What does the research indicate about the benefits of dynamic stretching and warm‑up protocols for running performance and injury prevention?

Dynamic Stretching and Warm-Up for Running: Evidence-Based Recommendations

For running performance and injury prevention, incorporate 5-10 minutes of low-intensity aerobic warm-up followed by 5-10 minutes of dynamic stretching (60 seconds per leg/muscle group), while avoiding or minimizing static stretching before running.

Warm-Up Structure

The evidence consistently supports a structured warm-up approach before running 1, 2, 3. A proper warm-up should last 5-10 minutes and consist of repetitive low-intensity range-of-motion exercises 1. This phase prepares the body for vigorous activity by stimulating vasodilation, increasing local muscle perfusion, and increasing joint range of motion 2.

The warm-up serves both temperature-dependent and non-temperature-dependent functions, including metabolic and circulatory adjustments and psychological preparation 4. Even in hot conditions, warm-up should be implemented, though duration and intensity may need adjustment 4.

Dynamic Stretching: The Superior Choice

Dynamic stretching during warm-up significantly improves running performance and economy 5, 6, 7. The most recent high-quality evidence demonstrates:

• Moderate-duration dynamic stretching (60 seconds per leg) improves running economy at both 75% and 85% of ventilatory threshold 5
• Time to exhaustion and total running distance increase significantly with dynamic stretching compared to no stretching or static stretching 5
• Running economy improves and perceived exertion decreases when dynamic stretching is included in warm-up 6

A 2020 scoping review found that dynamic stretching produces a large increase in running performance (9.8%) with overall stretch durations between 217-900 seconds, while causing only negligible changes in running economy 7. More recent 2025 research confirms these benefits with moderate durations of 60 seconds per leg 5.

The newest 2026 evidence further supports that foam rolling combined with dynamic stretching may provide additional acute benefits for explosive power and sprint performance 8, though dynamic stretching alone remains highly effective 9, 10.

Static Stretching: Use Cautiously

Static stretching before running shows mixed effects and should be limited or avoided 5, 7. The evidence reveals:

• Static stretching of 60 seconds per muscle group can lead to small improvements in running economy (1.0%) but negative effects on running performance (-1.4%) 7
• When static stretching is used, hold stretches for 10-30 seconds (or 30-60 seconds in older adults) 11
• Static stretching is best reserved for the cool-down phase after running, not before 1

If static stretching must be included in warm-up, keep duration to ≤60 seconds per muscle-tendon unit 7. The 2025 study found that 60 seconds of static stretching did not induce significant improvements in running performance 5.

Practical Implementation Protocol

Recommended warm-up sequence for runners:

1. 5-10 minutes of low-intensity running to increase muscle temperature and blood flow 1, 2

2. 5-10 minutes of dynamic stretching targeting major muscle groups used in running:

   • 60 seconds per leg for each major muscle group 5
   • Include movements that mimic running mechanics
   • Total dynamic stretching duration: 217-900 seconds across all muscles 7

3. Proceed directly to running activity without extended rest periods

For the cool-down phase (5 minutes):

• Low-intensity aerobic activity 1
• Static stretching of muscles if desired 1

Special Considerations

Flexibility status matters: Less flexible runners appear to gain greater benefits from stretching than athletes with normal flexibility 7. Less flexible runners should aim for an optimum amount of flexibility for more economical running 7.

Injury prevention caveat: While the physiological benefits of dynamic stretching are clear, one older study found that a standardized warm-up/stretching program did not reduce injury incidence in recreational runners 12. However, this study predates modern neuromuscular warm-up protocols, which show more promise for injury prevention when properly implemented 13, 9.

Avoid these pitfalls:

• Don't perform prolonged static stretching (>60 seconds per muscle) before running 7
• Don't skip the aerobic warm-up component 1, 2
• Don't stretch cold muscles—always warm up first 11
• Don't stretch to the point of pain, only to slight discomfort 11

Bottom Line

The evidence strongly favors dynamic stretching over static stretching when the goal is optimizing running performance. Implement a 5-10 minute aerobic warm-up followed by 5-10 minutes of dynamic stretching (60 seconds per leg) for best results 5, 6, 7. Reserve static stretching for post-run cool-down if flexibility development is a goal 1.