Maximize Your Running Speed & Recovery: When to Stretch and When to Foam Roll?

Spring Race Season is Here - Are Your Ready?

With the arrival of spring, race season is in full swing! Whether you're training for a 5K, a marathon, or simply getting back into a regular running routine, optimizing your warm-up and recovery is essential. It’s tempting to squeeze in as many miles as possible while skipping warm-ups and cool-downs, but doing so can actually decrease performance and increase injury risk. Research continues to support the benefits of strategic mobility work before and after workouts—so let’s break down the most effective strategies for keeping your muscles primed and ready.

Understanding Stretching: Dynamic vs. Static

Dynamic Stretching Dynamic stretching involves controlled, repetitive movements that take your muscles and joints through their full range of motion. This type of stretching enhances blood flow, increases muscle temperature, and improves neuromuscular activation. Examples include:

• High knees

• Leg swings

• Arm circles

• Walking lunges

Current research suggests that dynamic stretching prior to exercise improves power output, speed, and overall athletic performance. Think of your muscles like elastic bands—the warmer and more pliable they are, the more efficiently they store and release energy, leading to stronger and faster movement.

Static Stretching Static stretching involves holding a muscle in a lengthened position for an extended period (typically 20-60 seconds). While this technique can improve long-term flexibility, studies show that prolonged static stretching before a workout can temporarily reduce muscle strength and power. Instead, static stretching is best reserved for post-workout recovery when the muscles are already warm. Key benefits include:

• Improved flexibility over time

• Reduced muscle tightness

• Enhanced circulation for recovery

The Role of Foam Rolling in Performance & Recovery

Foam rolling, also known as self-myofascial release, is a technique that uses a cylindrical tool to apply pressure to muscles and connective tissues. The benefits overlap with stretching but offer additional advantages:

• Pre-Workout: Foam rolling increases blood flow, improves tissue elasticity, and prepares muscles for movement. It can also enhance the effectiveness of dynamic stretching when done beforehand.

• Post-Workout: Foam rolling helps reduce muscle soreness by promoting circulation and breaking up adhesions between muscle fibers. It also has a neurological effect, stimulating receptors that can downregulate pain and tension.

While foam rolling improves mobility, it doesn’t permanently lengthen muscles. Instead, think of it as a way to enhance tissue quality and movement efficiency. Research also suggests that slow, controlled foam rolling (rather than aggressive, painful rolling) is more beneficial for nervous system relaxation and muscle recovery.

The Ideal Warm-Up and Cool-Down Routine

Warm-Up (Before Your Run or Workout):

• 5-10 minutes of dynamic stretching to activate muscles and improve movement efficiency

• Foam rolling (if time allows) to enhance blood flow and muscle pliability

• Avoid prolonged static stretching, as it may reduce strength and power temporarily

Cool-Down (Post-Run Recovery):

• 10-15 minutes of foam rolling and/or static stretching

• If time permits, stretch first while muscles are warm, then foam roll to aid in relaxation and recovery

• Choose the method that aligns with your recovery goals: stretching for long-term flexibility, rolling for circulation and muscle relaxation

The Takeaway: Maximize Your Mobility for Peak Performance

Spring races demand consistent training, but don’t neglect your mobility work. A structured warm-up and recovery routine can make all the difference in preventing injuries, improving performance, and keeping you feeling your best. Whether you opt for dynamic stretching, static stretching, foam rolling, or a combination of all three, ensure your approach aligns with your specific training needs.

Remember: Stretching and foam rolling should always be pain-free. Listen to your body, be intentional with your routine, and make mobility work a non-negotiable part of your training plan this race season!

Thanks for reading!

Lauren Sok PT, MPT

Fearless leader and mother of the team, Lauren took the leap to found Functionize in 2015 after nearly 20 years in conventional physical therapy practice with the ultimate goal of creating a new legacy for her family and her colleagues.

Finding energy in helping others and joy in watching them succeed, Lauren embraces childish enthusiasm and overt optimism in the face of entrepreneurship. Despite doubts and challenges, Lauren braved starting a cash-based physical therapy practice at a time when private-pay was a novel concept in the healthcare industry.

Raised in a small, blue-collar town in Pennsylvania, Lauren grew up with her parents encouraging and enjoying an active lifestyle; as a result, she grew up watching them age constantly with grace and agility, which became a prime motivation for her to help others do the same. Lauren came to learn that a proactive approach to health and wellness is the key for living your fullest life. The first in her family to go to college, Lauren laid the foundation for Functionize in hard work and determination.

To create the dream team, Lauren carefully curated a culture of dynamic, invested and innately curious experts in relentless pursuit of providing best-in-class care and a customized approach for each individual patient. 

Lauren’s intention is for her clients to feel they have a coach, partner and friend in with Functionize. Her goal is to ensure every person who comes into the Functionize fold leaves the education, support and empowerment to regain control over health and optimize wellness. Ultimately, she is dedicated to disrupting the current approach to healthcare for one that focuses on humans as a whole as opposed to the sum of symptoms.

Today, Lauren lives in Dunwoody with her husband, Kevin, college-aged twin boys, Ethan and Austin, and teen daughter, Sienna. When she is not running between sporting events, networking socials, supper clubs, carpooling, and school volunteering, Lauren enjoys traveling, running, a lazy day on the beach, CrossFit, and exploring the food and events in Atlanta, GA.