Stretching is often considered a must for runners, but Jeff Galloway, Olympian and creator of the Run-Walk-Run method, has a different perspective. His decades of coaching and experience show that stretching before running is not only unnecessary—it may even hurt performance.
At RunWalk Tulsa, we follow Galloway’s research-driven approach to training, which emphasizes smart warm-ups, walk breaks, and safe recovery over outdated stretching routines.
The Origin of the Stretching Myth
So where did the idea that runners must stretch before running come from? According to Jeff Galloway, it all started decades ago when a football or basketball coach was handed a track team to train.
Not knowing much about distance running, the coach simply used what worked in explosive sports: long static stretches before practice. Over time, this routine was repeated and passed down until it became tradition—even though there was no scientific or performance-based reason for distance runners to do it.
This is how the stretching myth was born. Runners assumed stretching before every workout was necessary, even though the evidence—and Galloway’s experience—says otherwise.
Galloway’s Key Recommendations on Stretching
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Skip pre-run static stretches.
Galloway warns that stretching cold muscles before running can reduce strength and lead to injury. -
Warm up instead.
Begin with a few minutes of walking or slow jogging followed by a few acceleration gliders. This naturally prepares your muscles without the risks of static stretching. -
Post-run stretching is optional.
If you like stretching, keep it light and gentle after your run. But it’s not required for recovery. -
Listen to your body.
Tight muscles are better relieved through walk breaks, slower pacing, and rest—not aggressive stretching.
Stretching Myths (According to Jeff Galloway)
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Myth: All runners must stretch before a run.
Truth: Walking or jogging to warm up is far more effective. -
Myth: Stretching prevents injuries.
Truth: Stretching doesn’t prevent running injuries. Galloway recommends walk breaks and gradual mileage increases instead. -
Myth: Longer stretches equal better performance.
Truth: Overstretching can do more harm than good.
FAQs on Stretching (Based on Jeff Galloway’s Guidance)
Q: Should I stretch before running?
A: No. Galloway advises warming up with walking or very slow jogging followed by a few acceleration gliders instead of stretching.
Q: Does stretching prevent running injuries?
A: No. Injuries are more effectively avoided through smart pacing, walk breaks, and gradual training.
Q: When should I stretch, if at all?
A: After your run, and only if it feels good. Keep it gentle.
Q: Why do so many runners believe stretching is required?
A: Galloway explains that it came from early coaches of other sports who applied static stretching to track athletes, creating a lasting myth.
Q: Should beginners stretch more than experienced runners?
A: No. Galloway’s guidance is the same for everyone: warm up with movement, not static stretching.
At RunWalk Tulsa, we trust Jeff Galloway’s proven methods. By skipping unnecessary pre-run stretching and focusing on proper warm-ups, walk breaks, and recovery, you’ll run more comfortably and reduce your risk of injury.