Running with stiff, tight muscles is not only hard, but it can also set you up for injury if you make it a habit. That’s why regularly doing a few running stretches is an essential part of training, as it helps you maintain or improve your flexibility and range of motion.
But what’s the best way to actually fit stretching into your running schedule? Is it better to stretch out before or after a run? We spoke with experts to break down everything you need to know about scheduling your stretch sessions so you get the most out of the practice.
The Case for Stretching Before a Run
Stretching in general has been hotly debated. There is no evidence that static stretching—the act of lengthening muscles and tendons to increase flexibility by holding one position for at least 30 seconds—prevents injury or improves performance. In fact, there’s evidence that static holds can actually do more harm than good before a workout.
“Static stretching before exercise can cause damage to the tissue,” says Jason Gromelski, P.T., physical therapist and owner of Nola Physical Therapy in New York City. “You’re inhibiting nerve contraction, so it’s not going to fire as quickly to tell the muscle to contract and perform. That leads to less force production, so your speed will go down.”
When it comes to staying injury-free, functional range of motion is more important than flexibility. That’s where dynamic stretching—active movements that stretch your muscles without holding one position for too long—comes into play.
Before you run, your time is better spent warming up with dynamic stretching. These moves—which include exercises such as butt kicks, high knees, or leg swings—improve range of motion and loosen up muscles that you’re going to use on the road. They also increase heart rate, body temperature, and blood flow so you feel warmed up sooner and run more efficiently. “Before you exercise, you want to get blood to the muscles, which gets them warmed up and ready to go,” Gromelski says.
Try incorporating these moves into your next prerun warmup.
Frankenstein Walk
How to do it:
- Stand with feet together.
- Extend right leg straight out in front of you as you bring left hand to tap right toes.
- Lower leg and step forward.
- Repeat on opposite side.
- Continue alternating while walking forward for 30 seconds.
Quad + Piriformis Walk
How to do it:
- Stand with feet together.
- Draw left foot up behind you, pulling it toward butt for a quad stretch.
- Release and step forward
- Repeat on opposite side.
- Continue alternating for 30 seconds.
- Then, cradle right leg at ankle and knee and pull it up to chest.
- Release and step forward.
- Repeat on opposite side.
- Continue alternating for 30 seconds.
Inchworm
How to do it:
- Stand with feet together.
- Bend forward at the waist to touch toes.
- Walk hands out to a high plank.
- Hold for 2 seconds; walk feet to meet hands.
- Roll up to standing.
- Repeat for 1 minute.
What to Know About Stretching After a Run
If you’re habitually skipping the postrun stretch, you could be hampering your recovery. This is key to loosening any stiff muscles. You may even find there’s an area that feels tight after your workout—commonly the calves, hamstrings, hip flexors, and IT bands—signaling a cooldown stretching routine is necessary. It’s also an opportunity to incorporate some static movements.
“The only benefit to doing static stretches is to increase range of motion. But that’s why you do it after exercise—you already have the blood in your muscles, and now you can get a real nice, deep stretch in and lengthen your muscles,” Gromelski says.
Try these stretches after your next run.
Quad Stretch
How to do it:
- Stand with feet together.
- Shift weight to right leg and bring left heel back.
- Grab left foot or ankle with left hand.
- Gently pull foot toward tailbone. Keep knees aligned, and pelvis tucked; don’t arch back.
- Hold for 60-90 seconds.
- Repeat on other side.
Calf Stretch
How to do it:
- Stand facing a wall, tree, or some similar structure for support with left foot forward and both hands flat against a wall, arms fully extended.
- Keeping both heels on ground, lean forward with left knee tracking over left toes. Make sure both feet are facing forward, and drive right heel toward floor to feel the stretch in right calf.
- Hold for 30-90 seconds.
- Repeat on other side.
Whether you’re doing static or dynamic stretches, they should give you the feeling of slight discomfort in the muscle, but do not stretch to the point that you feel a sensation that is painful, sharp, or intense. If you do, back off.
“You shouldn’t be in pain,” Gromelski says. “It should be a bit uncomfortable because the point is that you have to have physiological changes to the muscle for it to benefit.”
Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She's a graduate of Ithaca College. You can find her work here on Women's Health, and in many other publications including PS, SELF, Well+Good, Runner’s World, Outside RUN, Peloton, Men’s Fitness, and more.
