The run is over, and you're catching your breath. Your legs feel heavy and tense. You finish your run with a few gentle stretching exercises hoping your legs won't be as sore tomorrow. For many runners, stretching is a regular part of training. Some do it to avoid soreness, others to become more flexible or to prevent injuries. But does stretching really help?
In this article, we delve 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 going down stairs can seem daunting. This is normal and is usually due to what is known as DOMS – Delayed Onset Muscle Soreness.
Soreness occurs when muscles are exposed to new or unusual stress, such as longer runs, hilly terrain, or higher intensity. During training, small injuries occur in the muscle fibers, making your 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 going again faster. Current research, however, points in a different direction. Large reviews of studies (Herbert & de Noronha, 2007; Baxter et al., 2017) show that stretching neither reduces the duration nor intensity of DOMS. Whether you stretch before or after training, the effect seems to be the same: no measurable difference in how sore the muscles become afterward.
Does stretching affect running performance?
When it comes to performance, stretching is a more nuanced topic. Research does not 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 a certain number of 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 the muscle's elasticity decreases, and muscles react a bit slower after prolonged stretching.
Short stretches under a minute, however, do not seem to significantly affect performance (Simic et al., 2013), especially if followed by a light warm-up. For most runners, it's best to save static stretches for after training, where they can be used 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 hindering their ability to perform. Several studies show that dynamic stretches can improve performance, especially in high-intensity running and competitions (Behm & Chaouachi, 2011).
Therefore, it makes sense to use dynamic stretches as part of the warm-up before fast or demanding training sessions.
PNF stretches
PNF stands for Proprioceptive Neuromuscular Facilitation and combines stretching with active muscle tension. The method is primarily used to increase flexibility and not as much for running preparation. Recent research shows that PNF stretches can reduce muscle stiffness and increase mobility more effectively than regular static stretches (Železnik et al., 2023). However, it does not seem to improve running economy or performance when done as part of the warm-up (Frontiers in Physiology, 2022).
PNF stretches are therefore most meaningful as part of targeted flexibility training but are rarely the best choice right before a run.
Can stretching affect flexibility and mobility?
Stretching can, over time, make the body more flexible. This means you can move more easily into extreme positions because muscles and connective tissue get used 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 clear evidence that stretching prevents running injuries. Most studies show that the risk of injuries primarily depends on factors such as training volume, recovery, strength, and changes in load.
Recent research provides a more nuanced picture. A meta-analysis from 2024 (Takeuchi et al.) found that regular static stretching may reduce the occurrence of muscular injuries but has no effect on tendon or overuse injuries. The effect is also considered small and context-dependent. Stretching can therefore 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 head, and keep your body moving, stretching doesn't need a bigger purpose than feeling good. Many runners enjoy ending their run with a few gentle stretches simply because it gives a sense of calm in the body.
Even though research shows that 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 okay.
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 its place in your training. Research indicates that classic static stretching doesn't reduce DOMS, and excessive stretching right before running can slightly hinder performance. On the other hand, dynamic movements before training can prepare the body for stress and improve the feeling of ease during the run.
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 SystematicReviews.
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 inhibit maximal muscular performance? A meta-analytical review. Scandinavian Journal of Medicine & Science in Sports.
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.
