Warm Up Before You Run
Why moving beats static stretching before a run
Why static stretching first can backfire
- Long, held stretches right before running can briefly reduce power and speed
- Long static stretches may reduce performance; the effect depends on hold time
- Sports medicine groups now favor movement-based warm-ups before activity
- Static stretching itself isn't bad, timing is what matters
A simple dynamic warm-up
- Start with an easy jog or brisk walk, 3-5 minutes
- Leg swings: front-to-back and side-to-side, 10 each leg
- A few easy skips or high-knee drills
- Finish with a couple of strides at your planned running pace
Where static stretching still fits
- Save long, held stretches for after your run, once you're warm
- Or do them in a separate mobility session on a rest day
- Love a specific stretch? Keep it brief right before running, not a long hold
- Tightness that limits your stride is worth addressing separately
Good to know
- A brief dynamic warm-up is a better way to get your body ready to run.
Sources
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