School · Runner's health · 40 s .
Stretching: what the science says
Good if it feels good; not what prevents injuries.
In the large prevention review, stretching didn't reduce sports injuries. Strength did.
Before running, a dynamic warm-up works better. Long static stretches, a minute or more per muscle, can slightly reduce performance straight afterwards; short ones followed by movement are fine.
After running or on rest days, stretch if you enjoy it and it helps you feel loose or gain range. It just isn't injury insurance.
Stretch if you like it; for prevention, do strength.
Quick check .
What about long static stretches right before running?
Before running, a dynamic warm-up works better.