Stretching Before and After Running
The type of stretching that helps depends heavily on timing. Dynamic, movement-based stretching before a run and static, held stretching after tend to serve different purposes, and mixing them up, holding long static stretches right before running, is one of the more common mistakes.
Before running: dynamic movement
Dynamic stretches involve continuous movement through a range of motion rather than holding a position, and they're generally considered more useful before running than static holds. Leg swings, walking lunges, high knees, and gentle hip circles for a few minutes help raise muscle temperature and rehearse the movement patterns you're about to use.
- Leg swings, forward and sideways, 10 to 15 per side
- Walking lunges for 10 to 15 metres
- High knees and butt kicks for 20 to 30 seconds each
- Gentle hip circles and ankle rotations
Why static stretching before a run is generally discouraged
Current general guidance suggests that holding a static stretch for an extended period right before running may temporarily reduce muscle power output, which isn't ideal heading into a session. This doesn't mean static stretching is bad, just that timing matters, and it tends to fit better after a run than immediately before one.
After running: static stretching
Once your muscles are warm from the run itself, static stretching, holding a position for around 20 to 30 seconds per muscle group, is a reasonable way to work on flexibility over time. Calves, hamstrings, quads, and hips are the areas most runners find tightest, though there's no need to stretch every muscle group after every single run.
Does stretching actually prevent injury?
The evidence on stretching alone preventing injury is genuinely mixed, and it's best thought of as one piece of a broader routine rather than a guaranteed fix. Training load, appropriate footwear, and adequate recovery generally matter more; see common running injuries for a wider view of what actually drives most overuse injuries.
Building a simple, consistent routine
A short, consistent routine you'll actually do beats an elaborate one you skip half the time. A few minutes of dynamic movement before most runs, and a few minutes of static stretching after the ones where you have time, is a realistic habit for most recreational runners to maintain over a training block.
If you're managing ongoing soreness rather than routine tightness, see understanding DOMS for how to tell normal post-run soreness apart from something that needs more attention.
Browse upcoming races and structure your prep with warm-up and recovery built in.
Browse eventsThis one is genuinely outside our lane from a platform perspective, since stretching habits aren't something we track directly, but my honest impression from community posts and race-day chatter we occasionally see shared is that runners preparing for their first longer distance ask about warm-up routines noticeably more than repeat racers do. Take that as an informal read rather than a data point. Whatever routine you settle on, it's worth practicing it on training runs rather than trying something new right before a race.
Frequently asked questions
Should I stretch before or after running?
Dynamic, movement-based stretching is generally better suited before a run, while static, held stretching fits better after, once your muscles are already warm.
Does static stretching before running hurt performance?
Current general guidance suggests holding long static stretches right before running may temporarily reduce power output, which is part of why dynamic movement is preferred beforehand.
Does stretching prevent running injuries?
The evidence is mixed, and stretching alone isn't a guaranteed fix. Training load, footwear, and recovery generally play a bigger role in injury prevention.
How long should I hold a static stretch?
Roughly 20 to 30 seconds per muscle group is a common general guideline for post-run static stretching.