Stretching and Running: What Runners Actually Need to Know

For years, I thought I was doing the right thing when stretching and running.

Before every run, I’d stand there, touch my toes, stretch my quads, maybe toss in a hamstring stretch for good measure. Then I’d head out feeling… awful.

My lower legs and ankles felt tight, my stride was off, and for the first few miles, I ran with all the grace of a malfunctioning robot. I could literally hear my foot slapping the pavement because my ankle wasn’t moving properly. It was like my muscles hadn’t gotten the memo that we were supposed to be running.

Turns out, they hadn’t. I was stretching all wrong.

See, not all stretching is created equal — especially when it comes to running. The way you stretch (and when you do it) can make or break your performance. Some types of stretching actually hurt your running efficiency. Others can keep you loose, improve your range of motion, and help prevent injuries.

So, if you’ve ever wondered:

• Should runners stretch before they run?
• What’s the difference between static and dynamic stretching?
• Does stretching actually prevent injuries?
• And what’s the best warm-up routine for runners?

You’re in the right place. Let’s break it all down.

The Big Question: Is Stretching and Running Good for Runners?

So, let me get one thing out of the way. I’m not a running coach, researcher, or trainer. I don’t have any expertise in any of those areas and I will never try to misrepresent that.

But, I am a runner that loves running, and I want to get better, stronger, and healthier by doing the right things. And, for that, I rely on research that actual experts have done, and use it in my own routine. So all of the information below is based off of that, and I’ll link the related sources so you can make the decision for yourself.

So, with that said, should runners stretch? Short answer? Yes — but only if you’re doing it right.

For decades, stretching before a run was treated like an unbreakable rule. You’d see runners standing around, pulling their heels to their butts, reaching for their toes, and holding long stretches like they were preparing for a gymnastics meet.

But here’s the kicker: research shows that static stretching before a run can actually lead to worse performance during your run.

“Static stretching generally isn’t helpful… Never do it before exercise unless you follow it up with a dynamic warmup,” said Jim Cash, Certified Strength and Conditioning Specialist (CSCS) and owner of Built Training Facility in Columbus, Ohio, who also performed a research project on the subject while working with the Columbus Blue Jackets.

And the research so far confirms what Jim says.

A study published in the Scandinavian Journal of Medicine and Science in Sports found that static stretching before exercise can reduce power, strength, and endurance. With another review analyzing over two decades of research concluded that the best warm-up includes low-intensity aerobic work followed by dynamic stretching — not static stretching.

So, what does this mean for you?

• Static stretching (holding a stretch for 30+ seconds) before a run? Skip it.
• Dynamic stretching (active movements that take joints through a full range of motion)? Essential.

Dynamic stretching increases blood flow, activates muscles, and improves mobility, helping you ease into your run instead of feeling like the Tin Man for the first two miles.

That’s why my pre-run warm-up routine is 100% dynamic. It transformed my running experience, and I’ll break it down for you in a bit. But first — what about after your run?

Why You Should Add a Dynamic Warmup to Your Routine

Dynamic stretches are all about controlled, active movements.

They take your muscles through the full range of motion, often simulating the movements you make while running. You’re not just “loosening up” like you do with static stretches. You’re sending a message to your muscles and nervous system that “Hey, it’s time to get moving.”

So, what makes it so effective?

? Warms up your muscles and increases circulation
A short dynamic routine raises your core temperature and increases blood flow, which gets oxygen and nutrients to the working muscles. That means your legs are more responsive earlier in your runs.

? Activates key muscle groups
Glutes, hamstrings, calves, quads — all the big players in running. Dynamic movements wake these up, especially if you’ve been sitting all day (if you work from home like me, you know the struggle of going from chair to running). A few quick leg swings or lunges go a long way toward improving your stride efficiency.

? Improves mobility and range of motion
This isn’t about trying to turn into a yoga instructor — it’s about being able to move your joints through a healthy range of motion. That means better form, better turnover, and fewer chances of straining something mid-run.

? Reduces injury risk
When your muscles are activated and your joints are prepped, you’re less likely to overcompensate or land awkwardly.

Ever since I switched to dynamic stretching before my runs, I’ve noticed less tightness, fewer aches, and a much smoother start — no more awkward foot slapping!

Static Stretching: Overrated or Still Useful?

So, if static stretching before a run is a no-go, does that mean we should ditch it altogether?

Not necessarily. While static stretching before a run has been shown to decrease power, strength, and endurance, it still has its place — just not when you think.

• Pre-run static stretching? Not great. Studies show it can reduce force output and even make muscles temporarily weaker.
• Post-run static stretching? The jury’s still out. Some experts (including Jim quoted above) say it doesn’t actually aid recovery, while others suggest it helps maintain flexibility and balance muscle tightness.
• Non-running days? Probably the best time to do it. It can help improve long-term flexibility and address muscular imbalances.

It depends. If you enjoy static stretching and it makes you feel better, go for it. Just don’t expect it to magically prevent injuries or make you a better runner overnight.

“As I said, it’s not really that helpful from what we know. But, if you think it feels good, you can still do it. Just avoid doing it before exercise at all costs.“

— Jim Cash, Certified Strength and Conditioning Specialist

So, if you love doing it, keep it in your routine. But if you’re looking for the best way to prep your body for a run? Stick with dynamic stretching.

The Ultimate Pre-Run Dynamic Warm-Up Routine

Running without a warm-up is like asking your legs to go from “Netflix binge mode” to “race pace” without a warning. Not ideal.

That’s why I follow a simple dynamic warm-up before every run. It takes about five minutes, doesn’t require any gear, and has completely changed how I feel in the first few miles.

Here’s what it looks like (hint: you can download it with the form below!):

• Walking lunges with a slight lean over the front leg to activate the hips and stretch the hip flexors.
• Leg swings, both front-to-back and side-to-side, to loosen up the hamstrings, glutes, and adductors.
• Side-to-side lunges to target the groin and improve lateral mobility (yes, runners need it too).
• Ankle rolls and light bounces to wake up the ankles and feet — especially helpful if you’ve been sitting all day.
• Calf raises to prep the calves and Achilles for impact.
• Swinging toe touches, where I kick a leg forward and tap the toe with the opposite hand — great for dynamic hamstring activation.
• And finally, I walk the first five minutes of my run to ease into motion. On colder days or longer runs, that little walk is everything.

Start slow, stay consistent, and you’ll feel looser, lighter, and way less like the Tin Man during those first miles. Ever since I stopped stretching like it was 1999 and started doing it right, my runs feel smoother, looser, and way less like I’m dragging cinder blocks the first two miles.

So if you’ve been feeling tight, achy, or like your legs need a few miles to “wake up” — give this routine a shot. And hey, if you want this full warm-up in a printable, phone-friendly format, I’ve got you covered?

Tried it out? Let me know how it goes. Or drop your go-to stretch in the comments — always down to swap routines.