TL;DR: Static stretching before a run reduces power output and may increase injury risk. The honest answer is dynamic stretching before, static stretching after. Spend 5 to 8 minutes on dynamic moves like leg swings, walking lunges and knee hugs before you run. Then hold static stretches for 20 to 30 seconds each after your run, when muscles are warm. This UK beginner guide gives you 8 dynamic warm-up moves, 6 post-run static stretches, common mistakes and a free routine builder.
Static vs dynamic stretching: the critical distinction
Most new runners get this back to front. They sit on the grass, fold over their legs, hold for a minute and then start running. That kind of long, held stretch is called static stretching. The problem is that doing it before a run on cold muscles is the worst time to do it.
The other type is dynamic stretching. Dynamic moves use controlled motion through a full range, like leg swings or walking lunges. They raise heart rate, warm tissue, wake up the nervous system and prepare joints. This is what you want before a run.
The simple rule is this. Dynamic before. Static after. If you only remember one sentence from this guide, make it that one.
Why pre-run static stretching is the wrong call
A 2014 meta-analysis pooled dozens of studies on pre-exercise static stretching. The finding was clear. Holding stretches for longer than about 45 seconds before activity reduced strength, power and sprint performance for up to an hour after. Shorter holds had smaller but still measurable negative effects.
Why does this happen. Holding a stretch on a cold muscle does two things you do not want before running. It temporarily reduces the muscle's ability to fire with force. And it lowers the stiffness of the tendon, which is the spring that helps you bounce off the ground efficiently. A floppier spring means a slower, less efficient stride.
This does not mean static stretching is bad. It means the timing matters. Save it for after your run, when the muscle is warm and you are not about to ask it for power.
The 8 dynamic warm-up moves every runner needs
Do these in order. Each move takes around 30 to 45 seconds. The whole sequence runs about 5 to 8 minutes. Start with a 3 to 5 minute easy walk or very gentle jog first to raise body temperature, then move into the dynamic work.
1. Leg swings (forward and back)
Hold a wall or lamp post for balance. Swing one leg forward and back like a pendulum. Start small, go bigger as the joint loosens. 10 swings per leg. Wakes up hip flexors and hamstrings.
2. Leg swings (side to side)
Same position, swing the leg across your body and back out. 10 per leg. Opens the hips in a different plane, which most runners neglect.
3. Walking lunges
Step forward into a lunge, drop the back knee toward the floor, push up and step through with the other leg. 10 total. Warms up quads, glutes and hip flexors all at once.
4. Knee hugs
Walk forward. Each step, pull one knee up toward your chest with both hands and squeeze. 10 total. Loosens glutes and lower back.
5. Heel walks
Walk on your heels with toes pulled up toward your shins. 20 metres. Wakes up the shin muscles, which often complain in new runners.
6. Toe walks
Walk on the balls of your feet, heels lifted. 20 metres. Activates the calves and small foot muscles.
7. Butt kicks
Jog gently forward, kicking your heels up toward your glutes. 20 metres. Fires up the hamstrings and increases turnover.
8. A-skips
A skipping motion where you drive one knee up to hip height while the other foot taps the ground. 20 metres. Brings everything together: rhythm, posture, hip drive. This is the one that makes you feel like a runner.
Hip circles (bonus)
If you have time, add slow hip circles. Hands on hips, big circles one way then the other. 5 each direction. Lubricates the hip joint.
The 6 post-run static stretches
After your run, while you are still warm, this is when static stretching earns its place. Done consistently, it improves long-term range of motion, which reduces the chance of nagging tightness becoming a real injury.
1. Standing calf stretch
Hands on a wall, step one foot back, heel pressed into the ground, back leg straight. Hold 20 to 30 seconds each side. Then bend the back knee slightly to target the deeper soleus muscle, hold again. Calves do enormous work in running, so give them attention.
2. Standing hamstring stretch
Place one heel on a low step or curb, leg straight, toes up. Hinge forward from the hips, keeping the back flat. Hold 20 to 30 seconds each side. Do not round your back to reach further. The stretch should be felt down the back of the leg, not in your lower back.
3. Standing quad stretch
Stand on one leg, grab the other ankle behind you, pull the heel toward your bum. Keep knees together, tuck the pelvis. Hold 20 to 30 seconds each side. Use a wall for balance if you wobble.
4. Hip flexor stretch (kneeling lunge)
Kneel on one knee, other foot flat in front. Push your hips forward gently until you feel a stretch at the front of the hip on the kneeling side. Squeeze the glute of the kneeling leg to deepen it safely. Hold 20 to 30 seconds each side. Tight hip flexors are the silent culprit behind a lot of runner aches.
5. Glute stretch (figure four)
Lie on your back, cross one ankle over the opposite knee. Reach through and pull the bottom thigh toward your chest. Hold 20 to 30 seconds each side. Targets the glute and the smaller muscles that sit deep behind it.
6. IT band area stretch (standing crossover)
Stand tall, cross right foot behind left, reach right arm overhead and lean to the left. Hold 20 to 30 seconds each side. The IT band itself does not really stretch, but this opens up the muscles that pull on it.
How long to hold and how often to do them
For each static stretch, 20 to 30 seconds per side is the sweet spot. Going much longer does not give much extra benefit. Going much shorter does not give the muscle time to settle.
Breathe normally. The stretch should feel like a firm pull, never a sharp pain. If you feel pain, ease off.
Do the post-run routine after every run if you can, even 5 minutes is enough. Range of motion is built by consistency, not intensity.
Common mistakes to stop making
- Bouncing in a stretch. This is called ballistic stretching and it triggers the muscle to tighten as a protective reflex. The opposite of what you want.
- Stretching cold muscles. Never stretch hard before any warm-up. At minimum, walk briskly for 3 minutes first.
- Holding through pain. A stretch is mild discomfort. Pain is your body saying stop.
- Skipping the dynamic warm-up because you are short on time. Even 3 minutes of leg swings and walking lunges is better than nothing.
- Only stretching the tight side. Always do both sides. Asymmetry creates injury.
- Static stretching as your only mobility work. A weekly mobility or yoga session beats stretching for 10 seconds after a run.
What about rest days
Rest days are actually the best time for longer mobility work. Muscles are warm from being used the day before, and you have no race or workout to protect. A 15 to 20 minute mobility session, or a gentle yoga flow, on one or two rest days a week pays off more than people realise.
Focus on hips, ankles, upper back and calves. These are the four areas that limit most runners.
How Edge fits into your stretching routine
Edge gives you an adaptive starting plan with Flexi Swap so you can move sessions around your week. You get Edge AI for quick 30-second answers, and you can speak to real coaches when you need a human. Plans include general strength and mobility work, with coach video demos. Edge syncs directly with Strava, Garmin, Apple Watch and Coros, so your runs and workouts log themselves.
Be honest about what Edge does not do. Edge does not auto-load a dynamic warm-up before each run. Edge does not auto-load a static stretch routine after each run. Edge does not remind you to stretch. The general mobility sessions inside Edge plans are useful, but the specific pre-run dynamic warm-up and post-run static stretches in this guide you add yourself, either side of your Edge sessions or on a separate mobility day.
Edge has over 17,000 UK members. Free 7-day trial, then £19.99/month or £119.99/year. Making fitness feel good for everyone.
FAQs
Should I stretch before or after a run?
Both, but different types. Dynamic stretching like leg swings and walking lunges before a run. Static held stretches like calf and hamstring stretches after a run, while muscles are warm.
Is it bad to do static stretches before running?
Yes, the evidence says holding static stretches longer than 45 seconds before a run reduces power and may increase injury risk. Use dynamic moves to warm up instead.
How long should I hold a static stretch?
20 to 30 seconds per side is the sweet spot. Longer than that gives little extra benefit. Breathe normally and never bounce.
What stretches help runner's knee?
Hip flexor stretches, figure-four glute stretches, quad stretches and IT band area stretches all help. Strength work for glutes and hips matters even more. See the runner's knee guide below.
Do I need to stretch every day?
Not strictly, but a short post-run static routine after every run plus one longer mobility session per week is a good baseline.
Does Edge include stretching routines?
Edge plans include general strength and mobility sessions. The specific pre-run dynamic warm-up and post-run static stretches in this guide are not auto-loaded in your Edge plan. You add them either side of your Edge sessions or on a separate mobility day.
