variety can contribute to overall exercise wellbeing, which makes my rotation of the same three running routes, strength sessions and Pilates routine hardly a recipe for success.
Also, I’d started to fall into the trap of over-optimisation. I’m innately competitive, and like many of us, I had started to measure the quality of my movement by distance covered, pace achieved, or weight lifted. There’s nothing wrong with this, but when it becomes obsessive, it can (in my experience) get quite exhausting, pressurised and unenjoyable.
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I knew I needed to shake things up, so in early April I decided to switch the gym for outdoor movement – and that’s when I discovered the wonder of trail running. Combining fresh air, nature, and a welcome lack of emphasis on pace, it became the antidote to my slump.
For my journey into the sport, read on. And for more outdoor movement inspiration, check out our guides to road running vs trail running, the benefits of going headphone-free and why running slower might actually make you faster. Oh, and if motivation is a struggle right now, we’ve got tips to train your brain to enjoy exercise.
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After Months of Exercise Burnout, Trail Running Helped Me Reconnect with the Joy of Movement
What is trail running, and why is it so popular right now?
I’m hardly alone in my shift to the trails – statistics from RunRepeat show that participation in the sport has risen by over 200% in the last decade. The growth is particularly prominent amongst women, who now make up 30.5% of competitors in ITRA races, up from just 16% in 2007.
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And though it’s become synonymous with Dolomite-esque mountains and UTMB races, trail running is actually far simpler, more varied and accessible than you think. “Trail running is just a run that is off-road,” explains Nike run coach and founder of Ultra Black Running, Dora Atim. “It could be a rocky path along the coast, a forest route through woodlands or a trail path through the mountains.”
As for why it’s so popular right now? According to feminist sociologist of sport, Dr Bethan Taylor-Swaine, it’s linked to the way trail running can separate exercise from performance. “In road running, the first question we often ask is, ‘How fast did you run?’” she says. “It’s become the way we categorise people, which presents a lot of pressure, especially for women who already face a demand to conform in order to be accepted in sport.”
Trail running, in contrast, grants women freedom. “It’s not about how fast you run, it’s not about competition, it’s about women as individuals, moving through nature, taking that time for themselves,” says Dr Taylor-Swaine. “That can be a really empowering and slightly counter-cultural experience.”
What are the benefits of trail running?
That sense of freedom is one of the key benefits of trail running. “People often say it clears the mind,” says Atim, who says it helps her to compartmentalise her thoughts. “I find the constant mental to-do list starts to quieten as the beauty of nature takes over, and this can make you feel more relaxed during and after a trail run,” she explains.
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Research backs her up here. Time in nature has been shown to activate the parasympathetic nervous system and has been linked to reduced rumination (that horrible cycle of overthinking and worry that so often occupies us when we’re stressed).
Dr Taylor-Swaine agrees, adding that there’s a rebellious element to trail running. “Trail gets you out of the regulatory framework of running as we know it. You don’t have to run as fast as you can; you don’t have to look a particular way. You’re in places where you’re less likely to be observed, and there’s a sense of adventure to it. In a hyper-regulated society, that’s a very attractive prospect.”
That’s not to say that trail running is without markers of performance. “Tenacity, grit, perseverance are still highly valued,” says Dr Taylor-Swaine, “but this idea of pace, which a lot of women get in their head about when running, is taken out.”
Of course, there are also numerous benefits for our muscles, bones and tendons, too. “Trail running terrain is often softer than the pavement, which makes it lower impact,” says Atim, who adds that the uneven ground improves balance, coordination and proprioception. “These three qualities will improve any kind of running you do, so it’s a win-win,” she says.
Are there any risks to trail running?
Of course, we have to acknowledge that trail running doesn’t come without risk, nor does it come without its own accessibility barriers, particularly for women and people of colour. Historically, the sport has been white and male-dominated, with a lack of safety, research on diverse physiologies, time, financial freedom, and confidence often keeping other communities out of the sport.
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“We can’t ignore that in trail, you’re often on your own in remote places for long periods of time,” says Dr Taylor-Swaine. “The sport also challenges your body differently, requires elements of mountaineering and better preparation when it comes to fuelling.”
Thankfully, efforts are being made to make trail running more inclusive, thanks largely to groups like Atim’s Ultra Black Running, which create spaces for black women and non-binary people in trail running. But that doesn’t mean you should go out unprepared. “Things like knowing how to use a map or what to do in an emergency are important,” says Dr Taylor-Swaine. “Doing mountain skills courses is something I encourage – if you did outward bounds at school, it will come back quickly.”
Trail Running Helped Me Rediscover My Love For Movement—Here’s How
My introduction to trail
Before I started trail running, I really thought I’d need to get a train to the mountains or coast for my run to count. As it turns out, I was completely wrong.
Trails are anything that takes you off-road or pavement for the majority of the run. Which means that most of us can probably reach one within 15-20 minutes.
I’m fortunate to be able to access a route within a five-minute run, so, with the help of the AllTrails app for navigation, I headed out onto the farmer’s field behind my house.
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At first, I found it tough to let go of the pressure for pace. I felt like I was moving so much slower than I would on the road, and a sense of dread loomed over me as I approached a hill. On the road, I’d avoid them at all costs, knowing they’d slow me down.
But with the reminder that trail running isn’t about pace ringing in my ears, I took it slow, focusing more on the way my body felt than the speed at which it was moving.
When I got to the top, I paused and took in the view. It was a beautiful day, and I realised that it was one of the first times I’ve ever allowed myself to stop on a solo run. Despite being only 20 minutes from my front door, I’d never taken in this view. It was gorgeous.
After catching my breath, I continued on my way, getting back home around 45 minutes after I’d left. At first, it was strange not to be looking immediately for the metrics, but quickly that discomfort turned to freedom.
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As Ash soon discovered, trail running doesn’t have to involve mountains or coastal paths. It can be as simple as finding fields and woods close to home
(Image credit: Ash S)
For the next few weeks, I kept my trail running super low pressure. I went out just once or twice a week, tried to mix up my routes and didn’t think about speed or distance.
Quickly, I realised how much I was looking forward to my runs – not dreading them as I had been on the road. Interestingly, my motivation for other forms of movement was coming back, too. With an injection of something new in the mix, the idea of a Pilates class or a gym session on my non-run days didn’t seem so boring anymore. Balance was slowly being restored.
Finding my feet
After spending my first few weeks tentatively broaching the off-road lifestyle, I decided it was time to step things up a notch. So far, my trails had been limited to farm tracks and woodlands, but with a trip to Northumberland on the cards, I decided that now was my moment to get really off-grid.
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And this is where I really fell in love with trail running. Yes, the farmlands and woods around my house are lovely, but the freedom of being out in mountainous terrain, of hopping rocks and climbing steep hills to reach jawdropping views was what really sold me on this sport.
Trail running helped Ash realise that her love of movement had returned. With the wind in her face, dirt on her shins and not one thought about pace, time or distance, she felt fully present in her body.
(Image credit: Ash S)
It was at the top of one particularly stunning hill that I realised my love of movement had returned. With the wind in my face, dirt on my shins and not one thought about pace, time or distance, I felt fully present in my body.
Of course, this wasn’t going to be my daily trail run. But peppering in these trips to new landscapes feels like a very good use of my weekend and a way to spice up my exercise routine.
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Three months on
Three months on from my foray into trail running and I’m down in Bradford-on-Avon on a group trail running trip with Nike. We’re testing some of their new ACG collection, which involves an 18km trail run around the hilly Wiltshire countryside.
It will be the furthest distance I’ve covered and I’m undeniably nervous. The old familiar worries from road running kick in – will I be able to keep up? Will I manage the whole distance? What if I can’t handle the hills?
About 2km in, though, I realise I needn’t have worried. In trail running, walking up steep inclines is embraced, not shamed. Stopping to cool down in streams is encouraged and sprinting down wooded hillsides feels like fun rather than a race.
I didn’t stop smiling the entire run and, by the end, I’m exhausted, sweaty but completely buzzed. I feel free, relaxed, capable and very, very proud.
Ash, exhausted but buzzing, after her 18km trail run.
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(Image credit: Ash S)
In the last few months, trail running has given me a completely fresh perspective on movement. It’s taught me that pausing to enjoy a view isn’t failure, that you can still work hard without chasing a time, and that things don’t always need to be so serious. It’s fun and refreshing, and I’m definitely no less fit for it.
If you’re feeling a little burnt out or are just looking to inject something different into your routine, I highly recommend.
I recently upgraded my road trainers to a pair of Nike ACG Pegasus Trail, and wow, do they make a difference. I’m no trail racer yet, so I wasn’t looking for anything fancy or super technical. The Pegasus ticked all my boxes. From the first wear, they’ve been comfy, grippy and have plenty of room for your toes to splay (which again, helps with grip).
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SAP GOOD ENERGY Case of 10
Fuelling on the trails is so important, especially as you’re not always going to be close to a shop to pop in and pick up emergency energy. But if you’re not into artificial tastes, then energy gels aren’t much fun. It’s why I’ve recently been converted to SAP: gels made solely from maple syrup and Himalayan sea salt. Relying on simple sugars and electrolytes, they’re a great whole-food source of energy.
BAY COUNTY, Fla. (WMBB) – News 13 brings you a segment focused on health and fitness on News 13 Midday every Wednesday called “Wellness Wednesday.”
This week, Personal Trainer Traycee Green from Pure Platinum was in the studio with News 13’s Chris Marchand to discuss how physical activity can help protect you from heart disease.
Green said that heart disease is the leading cause of death and that physical activity is one of its best-known protectors.
She added that men need twice as much exercise as women.
Green said that results from one study showed that women needed four hours of activity to cut heart disease risk by 30%. But for men, it took them nine hours of activity to cut heart disease risk by 30%.
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However, even though it takes longer for men, Green says the best type of exercise is the one you enjoy.
To help lower the risk of heart disease, the NHS guidelines say to do 115 minutes of moderate exercise a week, 75 minutes of vigorous exercise a week, and a minimum of two days a week of strength training.
Following the news that the NHS is due to launch a walking rewards scheme, walking is – quite rightfully – back in the spotlight as a form of exercise in its own right.
So, if you’re feeling inspired and ready to take on the new Movement 26.2 programme when it launches next year, personal trainer Michael Baah has a hack for getting even more health benefits from your walks.
‘If I could change just one thing about how people walk for fitness, it wouldn’t be asking them to walk further,’ he tells Women’s Health. ‘It would be asking them to walk faster, briefly – 30 seconds of purposeful walking can completely change the training effect of a walk without adding any extra time.’
‘Think of your walk like charging your phone – walking at the same pace from start to finish is like using a standard charger,’ notes Baah. ‘Adding short bursts of faster walking is like switching to fast charge – you’re getting more benefit from the exact same amount of time.’
Why 30-second brisk-walking intervals are effective
And if you don’t think 30 seconds is enough to elicit any meaningful change, think again. ‘Those 30-second surges force your heart, lungs and muscles to work harder together. As your heart rate rises, your body becomes better at delivering oxygen where it’s needed,’ explains Baah.
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‘Over time, your recovery improves, everyday tasks feel easier and your overall fitness increases.’
How to add intervals into your existing walking routine
‘People often think getting fitter means finding another hour in the day. More often than not, it simply means making better use of the time you already have,’ says Baah. ‘That’s why I love 30-second walking intervals. They’re realistic, accessible and easy to stick with, and it’s those small habits that create lasting results.’
Ekaterina Budinovskaya//Getty Images
Getting fitter doesn’t have to mean finding another hour in your day, says Baah
For beginners, Baah recommends three to five 30-second brisk intervals during a 20 to 30-minute walk, two to four times a week.
‘As your fitness improves, gradually build towards six to ten intervals, or introduce a gentle incline before adding more,’ he says. ‘Consistency always beats intensity – I’d rather someone complete three quality interval walks every week than one exhausting session they’ll dread repeating.’
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Think of it like you would do strength training, notes Baah – ‘your body adapts when you gradually ask it to do a little more’.
In a world obsessed with step counts, he encourages clients to shift their perspective, and ‘to stop obsessing over step counts and ask themselves one question instead: “How quickly can I burn around ten extra calories today?” For most people, that simply means adding a handful of brisk-walking surges into the walk they’re already doing. It turns an ordinary walk into purposeful training.’
As for assessing the intensity of your intervals, Baah advises forgetting ‘complicated heart rate zones’.
‘During each 30-second burst, you should still be able to say a short sentence, but you shouldn’t want to hold a full conversation – that’s usually the sweet spot.’
Mistakes to avoid
Common mistakes to avoid, says Baah, usually relate to misjudging intensity.
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‘The biggest mistake is treating every interval like a sprint – you want controlled intensity, not exhaustion,’ he adds. ‘Stand tall, swing your arms naturally and increase your cadence rather than taking longer strides; walk as if you’re late for something.’
And while most healthy adults should be able to safely introduce interval walking into their routines, Baah advises ‘anyone with chest pain, uncontrolled high blood pressure, unstable heart disease or persistent dizziness [to] seek medical advice before increasing intensity’.
‘Likewise, people recovering from surgery or undergoing cancer treatment should follow an exercise plan that’s tailored to their individual needs.’
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
