Everyone knows the scene: runners holding stretches for minutes before or after a workout. But how useful is stretching in the context of running, really? Does it improve performance, speed up recovery, reduce injury risk, or are these just urban myths? Time for a clear, evidence-based look.
Do runners need to be as flexible as gymnasts?
Stretching doesn’t serve the same purpose in every sport. That’s why context matters. In gymnastics or ballet, a large range of motion is essential. Without flexibility, certain movements simply aren’t possible.
Running is different. You only need enough range of motion to move efficiently. Extra flexibility doesn’t make you more economical. In fact, stiffer tendons can be an advantage: they store and release energy more effectively with each stride.
Does stretching improve performance?
Static stretching right before a workout can temporarily reduce muscle force and elasticity. That’s bad news for sprinters or jumpers, though less relevant for long-distance runners.
Dynamic drills, such as high knees, skips, or short strides, are much more effective at preparing your body to run. Over the long term, there’s no solid evidence that a regular stretching routine makes you faster.
Why mobilization matters in running
Instead of static stretches, runners benefit more from a mobilization-focused warm-up. The RAMP protocol - Raise, Activate, Mobilise, Potentiate - is often used in sports science:
Raise: increase heart rate and blood flow with light jogging or easy movements.
Activate: wake up the muscle groups you’ll rely on most, like glutes and core.
Mobilise: improve joint mobility and range of motion with dynamic drills (hip openers, ankle mobility, walking lunges).
Potentiate: prime your body for intensity with short strides or running drills.
Instead of relying on static stretching, runners benefit most from the Mobilise and Potentiate phases. They sharpen your running technique, reduce the risk of starting a session with heavy legs, and lead to more efficient muscle activation than traditional stretching.
Does stretching help with recovery?
Many runners stretch after training to reduce soreness. But research shows stretching has little to no effect on DOMS (delayed onset muscle soreness) or on faster recovery.
That doesn’t mean it’s pointless: stretching can feel relaxing. Still, if recovery is your goal, you’ll get more out of proper sleep, balanced nutrition, and a well-structured training plan.
Can stretching prevent injuries?
The idea that stretching prevents injuries is persistent, but not strongly supported by evidence. What matters more for injury prevention is:
gradual training progression
strength training (hamstrings, calves, core - just like in Trenara’s strength programs)
stability and coordination
footwear that matches your stride
Stretching may help if you have specific mobility restrictions, but it isn’t a cure-all. That’s why in Trenara’s strength approach we start with an assessment: to detect possible weak links in the kinetic chain before they become a problem.
Do you really need a cool-down?
The cool-down is often labeled a “must-do.” In reality, jogging a few easy minutes doesn’t measurably reduce soreness or speed up recovery.
What it can do: help your heart rate gradually return to baseline and provide a mental transition from effort to rest. Think of the cool-down as optional: helpful if you enjoy it, but not essential. (We’ve covered this in more detail in a separate blog.)
So what’s the best routine for runners?
Before training: a dynamic warm-up with mobilization using RAMP.
After training: easy jogging or light stretching if it feels good, but don’t expect miracles.
Long-term: invest in strength training, mobility where needed, and proper recovery. That’s where the real gains are.
Conclusion
Stretching for runners isn’t completely useless. But it’s also not the magic key to faster times or injury-free training. Think of it as a tool you can use when it helps you, but put your main focus on strength, adequate mobility, and a smart training approach.
