Dynamic Stretching vs. Static Stretching for Runners

Dynamic Stretching vs. Static Stretching for Runners: Benefits and When to Use Each

Stretching is a staple in nearly every runner’s routine—but not all stretching is created equal. While some runners swear by their pre-run toe touches, others opt for high-knee drills and leg swings. The difference? Dynamic vs. static stretching. Understanding when and how to use each can significantly enhance flexibility, reduce muscle tightness, and lower your risk of injury.

Dynamic Stretching: Warm-Up for Movement

What It Is:

Dynamic stretching involves controlled, active movements that take joints and muscles through their full range of motion. Unlike static stretches, these movements are not held, but repeated in a flowing sequence.

Examples for Runners:

• Leg swings (front-to-back and side-to-side)
• Walking lunges with a twist
• High knees
• Butt kicks
• Toy soldiers (straight-leg kicks)

Benefits:

• Increases blood flow and muscle temperature
• Prepares joints and soft tissue for running-specific movements
• Improves neuromuscular coordination and power output
• Reduces stiffness and enhances stride efficiency

What the Research Says:

Studies show that dynamic stretching before running improves sprint performance, jump height, and agility. One study in the Journal of Strength and Conditioning Research found that runners who used dynamic stretches as part of a warm-up performed significantly better in endurance and sprint tasks than those who only performed static stretches.

Static Stretching: Cool Down for Recovery

What It Is:

Static stretching involves holding a stretch in a fixed position for 15–60 seconds without movement. These stretches target specific muscle groups and are usually performed after exercise.

Examples for Runners:

• Standing or seated hamstring stretch
• Quad stretch (standing or side-lying)
• Calf stretch against the wall
• Figure-4 glute stretch
• Hip flexor lunge stretch

Benefits:

• Improves overall flexibility
• Decreases post-run muscle tightness
• Aids in cooldown and recovery
• Helps reduce delayed onset muscle soreness (DOMS)

What the Research Says:

Static stretching after running helps lengthen tight muscles and restore resting muscle length, especially in chronically tight areas like calves and hamstrings. It’s not ideal as a pre-run activity because it can temporarily reduce muscle strength and performance, especially if held for extended periods.

When to Use Each Type of Stretching

How to Incorporate Both Into Your Running Regimen

Pre-Run Routine Example (Dynamic Stretching)

1. Arm circles (30 seconds)
2. Walking lunges with rotation (2 sets of 10 each leg)
3. Leg swings front and side (10–15 each leg)
4. Butt kicks and high knees (30 seconds each)
5. Lateral bounds or shuffles (2 sets of 10)

Post-Run Cool Down Example (Static Stretching)

1. Standing quad stretch (30 seconds each leg)
2. Seated hamstring stretch (30 seconds each leg)
3. Hip flexor stretch (30 seconds each side)
4. Calf stretch against wall (30 seconds each side)
5. Supine glute stretch (30 seconds each side)

Additional Tips for Runners

• Stretch with purpose: Don’t rush through stretches—quality matters more than quantity.
• Breathe deeply during static stretches to help the muscles relax.
• Stay consistent: Like strength training, stretching shows long-term benefits when done regularly.
• Modify based on injury history: Consult a physical therapist (ideally AFS-trained) for tailored mobility work if you’re recovering from injury.

For runners, stretching is not just about touching your toes—it's about preparing the body to perform and helping it recover more efficiently. Dynamic stretching gets your muscles ready to move, while static stretching helps them relax and rebuild. When used intentionally, both forms of stretching can support better biomechanics, reduce injury risk, and keep you running strong.

So the next time you lace up, take a few minutes to move dynamically before your run and wind down with static stretches afterward. Your body—and your performance—will thank you.

Check out our Movement Assessment web page for more info on how an assessment can help you prevent injuries.

IF you have SI Joint pain, check our video on Why You Don't Have to Stop Running.