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If we stretch something a lot that doesn’t need stretching, it may over time lose the stiffness that facilitates the spring.
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Many practices go hand in hand with running. Carbohydrates and electrolytes for performance. Protein supplements and massage for recovery. Strength training for injury rehab and prevention. And more recently, things like cold plunges, saunas and carbon plated shoes. But arguably, the practice with the longest association with running is stretching.
What is stretching and why is it important?
We all probably have a fair idea of what stretching is. We move parts of our body close to as far as they will go, or until we feel some tightness or discomfort. Or a stretch. Simple enough, right? And whether something needs stretching depends on how flexible or mobile it is. But what's the difference between flexibility and mobility?
Well, flexibility generally refers to how extensible a muscle (and its tendinous attachments at either end) is, whereas mobility refers to how much two bones can move, glide and slide against each other where they meet (at a joint) and influence joint health.
To stretch a muscle, we must straighten the joint/s across which the muscle attaches. To mobilise a joint, we must create movement at that joint in the different directions it can move.
A muscle's flexibility can be a limitation on its own, but can also impact the mobility of a joint, since muscles span across joints. Joint mobility too exists as a limitation on its own and may also limit a muscle from being stretched to its limits.
So, stretching is the activity. Flexibility is the quality we might want to change with it. And joint mobility is another interrelated quality we often target in unison.
But before we go any further, does stretching work? Can it improve flexibility? Yes, it can, according to a review by Claire Baxter and her colleagues (2017), based on multiple studies over the years. But as we progress through the article, the more important question will be when and why should runners stretch?
Running, in general – compared to other sports like gymnastics or yoga – doesn't actually require you to bring your muscles or joints to the absolute end points of their available range. And so most of the time, stretching isn't required to be able to effectively run.
However, following some injuries, or if a muscle or joint has been chronically overused (or even the opposite – immobilised), muscle flexibility and joint mobility can sometimes drop below the demands of running. These are things we would want to correct (maybe with stretching), but possibly with other interventions (which we'll discuss).
So, when it comes to understanding when, what and how to stretch, what we really want to answer is:
- Is my flexibility or mobility adequate for the demands of running?
- Will stretching improve my performance?
- Will stretching prevent me from getting injured?
- Will stretching help me recover better between runs?
And that's exactly what we'll answer, so you can know when stretching is and isn't useful.
Flexibility and mobility to meet the demands of running
As a physiotherapist treating mostly runners, while not as common as deficits in strength, movement control and power, when I do see flexibility and mobility deficits (that don't meet the demands of running), they tend to involve:
- Hip and ankle joint mobility
- Hamstring, hip flexor and calf muscle flexibility
Let's take the hamstring as an example. This is the muscle group at the back of your thigh. Because most of the muscle attaches from above the hip to below the knee (crossing two joints), adequate flexibility is about allowing the hip to flex and the knee to extend simultaneously, especially as you swing your leg through the air and prepare to plant your foot on the ground with each stride.
It is during this time (late swing, prior to foot contact) where the hamstrings must contend with both stretch and significant force production. This simultaneous challenge – stretch and contraction – poses the greatest stress on the muscle, for which adequate muscle length is important for ensuring the tissue doesn't fail and tear. The faster we go, the more stretch and force that is applied to the muscle (Dorn et al, 2012). While flexibility is only a part of the equation, having less than 50º hip flexion with an extended knee may be problematic.
Two other variables – the amount of ankle bend when our foot is in contact with the ground as we run (ankle dorsiflexion), and how extended our hip goes as we push off the ground (hip extension) – are two common areas for runners where mobility lacks. Most runners will require 25-30º of ankle dorsiflexion and 10-20º of hip extension to run (Orendorf et al, 2018; Struzik et al, 2015). Anything less than this at either joint will either concentrate load or cause a compensation elsewhere.
The restriction may come from the joint itself, or it may come from the muscles crossing it. At the ankle, a good way of telling if it's joint or muscle is seeing where you feel tightness when you bend your knee over your toes as far as you can. Tightness at the front of the ankle often points to a joint restriction, whereas tightness in the back of your ankle around the calf or Achilles points to inadequate muscle flexibility (Tourillon et al, 2025).
Where the ankle joint itself is stiff, repeatedly pulsing your knees over your toes in a lunge position can be an effective way to improve the dorsiflexion range. This might be performed daily, with 60-120 pulses (held for approximately one second at the end of range) each session (Tourillon et al, 2025). Where the calf muscle is tight (or hip flexor muscles for that matter), daily stretches can be held for 30-120 second intervals, totalling 3-4 minutes each session (Warneke et al, 2025).
Flexibility and mobility to improve running performance
Can stretching and mobility work help you run faster? Well, if (as above) you have a limitation in your flexibility or mobility below what's required to run, then yes, improving it might help you (indirectly) run faster.
But what about if you have adequate flexibility and mobility to meet the demands of running? Then the answer is it probably doesn't. Doing stretching or mobility work before a run, or chronically over time doesn't seem to affect how efficiently you run and your running technique (Baxter et al, 2017).
Consider this: when we run, movement is produced by our body hitting and bouncing off the ground. Biomechanists describe the human body running as a spring mass model. You don't need to know the details of that model. But those two words – spring and mass – offer a clue as to what's happening.
Our body works like a spring, and how springy something is also related to how stiff it is. If you have to stretch something a lot to get it to spring back, you waste time and energy. But if you don't have to stretch something much to get it to spring back, then it's probably more efficient. >If we stretch something a lot that doesn't need stretching, it may over time lose the stiffness that facilitates the spring. While there isn't definitive evidence that stretching hinders running performance, it makes sense it might if applied to something that doesn't need stretching.
Bottom line: stretch and mobilise if there is a deficit, but don't worry about it if there isn't.
Flexibility and mobility to prevent injury
One of my previous articles addressed injury prevention for the top five running related injuries. In that article, stretching and mobility were not discussed, as there does not exist any solid evidence that it can prevent any of those top five and improve injury prevention (Baxter et al, 2017).
So, just like above, if your flexibility and mobility don't meet the modest range and flexibility demands of running, then yes, stretching may help.
Let's come back to our hamstring example – which must withstand stretch and high force at the same time. Just like if you stretch pizza dough too far and with enough pull, a hole will form.
Regular stretching over time may improve the ability of that muscle to withstand stretch without breaking (McHugh and Nesse, 2008).
But just like in my previous articles, I'm returning to strength training as a more effective strategy. Because eccentric strength training (exercises where the muscle contracts and lengthens at the same time) can improve flexibility just as well as stretching (Rosenfeldt et al, 2024), but with the added benefit of an increased capacity to withstand both force and stretch.
Two common hamstring strength exercises – the Romanian deadlift (Crawford et al, 2025) and the Nordic hamstring exercise (Cuthbert et al, 2020) – both have evidence of improving both the strength and the properties of the muscle that allow stretch.
Flexibility and mobility to aid recovery (including from injury)
Does stretching and mobility training help you recover faster? Hopefully by now, it comes as no surprise that the evidence suggests probably not (Afonso et al, 2021; Zhang et al, 2025).
Yet for many, it feels almost instinctual to stretch your muscles when they are maybe a bit sore and stiff after a run. That phenomenon of sore muscles after exercise is sometimes known as delayed onset muscle soreness, or DOMS, and stretching does not speed up the recovery from that more than good old fashioned time and rest (Baxter et al, 2017).
Another thing that sometimes feels instinctual to stretch when it's sore are tendons – Achilles, hamstrings, glutes. Unlike with DOMS, where stretching is neither bad nor helpful, with tendons, stretching can sometimes make things worse. Angry tendons tend to get angrier when they are stretched or compressed over the joints they cross (Cook, 2016).
But does it ever help recovery? Well, following an injury or a period of rest, when flexibility and mobility sometimes decrease, stretching can help prevent losses of range (Bonacci et al, 2009).
So, when should I stretch and mobilise?
While we know stretching works at improving flexibility and mobility, this article was about exploring whether it was actually helpful for our running – for performance, for injury prevention and for recovery. And the answer to all of those questions was yes, but only if your flexibility or mobility didn't meet the minimum demands of running, which compared to sports like gymnastics and yoga, is pretty modest.
When flexibility and mobility is adequate, stretching may not offer a great return. Does that mean you should stop doing it? Well, unless you're stretching a tendon, then no. For many, stretching feels good, and there's not enough evidence to suggest it does any harm to your running. And its benefits may extend beyond making your muscles more flexible. Maybe it's relaxing and aids your mental recovery. So, carry on if you like it, and don't rush to it if you don't.
Looking for more expert advice and running tips? Check out rebel RUN and level up your running game.
Runner completing a lower body mobility drill with kettlebells to improve hip movement, stability, and running performance
Disclaimer
The information provided in this article is of a general nature only and is not intended to replace professional medical, health, or fitness advice. It does not take into account your individual objectives, physical condition, medical history, or needs. Before acting on any of the guidance or recommendations provided, you should consider whether it is appropriate for you in light of your personal circumstances. You should always seek the advice of a qualified healthcare professional (such as a physiotherapist, podiatrist, dietitian, or medical doctor) before starting, changing, or relying on any exercise, training, or nutrition program. Rebel Sport accepts no liability for any loss, injury, or damage suffered by any person relying on the information provided.
References
- Afonso, J., Clemente, F. M., Nakamura, F. Y., Morouço, P., Sarmento, H., Inman, R. A., & Ramirez-Campillo, R. (2021). The Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in Physiology, 12, 677581. https://doi.org/10.3389/fphys.2021.677581
- Baxter, C., Mc Naughton, L. R., Sparks, A., Norton, L., & Bentley, D. (2017). Impact of stretching on the performance and injury risk of long-distance runners. Research in Sports Medicine, 25(1), 78–90. https://doi.org/10.1080/15438627.2016.1258640
- Bonacci, J., Chapman, A., Blanch, P., & Vicenzino, B. (2009). Neuromuscular adaptations to training, injury and passive interventions: implications for running economy. Sports Medicine, 39(11), 903–921. https://doi.org/10.2165/11317850-000000000-00000
- Cook, J. (2016). 10 things not to do if you have lower limb tendon pain - La Trobe Sport and Exercise Medicine Research Centre. La Trobe Sport and Exercise Medicine Research Centre. https://semrc.blogs.latrobe.edu.au/10-things-not-to-do-if-you-have-lower-limb-tendon-pain/
- Crawford, S. K., Sandberg, C., Vlisides, J., Thompson, Q., Mosiman, S. J., Heiderscheit, B. C., & Hickey, J. T. (2025). Hamstrings Muscle Architecture and Morphology Following 6 wk of an Eccentrically Biased Romanian Deadlift or Nordic Hamstring Exercise Intervention. Medicine and Science in Sports and Exercise, 57(8), 1799–1809. https://doi.org/10.1249/MSS.0000000000003701
- Cuthbert, M., Ripley, N., McMahon, J. J., Evans, M., Haff, G. G., & Comfort, P. (2020). The Effect of Nordic Hamstring Exercise Intervention Volume on Eccentric Strength and Muscle Architecture Adaptations: A Systematic Review and Meta-analyses. Sports Medicine, 50(1), 83–99. https://doi.org/10.1007/s40279-019-01178-7
- McHugh, M. P., & Nesse, M. (2008). Effect of stretching on strength loss and pain after eccentric exercise. Medicine and Science in Sports and Exercise, 40(3), 566–573. https://doi.org/10.1249/MSS.0b013e31815d2f8c
- Orendurff, M. S., Kobayashi, T., Tulchin-Francis, K., Tullock, A. M. H., Villarosa, C., Chan, C., Kraus, E., & Strike, S. (2018). A little bit faster: Lower extremity joint kinematics and kinetics as recreational runners achieve faster speeds. Journal of Biomechanics, 71, 167–175. https://doi.org/10.1016/j.jbiomech.2018.02.010
- Rosenfeldt, M., Stien, N., Behm, D. G., Saeterbakken, A. H., & Andersen, V. (2024). Comparison of resistance training vs static stretching on flexibility and maximal strength in healthy physically active adults, a randomized controlled trial. BMC Sports Science, Medicine & Rehabilitation, 16(1), 142. https://doi.org/10.1186/s13102-024-00934-1
- Struzik, A., Konieczny, G., Grzesik, K., Stawarz, M., Winiarski, S., & Rokita, A. (2015). Relationship between lower limbs kinematic variables and effectiveness of sprint during maximum velocity phase. Acta of Bioengineering and Biomechanics, 17(4), 131–138.
- Tourillon, R., M'Baye, M., & Smith, M. (2025). Restoring ankle dorsiflexion range of motion in athletes: an individualized clinical decision-making system. Frontiers in Sports and Active Living, 7, 1677383. https://doi.org/10.3389/fspor.2025.1677383
- Zhang, P., Chen, J., & Xing, T. (2025). Effects of post-exercise stretching versus no stretching on lower limb muscle recovery and performance: a meta-analysis. Frontiers in Physiology, 16, 1674871. https://doi.org/10.3389/fphys.2025.1674871
