Should You Stretch Before Running? Rethinking Stretching with Modern Research
By Zero Point One Physical Therapy — Performance Physical Therapy in NYC
For decades, stretching has been considered a non-negotiable part of any runner’s warm-up routine. Runners, coaches, and trainers alike have long promoted stretching before a run to improve performance and reduce injury risk. But what if stretching isn’t doing quite what we’ve believed it does? New research challenges old assumptions and suggests it may be time to rethink how we approach stretching in the context of running.
At Zero Point One Physical Therapy, where we specialize in running physical therapy and performance physical therapy NYC, we believe it’s important to combine research with real-world experience. Let’s dive into what the evidence says and how you should think about stretching before your next run.
What the Research Actually Says About Stretching
A recent systematic review (PMID: 40442558) explored the relationship between stretching and running performance, specifically focusing on running economy — a measure of how efficiently the body uses energy during running.
The findings? Stretching before running showed no significant improvement in running economy. In fact, the research consistently showed that static stretching, the type most runners are familiar with, does not meaningfully affect how efficiently you move during a run.
Put simply:
Stretching before running doesn't make you more energy-efficient.
It also doesn't make you less efficient.
While these results may surprise those who swear by their pre-run stretching routine, it doesn’t mean stretching is pointless. It simply means we need to adjust our expectations about what stretching is doing for us.
Stretching: Beyond Performance Metrics
Running well isn’t just about oxygen use and biomechanics; it's also about feeling good while you move. Here's where stretching can still play a role:
Flexibility: Regular stretching can improve overall flexibility, which may support long-term movement health.
Muscle stiffness: Stretching can temporarily ease muscle stiffness, making the body feel more limber.
Mental readiness: For many runners, stretching is a mental primer that helps transition into “run mode.”
Confidence boost: Feeling prepared can significantly enhance how enjoyable and smooth a run feels.
From our experience at our private physical therapy NYC clinic, how you feel physically and mentally heading into a workout matters. If a few minutes of stretching helps you feel more comfortable and confident, that’s a benefit worth considering.
Should You Stretch Before Running?
The answer isn’t a simple yes or no. Instead, it comes down to personal preference and how your body responds:
If stretching helps you feel mentally prepared and physically looser, it’s worth including in your routine.
If you’re stretching solely because you think it will make you more efficient, the evidence suggests you won’t see a measurable benefit.
Importantly, stretching is not a substitute for a proper dynamic warm-up. Movements that gradually increase heart rate and mimic running motions (think: leg swings, high knees, skips) are still crucial for preparing the body for the demands of running.
Stretching and Injury Prevention: Still an Open Question
While many runners stretch with the belief it will prevent injuries, research has yet to conclusively prove this point. Injury prevention is multifactorial, involving:
Load management
Strength and conditioning
Running mechanics
Adequate recovery and sleep
Our work in sports physical therapy NYC emphasizes that injury prevention comes more from intelligent programming and progressive training than from any one magic bullet like stretching.
That said, stretching may still support injury prevention indirectly by improving joint range of motion and reducing excessive stiffness, particularly in runners with specific mobility restrictions.
Practical Takeaways: How to Rethink Stretching
Stretch if it makes you feel good: Your subjective readiness matters. If stretching helps you feel prepared, it has value.
Prioritize dynamic warm-ups: Move through ranges of motion actively before your run.
Save static stretching for after your run: Post-run is a better time to work on flexibility without interfering with performance.
Focus on comprehensive training: Include strength training, mobility work, and smart load management in your routine.
At Zero Point One Physical Therapy, we integrate stretching, strength, and movement strategies personalized to your needs. Our one-on-one physical therapy NYC approach ensures that each runner gets the right plan based on their body and their goals.
Final Thoughts
Stretching before running isn’t the performance booster it was once thought to be — but that doesn’t mean it’s useless. If it helps you feel mentally and physically ready to run, it deserves a place in your warm-up routine. Like so much in running, the best approach is personal.
If you're looking to improve your running performance, prevent injuries, or recover from one, we’re here to help. Zero Point One Physical Therapy offers running physical therapy tailored for every level of runner — from first-timers to marathon veterans.
Ready to rethink your approach to running?
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Works Cited
Skroce, K., et al. "Effects of Stretching on Running Economy: A Systematic Review and Meta-Analysis." International Journal of Environmental Research and Public Health, 2023.
National Institutes of Health. "Stretching and Exercise Performance." PMC12122984.