The tradition of static stretching before running, intended to prepare muscles and prevent injury, has been a fixture in athletic routines for decades. Modern sports science now largely contradicts this habit. The consensus among researchers has shifted, suggesting that these old ways may actually be counterproductive to performance and efficiency. Understanding the distinction between different types of muscle preparation is necessary to optimize training.
Static Versus Dynamic Stretching
The core of the stretching debate rests on the difference between two primary stretching modalities. Static stretching involves moving a joint to its point of resistance and then holding that position for an extended duration. This modality is characterized by a lack of movement once the position is reached, with typical hold times ranging from 15 to 60 seconds or more per muscle group. This type of stretching is primarily aimed at increasing long-term flexibility and is often recommended for the cool-down phase after exercise.
In contrast, dynamic stretching uses controlled, continuous movement to take the joints and muscles through a full range of motion. Dynamic movements do not involve holding a position at the end of the range, instead focusing on active muscle engagement. The goal of dynamic movements is to actively warm the muscle tissues and increase blood flow, a different physiological approach than the passive lengthening seen in static holds. This distinction separates an effective warm-up from a potentially detrimental one.
Why Static Stretching Inhibits Performance
The immediate issue with static stretching before running is its acute effect on the neuromuscular system. Prolonged static holds activate a protective response in the muscles, which can temporarily decrease muscle strength and power output. This effect is partially mediated by the muscle spindle, a sensory receptor that detects changes in muscle length and sends feedback to the spinal cord.
When the muscle is stretched and held for an extended period, the neural activity to the muscle decreases, essentially “turning down” the muscle’s capacity to contract forcefully. Studies have shown that static stretching lasting over 60 seconds per muscle group can lead to a performance decline of 4.0–7.5% in measures of strength and power. This temporary reduction in force production can significantly impact performance, particularly in activities that require power or explosive movements, such as sprinting or hill running.
Running relies heavily on the stretch-shortening cycle (SSC), where the muscles and tendons act like a spring to store and release energy efficiently with each stride. By temporarily reducing the stiffness, or compliance, of the muscle-tendon unit, static stretching dampens this natural elastic recoil. This makes the spring less taut, requiring the body to use more muscular effort to achieve the same running pace. Therefore, performing static stretching immediately before running can make the activity feel harder and less efficient.
The Recommended Pre-Run Warm-Up
Instead of static stretching, a dynamic warm-up is the recommended method for preparing the body to run. The primary goal of this warm-up is to gradually raise the core body temperature and increase blood flow to the working muscles. This activation process ensures that muscles are responsive and ready to handle the load of running.
A proper pre-run routine should take approximately 5 to 10 minutes and incorporate movements that mimic the running action. Effective dynamic exercises include walking lunges, which open up the hips and engage the glutes, and leg swings, which move the legs through a greater range of motion. Movements like high knees and butt kicks are also beneficial, as they focus on specific muscle activation patterns required for running.
Performing these controlled motions improves functional range of motion without sacrificing the muscle-tendon stiffness needed for efficient energy return. This approach primes the nervous system and musculoskeletal system, ensuring the runner begins their session with activated muscles and enhanced power generation.