The Rule Is Simple: Dynamic Before, Static After
A review in the European Journal of Applied Physiology found that dynamic stretching either has no effect or may augment subsequent performance, while static stretching held for over 60 seconds before exercise can impair muscle power and performance. A 2023 narrative review further found that dynamic warm-ups play a pivotal role in injury prevention across sports. The practical rule for runners is straightforward: do dynamic stretches before running to warm up muscles and joints, and do static stretches after running to improve flexibility and aid recovery. This sequence prepares your body for the run ahead and helps it recover from the run behind. The entire routine takes 10-15 minutes total and is the single most accessible injury prevention tool available to any runner.
Pre-Run Dynamic Stretching Routine (5-7 Minutes)
1. Leg swings (forward and lateral) — 10 per direction per leg. Hold a wall or post for balance. Swing one leg forward and backward in a controlled arc, gradually increasing the range with each swing. Then swing laterally, across your body and out to the side. This mobilises the hip joint and activates the hip flexors, hamstrings, glutes, and adductors. Do 10 swings in each direction for each leg.
2. Walking lunges — 10 per side. Step forward into a deep lunge with your back knee hovering just above the ground. Push through the front heel to stand and step the back leg forward into the next lunge. Keep your torso upright. Walking lunges dynamically stretch the hip flexors and quads while activating the glutes and core, mimicking the movement pattern of running.
3. High knees — 20 total (10 per leg). Jog in place while driving your knees up toward your chest. Keep the pace moderate and focus on lift, not speed. High knees activate the hip flexors, warm up the cardiovascular system, and increase core temperature. 20 reps total is enough for activation without fatigue.
4. Butt kicks — 20 total (10 per leg). Jog in place while kicking your heels toward your glutes. Keep your thighs roughly vertical and focus on the hamstring contraction. Butt kicks activate the hamstrings and warm up the knee joint through its running-specific range of motion.
5. Ankle circles and calf raises — 10 circles per ankle, 15 calf raises. Circle each ankle 10 times in each direction to mobilise the ankle joint. Then perform 15 double-leg calf raises to activate the calf complex. The ankles and calves are among the most frequently injured running structures, and this activation prepares them for impact.
6. A-skips or marching — 20 metres. High-knee marching with an exaggerated arm swing for 20 metres. This coordinates the running movement pattern and primes the neuromuscular system for the alternating arm-leg rhythm of running. This is the final activation before you begin your run.
Post-Run Static Stretching Routine (5-10 Minutes)
- Calf stretch (wall lean) — 30-60 seconds per side. Stand facing a wall with one foot forward and one back. Keep the back leg straight and heel on the ground, lean into the wall until you feel a stretch in the back calf. Then bend the back knee slightly to shift the stretch to the soleus. Hold each position for 30-60 seconds. The calves absorb 6-8 times body weight per stride and are among the tightest muscles after running.
- Standing quad stretch — 30-60 seconds per side. Stand on one leg, pull the other heel toward your glute, keeping knees together. Hold the foot and feel the stretch along the front of the thigh. If balance is difficult, hold a wall. Tight quads after running contribute to knee pain and altered stride mechanics. This stretch helps maintain quad flexibility.
- Standing hamstring stretch — 30-60 seconds per side. Place one heel on a low step or kerb with the leg straight. Hinge forward at the hips (not the waist) until you feel a stretch behind the thigh. Keep your back flat. The hamstrings are loaded eccentrically during every running stride and benefit from gentle, sustained stretching post-run.
- Hip flexor lunge stretch — 30-60 seconds per side. Kneel on one knee with the other foot flat in front, creating a 90-degree angle at both knees. Push your hips gently forward until you feel a stretch at the front of the kneeling hip. Tight hip flexors are one of the most common findings in runners and contribute to lower back pain and altered stride length.
- Pigeon pose or figure-four stretch — 30-60 seconds per side. For pigeon pose: from a lunge position, lower the front shin to the ground at an angle and extend the back leg behind you, lowering your hips toward the ground. For figure-four: lie on your back, cross one ankle over the opposite knee, and pull the bottom leg toward your chest. Both stretch the glutes and piriformis, which work continuously during running to stabilise the pelvis.
- When to add mobility work. If you consistently find specific areas tight after running despite regular stretching, targeted mobility work may help. An Arion Running Analysis session can identify biomechanical patterns, such as limited hip extension or ankle dorsiflexion, that create compensatory tightness in specific muscles. This data helps you focus mobility work where it will have the most impact on your running form.
FAQ
Should I stretch before or after running?
Both, but different types. Before running: dynamic stretches (movement-based) for 5-7 minutes to warm up muscles, mobilise joints, and activate the neuromuscular system. After running: static stretches (hold-based) for 5-10 minutes to improve flexibility and assist recovery. Do not do static stretches before running, as holding stretches for more than 60 seconds before exercise can impair muscle performance.
What are the best dynamic stretches before a run?
Leg swings (forward and lateral), walking lunges, high knees, butt kicks, ankle circles with calf raises, and A-skips or marching. This sequence takes 5-7 minutes and progressively activates the major running muscles: hip flexors, hamstrings, glutes, quads, calves, and ankles. Start gently and increase range of motion gradually through the routine.
How long should I hold stretches after running?
Hold each static stretch for 30-60 seconds per side. Shorter holds (under 15 seconds) do not produce meaningful flexibility improvements. Holds longer than 60 seconds provide diminishing returns for runners and are not necessary unless you are specifically working on a flexibility deficit. One hold of 30-60 seconds per muscle group is sufficient for post-run maintenance stretching.
Does stretching prevent running injuries?
Dynamic stretching before running is associated with injury prevention. Research consistently shows that dynamic warm-up protocols reduce injury risk across sports. However, static stretching alone has not been definitively shown to prevent running injuries in isolation. The most effective injury prevention combines dynamic warm-up, progressive training load management, and targeted strengthening. Stretching is one component of a broader prevention strategy, not a standalone solution.
Is static stretching before running bad?
Static stretching held for more than 60 seconds per muscle group before running can temporarily reduce muscle power and performance. However, brief static stretches (under 30 seconds) within a full warm-up that includes dynamic movement and light running have minimal negative effects. The safest approach: do your dynamic warm-up before running and save static stretching for after. If you feel a specific tight spot before running, a brief 15-20 second hold followed by dynamic movement is unlikely to impair performance.
