Should you stretch before jogging?

Everyday health basics · 4 min read

Two kinds of stretching

• Static stretching means moving a muscle to a point of gentle tension and holding it still, for example holding a calf stretch against a wall for 30 seconds.
• Dynamic stretching means moving your joints through their range of motion in a controlled way, for example leg swings, walking lunges or high knees.

What the research says

For a long time, runners were told to hold stretches before setting off. Research since then has changed that advice:

• Long static stretches held right before exercise can briefly reduce muscle strength and power.
• A review of studies on runners found that short dynamic stretches suit the time before a run better. It suggested avoiding a single static stretch held for 60 seconds or longer right before running.
• Short static holds (under about 60 seconds per muscle) as part of a moving warm-up seem to make little difference to most people.

The key part is the warm-up itself. Not warming up properly is a common cause of muscle strains, so it's worth a few minutes before every run.

A simple warm-up before you jog

1. Move gently for 5 to 10 minutes. Walk briskly, then jog slowly. Keep going until you feel warm and are just starting to sweat.
2. Add a few dynamic stretches, about 10 of each:
   • Leg swings, forwards and backwards, holding a wall or post
   • Walking lunges
   • High knees (lifting your knees towards hip height as you walk or jog)
   • Heel flicks (bringing your heels up towards your bottom)
   • Ankle circles
3. Start your run at an easy pace and build up gradually.

After your run

This is a good time for static stretches, while your muscles are warm. Cool down by walking slowly for a few minutes, then stretch the main muscles you used:

• calves
• hamstrings (back of the thigh)
• quadriceps (front of the thigh)
• hip flexors (front of the hip)

Hold each stretch for about 15 to 30 seconds and repeat it 2 to 4 times. Stretch until you feel mild tension, not pain, and don't bounce.

When to get checked

• Talk to a doctor or other health professional if pain doesn't ease with rest, keeps coming back, or there is swelling or you can't put weight on your leg.
• If you are new to exercise or have a health condition, ask your doctor what level of activity is right for you.
• Stop and get urgent medical help if you have chest pain, severe shortness of breath, or feel faint during exercise.

Sources

• MedlinePlus (U.S. National Library of Medicine): Indoor fitness routine
• MedlinePlus: Strains
• MedlinePlus: Exercise and physical fitness
• National Library of Medicine (PMC): The impact of a single stretching session on running performance and running economy: a scoping review
• National Library of Medicine (PMC): Current concepts in muscle stretching for exercise and rehabilitation