If there’s one aspect of training that most runners will admit that they tend to “cut corners” or skimp on, it’s stretching.
We are often eager to get out the door for our run, so we may skip any type of pre-workout stretching routine. Once we have finished the run, we’re lucky to hop on the foam roller for a minute or two to cool down before jumping in the shower.
However, it’s well established that stretching before and after running or any type of physical activity has several benefits, such as lowering the risk of injury and muscle soreness. I suggest that all of my athletes take the time to do so.
Knowing which type of stretching to do before and after working out is critical in reaping those benefits.
Dynamic stretching is used primarily before exercise, and static stretching after exercise.
In this guide, we will compare and contrast static stretching vs dynamic stretching and discuss which type of stretching to do and when.
What Is Static Stretching?
Static stretching is the type of stretching that typically comes to mind when most people think of stretching.
Static stretching involves extending a muscle towards the end range of motion and then holding the position for a period of time, usually for 15-30 seconds, though some people may hold static stretches for upwards of 60 seconds or more.
Stretches may be repeated several times, depending on the needs and time availability of the athlete.
Static stretching aims to increase the muscle’s range of motion or flexibility by releasing muscle tension. This helps to improve mobility and reduce the risk of muscle pulls or strains during exercise.
Common static stretching exercises include the standing hamstring stretch, where you fold at the waist and reach down to touch your toes, the butterfly stretch, or the standing quadriceps stretch.
What Is Dynamic Stretching?
Most people consider one of the main differences between dynamic stretching and static stretching to be that dynamic stretching is a more functional form of stretching.
Dynamic stretching involves performing continuous active movement patterns to extend the range of motion around a joint to stretch the muscles rather than a constant hold at the end range of motion.
Although both static stretching and dynamic stretching aim to increase flexibility and range of motion and aid in injury prevention, one of the benefits of dynamic stretching is that it also aims to increase blood flow to the tissues and warm up muscle groups before running.
In this way, dynamic stretching involves moving the body to prepare for even more movement during the workout.
Examples of dynamic stretches before running that someone may perform include hip circles and exaggerated walking lunges to stretch the hamstrings and glutes before running.
How Do Static And Dynamic Stretching Impact Flexibility And Performance?
Any type of stretching technique generally aims to increase your range of motion.
Range of motion refers to how much mobility or movement you have in a joint.
In general, the more range of motion you have, the more limber and flexible you’ll feel, and the better your body will be able to move the way it is designed to move. If you have better movement, it can improve overall wellness in all aspects of life, not just running.
If you have tight muscles and connective tissues, it will be difficult to move your joints through their full range of motion. You may feel stiff and as if you are fighting your body to move fluently and unencumbered.
For example, runners and walkers who have tight glutes and hip flexors will have a limited range of motion around the hip, which can compromise stride length, running economy, and efficiency.
How Does Stretching Work To Increase Flexibility?
Both dynamic and passive stretching activate sensory receptors (such as muscle spindles and Golgi tendon organs (GTOs)) in muscles, tendons, and ligaments.
As the tissue stretches, these receptors relay a signal to the spinal cord.
The parasympathetic nervous system responds to this sensory message by sending a signal back to the tissues to relax.
As muscle fibers and tendons relax, the tissues lengthen, which causes them to pull less forcefully on joints and permit more “give” or motion about the joint.
Dynamic stretches take things one step further by elevating the heart rate because the body is in motion with various repetitions, increasing circulation.
Blood carries oxygen and nutrients to the muscles and warms the tissue, further enhancing the muscle’s flexibility and stretch by making the fibers pliable.
Additionally, according to the Cleveland Clinic,1Understanding the Difference Between Dynamic and Static Stretching. (2020, May 28). Cleveland Clinic. https://health.clevelandclinic.org/understanding-the-difference-between-dynamic-and-static-stretching dynamic stretching mimics the movements that you’re going to be performing in the workout you’re about to do, so it helps the muscles activate to “rehearse” the movement patterns during your warm-up routine.
Therefore, focusing on your lower body as opposed to your upper body before a run would be the way to go.
This primes and prepares the muscles so that they can contract more powerfully and with improved coordination in your workout when it “counts.”
What Is the Difference Between Static Stretching Vs Dynamic Stretching?
Static stretching and dynamic stretching can both increase your flexibility, but there are quite a few differences between them.
The primary difference between static stretching vs dynamic stretching is that static stretching is considered passive stretching, while dynamic stretching is a form of active stretching.
With static stretching, you extend the muscle until you feel a comfortable degree of tension towards the end range of motion, and then you simply pause and hold the position without doing anything. This passively stretches the muscle fibers.
Dynamic stretching is considered active stretching because you are actively moving the body to repeatedly mobilize a joint to extend the muscles toward their end range of motion. In doing so, you are also increasing circulation to the tissues, which further increases mobility.
For this reason, you may hear the terms static stretching and passive stretching used interchangeably, as well as dynamic stretching and active stretching.
When Should You Do Static Stretching Vs Dynamic Stretching?
Most research studies generally agree that dynamic stretching tends to be better before exercise and passive stretching is more effective after a workout.
For example, one study found2Iwata, M., Yamamoto, A., Matsuo, S., Hatano, G., Miyazaki, M., Fukaya, T., Fujiwara, M., Asai, Y., & Suzuki, S. (2019). Dynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles. Journal of Sports Science & Medicine, 18(1), 13–20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6370952/ that performing a dynamic stretching routine before exercise can increase flexibility and range of motion in the hamstrings and decrease passive stiffness.
Moreover, the benefits of dynamic vs static stretching in reducing muscle stiffness were shown to persist for 90 minutes, indicative of a functionally lasting impact of pre-workout dynamic stretching on muscle mechanics.
Dynamic stretches involve constant movement, increasing your heart rate, and preparing your body for the upcoming vigorous movements during exercise.
Additionally, dynamic stretching has been shown3Lee, J. H., Jang, K.-M., Kim, E., Rhim, H. C., & Kim, H.-D. (2020). Effects of Static and Dynamic Stretching With Strengthening Exercises in Patients With Patellofemoral Pain Who Have Inflexible Hamstrings: A Randomized Controlled Trial. Sports Health: A Multidisciplinary Approach, 13(1), 194173812093291. https://doi.org/10.1177/1941738120932911 to help activate muscles, which is helpful in a pre-workout routine because this means your muscles are “turned on” and prepared to work or absorb the impact forces of running or contract powerfully as you lift weights.
Some research suggests4Behm, D. G., Blazevich, A. J., Kay, A. D., & McHugh, M. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Applied Physiology, Nutrition, andMetabolism = Physiologie Appliquee, Nutrition et Metabolisme, 41(1), 1–11. that dynamic stretching before a workout as warm-up exercises can improve performance. For example, recent evidence suggests5Patti, A., Giustino, V., Cataldi, S., Stoppa, V., Ferrando, F., Marvulli, R., Farì, G., Neşe, Ş. F., Bianco, A., Muscella, A., Greco, G., & Fischetti, F. (2022). Effects of 5-Week of FIFA 11+ Warm-Up Program on Explosive Strength, Speed, and Perception of Physical Exertion in Elite Female Futsal Athletes. Sports, 10(7), 100. https://doi.org/10.3390/sports10070100 that dynamic stretches before a workout can increase vertical jump height.
Examples of Static Stretches and Dynamic Stretches
Static Stretches
- Butterfly stretch
- Standing or seated hamstring stretch (reaching for the toes)
- Figure-4 stretch
- Frog stretch
- Calf stretch
- Quad Stretch
Dynamic Stretches
- Walking lunges: Add trunk rotations to stretch and mobilize the spine and core.
- Leg swings: Leg swings increase the range of motion in your hips. Keep your leg straight and swing one leg back and forth like a pendulum. You can also do leg swings across the body from side to side to open the hips.
- High knees
- Butt kicks
- A skips
- Arm circles and windmills
- Heel walks and toe walks
- Fire hydrants and donkey kicks on all fours
Overall, your stretching routine does not need to be particularly time—or energy-intensive to be effective.
Depending on the type of exercise you plan to do (running, strength training, cycling, etc.), pick 3-5 dynamic stretches that target the primary muscles you will be using during the workout and perform repetitions of each one for 30-60 seconds before your workout.
After your workout, include a handful of passive stretches that target the primary muscles you exercised during it. Perform each stretch 1-3 times for 15 to 30 seconds each.
For example, a runner might do some walking lunges, hip swings, and butt kicks before running and may do a standing quad stretch, standing hamstring stretch, and standing IT band stretch by crossing one leg over the other after the run.
Now that you know which type of stretching to do when referring to static stretching vs. dynamic stretching, you can check out our lists of dynamic and static stretches for your pre-and post-workout routines.
