Whether you’re new to running or a seasoned marathoner, you’ve probably heard someone say, “Don’t forget to stretch!” But what does proper stretching really look like for runners? Do you stretch before you run, after or both? Is it OK to skip stretching if you’re short on time? And what’s the deal with static versus dynamic stretching?
We’ll break it down step-by-step so you feel confident adding these steps to your routine.
WHAT THE SCIENCE SAYS (AND HOW IT’S EVOLVED)
Over the years, stretching advice has changed quite a bit. In the past, many runners were told to stretch their muscles before running using long-held poses. However, current research shows that static stretching before a workout may actually decrease performance. In fact, it doesn’t prevent injury the way we once believed.
Today, most experts agree that dynamic stretching is more effective before a run, as it warms up the muscles and prepares the joints for movement. Meanwhile, static stretching is better reserved for after your workout to improve flexibility and support recovery. By staying up-to-date on the evolving science, you can train smarter, move better, reap the benefits of running and reduce your risk of injury.
WHY STRETCHING MATTERS FOR RUNNERS
Running places repetitive stress on your muscles, joints and tendons. Over time, this can lead to tightness, imbalances and even injury if your body isn’t properly cared for. That’s where stretching comes in.
Incorporating proper stretching helps:
- Increase flexibility and mobility
- Improve posture and running form
- Reduce post-run soreness
- Support injury prevention
- Prepare your body for movement (and help it recover)
Think of it this way: stretching is like tuning up your body before and after your workout. It doesn’t have to take a long time, but it does need to be done right.
THE TWO TYPES OF STRETCHING RUNNERS NEED
There are two main types of stretching: dynamic and static. Each has a time and place in your routine, and they serve different purposes. Moms on the Run incorporates both dynamic and static stretching into all its running workout classes.
DYNAMIC STRETCHING (BEFORE YOU RUN)
Dynamic stretches involve movement and are best used as part of your warm-up. It helps get your blood flowing, raise your core temperature and activate the muscles you’re about to use. It prepares your body to move.
Ideally, begin dynamic stretches after 3–5 minutes of light cardio (like brisk walking or easy jogging). Then, spend 5-10 minutes in your dynamic pre-run routine.
Examples include:
- Leg swings
- Walking lunges
- Butt kicks
- High knees
- Arm circles
- Toy soldiers (straight-leg kicks)
This dynamic sequence doesn’t have to take long, but it can make a big difference in how your run feels. It can also help you avoid that “first mile stiffness.”
STATIC STRETCHING (AFTER YOU RUN)
Static stretches involve holding a position for 20–60 seconds to lengthen and relax the muscle. These stretches help release tension and promote recovery. They’re most effective when your muscles are already warm. Spend 5-10 minutes on your post-run static stretching routine.
Examples:
- Hamstring stretch
- Calf stretch
- Figure-four stretch
- Hip flexor stretch
- Quad stretch
- Seated forward fold
Stretching after your run is also a great time to check in with your body. Notice what feels tight, what feels strong and what might need a little extra care.
STRETCHING TIPS FOR SUCCESS
Extra tips to make sure your stretching routine is working for you, not against you:
- Don’t stretch cold muscles. Do light movement first. Never start with static stretches.
- Breathe deeply. Don’t hold your breath. Exhale as you ease into each stretch.
- Don’t bounce. Stretch to the point of tension, not pain. Bouncing can cause micro-tears.
- Be consistent. Even five minutes after every run adds up over time.
- Listen to your body. If something feels off, ease up or try a different stretch.
WHAT IF I’M SHORT ON TIME?
We get it — some days are go-go-go. When time is tight, prioritize dynamic warm-ups and hit a few key static stretches post-run. Even just three minutes of stretching can make a difference.
Try this express cool-down:
- 30 seconds quad stretch each leg
- 30 seconds figure-four stretch each leg
- 30 seconds forward fold or hamstring stretch
YOUR BODY WILL THANK YOU
We see it all the time – runners who stretch regularly move better, recover faster and avoid injury. Stretching isn’t a chore, it’s part of the joy of caring for your body and honoring the effort you put into every workout.
So, the next time you finish a run, resist the urge to skip straight to your next to-do. Pause, stretch and give yourself a moment of gratitude for what your body just accomplished. You earned it!
Experience dynamic and static stretching at Moms on the Run. Find a location near you.