The best stretches for runners: before and after every run

Stretching is one of those rituals many runners know they should do, but often skip.

The argument for it is simple: a few minutes before and after your run can reduce injury risk, support recovery, and maintain the flexibility and mobility that makes running feel more natural.

Yet the details matter. For example, what you do before a run should look different from what you do afterward.

Let’s unpack why that is, and walk through my favorite stretches that can support you on both ends of a run.

Should you stretch before or after running?

The short answer: both.

• Before running: focus on dynamic stretches. These are active movements that wake up muscles and joints, preparing your body for the effort ahead. Think of them as part of your warm-up. They help increase blood flow and reduce the risk of pulling a muscle by asking cold tissues to work too hard, too soon.
• After running: shift to static stretches. These are held positions that lengthen the muscles you’ve just used. They’re less about performance in the moment and more about maintaining mobility, easing tightness, and aiding recovery.

The distinction is important; dynamic stretches prepare you to run well; static stretches help you keep running well over time.

My video below demonstrates all the dynamic and static runner’s stretches described in this post but keep reading to learn more about each of the stretches I recommend.