Stretching Explained

In brief: Stretching is the practice of lengthening muscles to maintain or improve flexibility. Runners commonly use dynamic stretching, active movements through a range, as part of a warm-up, and static stretching, holding a position, more often after running or in separate flexibility sessions. Used sensibly, stretching helps maintain the range of motion that comfortable running depends on, though it is one part of a balanced routine rather than a cure-all.

What is stretching?

Stretching means deliberately lengthening a muscle to maintain or improve how far it can move. There are two main types runners use. Dynamic stretching involves active, controlled movements that take a muscle and joint through a range, such as leg swings. Static stretching involves moving into a position that lengthens a muscle and holding it for a period, such as a held hamstring or calf stretch.

How it works

Regular stretching is thought to help maintain the length and flexibility of muscles and the range of motion of the joints they cross. Dynamic stretching before running also raises the body temperature and prepares the muscles for movement, while static stretching is generally used to work on flexibility when the muscles are already warm. The effects build gradually with consistency rather than from a single session.

Why runners use it

Runners stretch to keep the muscles that running relies on, such as the calves, hamstrings, quads and hip flexors, supple and comfortable. Tightness in these areas can make running feel restricted, so maintaining flexibility supports a comfortable stride. Dynamic stretching is valued as part of warming up, while static stretching is often used afterwards or in dedicated sessions to maintain or improve range over time.

How to use it

Use dynamic stretches as part of a warm-up before running, with controlled movements rather than forced ranges. Save longer static stretches for after running or for separate flexibility sessions when the muscles are warm, easing into each stretch to a point of mild tension and holding steadily without bouncing or forcing into pain. As with all training, consistency matters more than the occasional intense session.

Stretching and your running kit at OD's

Stretching is most comfortable in kit that moves freely with the body. At OD's Designer Clothing we stock premium running footwear and flexible active wear from brands such as On, Saucony and Salomon, with help in St Helens. We offer next-day delivery and free click and collect.