Stretching After a Run – Habit or Science?

The run is over, and you’re catching your breath. Your legs feel heavy and tense. You finish your run with some gentle stretching exercises hoping your legs won’t be as sore tomorrow. For many runners, stretching is a regular part of their routine. Some stretch to avoid soreness, others to increase flexibility or prevent injuries. But does stretching really help?

In this article, we dive into what research says about stretching and when it makes sense as part of your training.

Stretching for Sore Legs – Does It Help?

Most runners know the feeling: the day after a hard run, your legs feel like concrete, and even descending stairs can seem overwhelming. It's normal and usually due to what’s known as DOMS – Delayed Onset Muscle Soreness.

Soreness occurs when muscles are exposed to new or unusual strains, such as longer runs, hilly terrain, or higher intensity. During training, tiny muscle fiber injuries occur, making muscles sore. However, this process also makes you stronger after recovery.

Many hope that a few minutes of stretching can prevent soreness and help the body get moving again faster. Current research, however, points in a different direction. Major reviews of studies (Herbert & de Noronha, 2007; Baxter et al., 2017) show that stretching neither reduces the duration nor intensity of DOMS. Whether stretching before or after exercise, the effect seems the same: no measurable difference in muscle soreness afterward.

Does Stretching Affect Running Performance?

When it comes to performance, stretching is a more nuanced topic. Research doesn’t point clearly in one direction, but there are noticeable differences depending on the type of stretch and timing. 

Static Stretches

Static stretches are the classic stretches where you hold a position for several seconds. Research shows that long static stretches (over 60–90 seconds per muscle) can temporarily impair running economy (Konrad et al., 2021). This is because muscle elasticity decreases, and muscles respond slower after prolonged stretching.


Short stretches under a minute don’t seem to affect performance significantly (Simic et al., 2013), especially if followed by a light warm-up. For most runners, it’s best to save static stretches for post-training as a calm conclusion rather than part of the warm-up.

Dynamic Stretches

Dynamic stretches like leg swings, high knees, or hip circles have a different effect. They prepare the body for movement, increase blood flow, and activate muscles without impairing their ability to perform. Several studies show that dynamic stretches can enhance performance, especially in high-intensity runs and competitions (Behm & Chaouachi, 2011).


Therefore, it makes sense to use dynamic stretches as part of the warm-up before fast or demanding sessions.

PNF Stretches

PNF stands for Proprioceptive Neuromuscular Facilitation and combines stretching with active muscle tension. This method is primarily used to increase flexibility and not as common for running preparation. Recent research shows PNF stretches can reduce muscle stiffness and increase range of motion more effectively than regular static stretches (Železnik et al., 2023). However, it doesn’t seem to improve running economy or performance when done as part of a warm-up (Frontiers in Physiology, 2022).

PNF stretches are thus most meaningful as part of targeted flexibility training but rarely the best choice right before a run.

Can Stretching Affect Flexibility and Mobility?

Stretching can gradually make the body more flexible. This means you can move into extended positions easier as muscles and connective tissue adapt to being stretched (Konrad et al., 2021). When it comes to mobility, the effect of stretching is more limited. Here, strength and control play a larger role.

Does Stretching Prevent Injuries?

There is still no definitive evidence that stretching prevents running injuries. Most studies show that injury risk mainly depends on factors like training volume, recovery, strength, and changes in load.

Recent research provides a more nuanced view. A 2024 meta-analysis (Takeuchi et al.) found that regular static stretching might reduce the occurrence of muscular injuries but doesn’t affect tendon or overuse injuries. The effect is deemed small and context-dependent. Stretching can thus be a good supplement but should not stand alone as injury prevention.

Stretching for Well-being

If you run to get fresh air, clear your mind, and keep moving, stretching doesn’t need a bigger purpose than feeling good. Many runners enjoy ending their run with some gentle stretches simply because it provides a sense of calm.

Although research shows stretching doesn’t reduce soreness or speed up recovery, it can still be a pleasant way to unwind after training. A few minutes of stretching can be just as much for the mind as for the body – and that’s perfectly fine.

Conclusion – When Does Stretching Make Sense?

Stretching is neither a miracle cure for sore legs nor a guarantee for better performance, but it can still have a place in your training. Research shows that classic static stretching doesn’t reduce DOMS and that excessive stretching right before running can slightly impair performance. On the other hand, dynamic movements before training can prepare the body for stress and improve the feeling of ease during runs.

For most runners, stretching is about more than numbers and data. It’s about well-being, body awareness, and the calm after a good run.

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Sources:
Baxter, C., McNaughton, L. R., Sparks, A., Norton, L., & Bentley, D. (2017). Impact of stretching on the performance and injury risk of long-distance runners. Research in Sports Medicine.

Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology.

Herbert, R. D., & de Noronha, M. (2007). Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews.

Konrad, A., Močnik, R., Nakamura, M., Sudi, K., & Tilp, M. (2021). The impact of a single stretching session on running performance and running economy: A scoping review. Frontiers in Physiology.

Simic, L., Sarabon, N., & Markovic, G. (2013). Does pre-exercise static stretching affect performance? A systematic review with meta-analysis.

Takeuchi, K., et al. (2024). Effects of static stretching on injury prevention: A systematic review and meta-analysis. Frontiers in Physiology.

Železnik, D., Šimunič, B., & Pišot, R. (2023). Acute and chronic effects of proprioceptive neuromuscular facilitation stretching on muscle stiffness and range of motion: A systematic review. Journal of Sports Science & Medicine.