Let’s talk about stretching. That weird, wobbly thing we all know we should do, but sometimes skip when we’re eager to get running (or just got done running). Over the years, stretching has gone through more trends than running shoes. First it was all about static stretches — touch your toes and hold it. Then came the dynamic revolution — leg swings, walking lunges, arm circles. And now? Well, let’s break it down and figure out what actually works for runners.

Why Stretch at All?

Stretching isn’t just about showing off your hamstring flexibility. It’s crucial for:

• Improving range of motion
• Helping muscles recover after a workout
• Reducing the risk of injury (yep, we said it)
• Easing soreness and tightness — especially in your calves, hamstrings, and hip flexors

When your muscles are tight, your form takes a hit. And when form suffers? You’re more likely to tweak something, slow down, or feel totally off on your run.

Static vs. Dynamic: The Great Stretch Debate

Okay, here’s the scoop:

Before You Run: Dynamic Is Your Friend

Science backs this up — a study published in the Journal of Strength and Conditioning Research found that dynamic stretching before a run can improve performance and reduce injury risk. We’re talking about movement-based stretches that warm up your muscles while mimicking the activity you’re about to do. Think:

• Leg swings front to back and side to side
• High knees
• Butt kicks
• Walking lunges
• Arm swings

These types of stretches increase blood flow, activate your nervous system, and get your body ready to roll.

After You Run: Static Wins the Cooldown

Once you’re done running and your muscles are nice and warm, that’s the best time to hit those static stretches. Studies show that holding a stretch for 30–60 seconds post-workout can help increase flexibility over time and calm your nervous system, aiding in recovery.

Try these after your next run:

• Seated hamstring stretch
• Standing quad stretch
• Calf stretch against a wall
• Figure four stretch for your hips and glutes

Pro tip: Breathe deeply while you hold each stretch. It helps your body relax and release tension.

So… What’s the Baseline for Runners?

Glad you asked! If you’re not trying to become a yoga master, but you do want to stay healthy and keep running strong, here’s a solid plan:

✅ Pre-run: Spend 5–10 minutes doing dynamic stretches or light drills. Think of it as telling your body, “Hey, we’re about to move!”
✅ Post-run: Cool down with 5–10 minutes of static stretching, focusing on the muscles you just worked.
✅ Off days: Add a short stretching or mobility session a couple times a week. Even 15 minutes makes a difference.
✅ Bonus — Yoga is your friend: We talked about this in another post, but seriously… yoga can be a game changer. It helps with flexibility, balance, breathing, and body awareness — all stuff that makes you a better runner. Plus, it's the perfect excuse to slow down and stretch everything without thinking too hard.

Stretch Smart, Not Just Often

Stretching isn’t one-size-fits-all. The key is knowing when to stretch and how to do it based on what your body needs. Dynamic before, static after — that’s the magic combo for most runners. It keeps you limber, helps prevent injuries, and feels pretty darn good, too.

And remember — stretching isn’t just another chore on your run checklist. It’s an investment in how your body moves, recovers, and stays strong for the long haul.

Now go show those hip flexors some love.