Stretching has long been a staple in runners’ warm-up routines—but are all stretches created equal when it comes to improving performance? A recent scoping review, The Impact of a Single Stretching Session on Running Performance and Running Economy, dives deep into how different types and durations of stretching affect Running Economy (RE) and overall running performance. Here’s what every coach and runner needs to know.

Quick Primer: What is Running Economy?

Running Economy (RE) measures how efficiently a runner uses oxygen at a given pace. Think of it like your car’s miles per gallon—better economy means better performance. Key physiological factors like tendon stiffness and muscle function directly affect RE.

The Science Behind the Review

Researchers combed through over 1,000 studies and narrowed it down to 11 that specifically looked at how a single bout of stretching—varying by type and time—impacted running performance and RE. Participants included mostly male runners (99 men, 12 women) with an average age of 25.3 years.

Static vs. Dynamic: What Works Best?

Static Stretching

Static stretching (like holding a hamstring stretch for 30 seconds) is not ideal before a run—especially if held for over 60 seconds. Key findings include:

• Static stretches lasting ≥120 seconds reduce muscle stiffness and impair performance.
• Longer ground contact time and reduced power output were observed, particularly in male runners.
• However, it can reduce acute muscle injuries by up to 54%—a potential benefit for injury-prone athletes.

Coach Tip: Keep static stretches short (≤30 seconds) or use them in cooldowns—not warm-ups.

Dynamic Stretching

Dynamic movements—like leg swings or high knees—offer better results pre-run:

• Increased running performance and endurance (up to 9.8% improvement reported).
• However, some studies observed slightly worse RE (due to higher energy expenditure).
• It’s hard to measure exact durations, but short bursts (<220 seconds) work best.

Coach Tip: Use dynamic stretches as your go-to warm-up. Combine with short drills to optimize results.

Post-Stretch Drills = Game Changers

One standout insight: adding a short dynamic activity after stretching (like a 20-meter sprint) improves performance and cancels out the negatives of static stretching.

Coach Tip: Follow stretches with dynamic drills like skips, bounds, or sprints to “wake up” the neuromuscular system.

Gender Differences: What We Know

Interestingly, female runners didn’t show the same performance dip from static stretching as males. This might be due to differences in tendon stiffness—but more research is needed.

Coach Tip: Female athletes may tolerate static stretches better, but dynamic still wins for performance boosts.

Bottom Line for Coaches

• ❌ Avoid long static stretches pre-run for healthy, flexible runners.
• ✅ Use dynamic stretching under 220 seconds for best performance gains.
• 💡 Add post-stretch drills (e.g., 20m sprint) to enhance results.
• 🎯 Stretch areas where flexibility improves RE, like the quads.
• 📚 Encourage cooldown or recovery sessions for static flexibility work.

Real-World Warm-Up Example

1. Dynamic warm-up: Leg swings, side lunges, high knees (2–3 minutes)
2. Short post-stretch drill: 1–2 rounds of 20m acceleration sprints
3. Ready to run!

Where Science Needs to Go

• More research on female athletes
• Better understanding of flexibility levels’ impact
• Isolated study of pre-run quad stretches
• Effects of combining dynamic activities with stretching

Here’s My Takeaway

Stretching is essential—but timing, type, and technique matter more than ever. Ditch the long static holds before your run, and energize your warm-ups with dynamic moves and quick drills. Train smart, stretch smarter!

Always in your corner,

Coach Misty