Quick answer: Before a run, warm up with a few minutes of easy jogging and some dynamic moves, rather than long static stretches. Stretching hasn’t been shown to prevent running injuries or next day soreness, but it can help your flexibility when you do it after your run. Hold static stretches for 10 to 30 seconds at a feeling of mild tightness, never pain.
Should you stretch before running?
Warm up first instead. Stretching is not a warm up, and stretching cold muscles may hurt you. Start with a few minutes of easy jogging or brisk walking, then do dynamic moves such as leg swings and walking lunges. Holding long static stretches just before fast running may slightly reduce your performance, so save them for after your run.
Dynamic and static stretching: what’s the difference?
- Dynamic stretching means moving your joints and muscles through their range in a controlled way, for example leg swings and lunges. It can improve range of movement and performance in the short term, which makes it a good part of a warm up.
- Static stretching means holding a stretch in one position. For most adults, 10 to 30 seconds per stretch is enough, at a feeling of tightness or slight discomfort. Older adults may benefit from holding for 30 to 60 seconds.
A simple warm up before your run
This takes about 5 to 10 minutes. Move smoothly and don’t bounce.
- Easy jog or brisk walk: 3 to 5 minutes to raise your heart rate and warm your muscles.
- Leg swings, front to back: hold a wall or post for balance and swing one leg forward and back, about 10 times on each leg.
- Leg swings, side to side: swing one leg across the front of your body and out to the side, about 10 times on each leg.
- Walking lunges: step forward into a lunge, then bring the back leg through into the next lunge, about 10 on each leg.
- Side lunges: step out wide to one side, bend that knee and keep the other leg straight, then push back to the middle. About 5 to 8 on each side.
- High knees: lift each knee towards your chest in turn, starting slowly and getting quicker, about 20 in total.
- High knees with a twist: lift your right knee and turn your upper body so your left elbow moves towards it, then switch sides. About 10 on each side.
- Arm swings: as you walk, swing your arms across your body and back, about 10 times.
Then start your run at an easy pace. Before a faster session or a race, warm up for longer and add a few short, quick strides.
Stretching after your run
After a run, your muscles are warm, so it is a good time to stretch if you want to improve your flexibility. Useful stretches for runners include:
- standing quad stretch (front of the thigh)
- hamstring stretch (back of the thigh)
- calf stretch against a wall
- kneeling hip flexor stretch (front of the hip)
- figure four stretch for the glutes and piriformis (buttock): lie on your back, cross one ankle over the other knee, then gently pull the uncrossed leg towards your chest
Hold each one for 10 to 30 seconds. Stretching after a run doesn’t noticeably reduce soreness the next day, but it can help flexibility over time.
Does stretching prevent running injuries?
The evidence says no. A Cochrane review found no evidence that stretching reduces leg soft tissue injuries in runners. No single approach has strong evidence for preventing running injuries. Avoiding sudden jumps in how far, how often or how fast you run is sensible. In a 2014 review of injury prevention trials in different sports, strength training cut injuries to less than a third, although only 4 trials tested it. Read more in our guide to common running injuries.
What causes soreness the day after a run?
Delayed onset muscle soreness (DOMS) comes from working your muscles harder than usual, which can cause tiny tears in the muscle fibres. It usually settles by itself within a few days, and rest and gentle movement help. See a doctor if the pain lasts more than a week, is sharp and constant, or comes with severe swelling. See a doctor the same day or go to A&E if your urine is unusually dark or has blood in it.
Common mistakes to avoid
- Stretching cold muscles: warm up first.
- Bouncing: bouncing as you stretch can injure the muscle. Move smoothly.
- Pushing into pain: if it hurts, you have pushed too far. Aim for mild tightness.
- Relying on stretching to prevent injury: stretching won’t prevent an overuse injury. Sudden jumps in mileage still carry a risk.
Frequently asked questions
Should you stretch before running?
Warm up instead, with a few minutes of easy jogging and then dynamic moves such as leg swings and walking lunges. Dynamic stretching can improve range of movement and short term performance.
Is static stretching before a run bad?
Holding stretches right before fast running may slightly reduce performance, and stretching cold muscles may hurt you. Save longer static stretches for after your run.
Does stretching prevent running injuries?
The evidence suggests not. No single approach has strong evidence for preventing running injuries, but avoiding sudden jumps in mileage is sensible, and strength training has helped prevent injuries in sport more widely.
How long should you hold a stretch?
For most adults, 10 to 30 seconds, to a feeling of tightness or slight discomfort. Older adults may benefit from 30 to 60 seconds.
Does stretching stop next day soreness?
Not noticeably. Soreness usually settles by itself within a few days.
Sources
- Mayo Clinic: Stretching, focus on flexibility
- Cochrane: preventing leg soft tissue injuries in runners
- Cochrane: stretching to prevent or reduce muscle soreness after exercise
- ACSM: Stretching and flexibility guidelines
- Opplert and Babault 2018, Sports Medicine: dynamic stretching and performance
- Cleveland Clinic: Delayed onset muscle soreness
- Lauersen et al. 2014, BJSM: exercise to prevent sports injuries
- IOC consensus 2016, BJSM: load in sport and risk of injury
Need help with this? Our sports injury and running rehab team at Total Health by Hong Kong Sports Clinic can assess you and start treatment in your first session, in Central, Kai Tak or Tin Hau. Message us on WhatsApp to book.
