Use dynamic warm-ups before running, not static stretching

What to Do

Before each run, do 5 minutes of dynamic warm-up: leg swings (front-to-back and side-to-side), walking lunges, high knees, butt kicks, and arm circles. Save static stretching for after the run, if at all.

Why It Works

A 2024 systematic review found static stretching before exercise decreases performance, while dynamic stretching improves it. Static holds over 60 seconds impair strength and power by ~4.6%. Dynamic warm-ups raise muscle temperature, increase blood flow, and activate the neuromuscular pathways you'll use while running.

Tips

• Post-run static stretching is not harmful but evidence for injury prevention is weak (2025 meta-analysis)
• A brisk 5-minute walk also works as a minimal warm-up if you're short on time
• Dynamic warm-ups become more critical as you age, since tendons and ligaments lose elasticity
• Never go from standing directly to running pace