Stretching and running

Should you stretch when you run? Yes, but not at any time or in any way. Let's separate myths from what's actually useful.

Before running: NO static stretching

Contrary to old habit, holding long stretches on a cold muscle before running doesn't prevent injuries and can even temporarily reduce performance. Instead, do a dynamic warm-up: a few minutes of walking/very slow jogging, high knees, heel kicks, lunges, progressive accelerations. The muscle warms up and prepares for movement.

After running: gentle stretching (optional)

After your session, light stretching without forcing can help regain range of motion and provide a pleasant sensation. It doesn't "eliminate" soreness (that's a myth), but helps with cool-down. Never stretch to the point of pain.

Key areas for runners

• Calves and Achilles tendon: heavily used with every stride.
• Quadriceps and hamstrings: power for running.
• Glutes and hips: pelvis stability.

A few gentle stretches of 20-30 s per area after your run is enough.

Flexibility or strength?

To prevent injuries, muscle strengthening has a much more proven effect than stretching. Combine both: mobility to move freely, strength to handle impact. See our strengthening guide for runners.

The real injury prevention lever

Progressive load, appropriate shoes, recovery: that's where it matters. See how to prevent running injuries.

Move right, at the right time

Sports Coach AI structures your load and recovery to reduce injury risk — the best complement to a good mobility and strengthening routine.