TL;DR
- Before training: 5 minutes of dynamic moves, then warm-up sets or strides. Long static holds right before power work cost performance.[1]
- After training: 10 minutes, five stretches, two 30-second holds per side, about 60 seconds per muscle.[4][5]
- Frequency: at least 2-3 days a week; about 5 days and 5 minutes per muscle per week for clear range gains.[3][4]
- Realistic goals: stretching builds range of motion; it does not prevent injuries on its own or relieve next-day soreness.[6][7]
What is the best stretching routine for lifters and runners? Spend about 5 minutes on dynamic movements such as leg swings, walking lunges and hip circles before training, then finish with 10 minutes of static stretches after the session: hip flexors, hamstrings, calves, glutes and one upper-body stretch, two 30-second holds per side.[1][4] Do the post-training part on about five days a week for the clearest gains in range of motion.[3]
The routine below is a template assembled from the evidence on timing, hold length and weekly dose, not a protocol tested as a whole in a trial. Swap stretches for the areas that limit you, but keep the structure: dynamic before, static after.
What should you do before lifting or running?
Move, do not hold. A systematic review found dynamic stretching produced small-to-moderate performance improvements when completed within minutes of activity. Static stretching tested a few minutes afterwards cut performance by about 1.1% with less than 60 seconds per muscle and 4.6% with 60 seconds or more; when dynamic activity followed the stretching, no clear effect remained.[1]
| Movement (about 5 minutes total) | Dose |
|---|---|
| Easy jog, bike or brisk walk | 2 minutes |
| Front-to-back and side-to-side leg swings | 10 per direction per leg |
| Walking lunges with an overhead reach | 6 per leg |
| Hip circles and bodyweight squats | 8 each |
| Arm circles (lifters: band pull-aparts) | 10 each way |
Then make it specific. Lifters ramp up with lighter sets of the first exercise; runners add a few relaxed strides before faster sessions.
What is the 10-minute routine after training?
Hold each stretch at mild tension, never pain, for about 30 seconds, twice per side. In a randomised trial, 30-second holds improved flexibility as much as 60-second holds or three holds a day,[5] and ACSM recommends about 60 seconds of stretching per exercise.[4]
| Stretch | How | Time |
|---|---|---|
| Half-kneeling hip flexor | Kneel on one knee, tuck the pelvis under, shift forward; see hip flexor guide. | 2 x 30 s per side |
| Lying hamstring with strap | On your back, raise one straight leg with a strap or towel; see hamstring guide. | 2 x 30 s per side |
| Wall calf stretch | Back leg straight for the upper calf, then slightly bent for the lower calf, heel down. | 2 x 30 s per side |
| Figure-4 glute stretch | On your back, cross one ankle over the opposite knee and pull that thigh towards you. | 2 x 30 s per side |
| Upper body: doorway chest (lifters) or kneeling lat stretch | Forearm on a door frame, step through; or kneel and slide the arms forward on the floor. | 2 x 30 s per side |
Static stretching is the simplest choice. Contract-relax (PNF) stretching also works: in a 2024 meta-analysis of 77 studies, static and PNF stretching produced larger long-term range gains than ballistic or dynamic stretching.[2]
How often should you do the routine?
ACSM recommends flexibility exercises on at least two to three days a week.[4] A review of long-term stretching found weekly time and frequency mattered more than session length, and suggested at least 5 days and at least 5 minutes per muscle per week.[3] Five sessions of this routine give each area 5 minutes a week. The 2024 meta-analysis found no single volume or frequency that clearly beat the others, so pick the schedule you will keep.[2]
Does stretching prevent injuries or soreness?
Not on current evidence. In a meta-analysis of 25 trials with 26,610 participants, stretching showed no injury-prevention effect (risk ratio 0.963), while strength training reduced injuries markedly (risk ratio 0.315).[6] Post-exercise stretching also did not reduce soreness at 24, 48 or 72 hours compared with passive rest in a meta-analysis of randomised trials.[7] Stretch for range of motion and comfort, and use strength work for injury resilience.
What should lifters and runners change?
- Lifters: full-range lifting already builds flexibility. A 2023 meta-analysis found resistance training improved range of motion about as much as stretching.[8] Keep the hip flexor and calf stretches if your squat depth or ankle position is limited, and swap in the chest or lat stretch that matches your weak position.
- Runners: prioritise hip flexors, calves and hamstrings, and do the post-run routine after easy runs or on rest days. Before races or speed sessions, stick to dynamic moves and strides.[1]
- Sore lower back? Use the gentle lying exercises in how to stretch your lower back and stop if the pain worsens.
How do you know the routine is working?
Retest every 4-6 weeks under the same conditions. A sit-and-reach score rated against Canadian norms in the Flexibility Score Calculator tracks hamstring range, and the stretching checklist and how to stretch properly guide cover technique in more detail.
Frequently asked questions
Should runners and lifters stretch before or after training?
Both, in different ways. Use dynamic movement before training, because dynamic stretching gave small performance gains when done within minutes of activity, and save long static holds for afterwards: 60 seconds or more of static stretching per muscle cut performance by an average 4.6% when testing followed a few minutes later.[1]
How long should a stretching routine be?
About 10 minutes after training is enough. Two 30-second holds per side for five areas gives each muscle about 60 seconds, the amount ACSM recommends per exercise.[4] Done on five days, that also reaches the 5 minutes per muscle per week linked to clear range gains.[3]
Does stretching after a workout reduce soreness?
No measurable effect. A meta-analysis of randomised trials found post-exercise stretching did not reduce soreness at 24, 48 or 72 hours compared with passive rest, though the evidence was limited.[7]
Is a stretching routine enough to prevent running injuries?
No. Across 25 trials, stretching showed no injury-prevention effect, while strength training reduced sports injuries markedly.[6] Keep the stretching for range of motion and add strength work for durability.
References
- 1 Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review (Behm, Blazevich, Kay, McHugh) — Applied Physiology, Nutrition, and Metabolism, 41(1):1-11 (2016)
- 2 Chronic effects of stretching on range of motion with consideration of potential moderating variables: a systematic review with meta-analysis (Konrad et al.) — Journal of Sport and Health Science, 13(2):186-194 (2024)
- 3 The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion (Thomas, Bianco, Paoli, Palma) — International Journal of Sports Medicine, 39(4):243-254 (2018)
- 4 American College of Sports Medicine position stand: quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults (Garber et al.) — Medicine & Science in Sports & Exercise, 43(7):1334-1359 (2011)
- 5 The effect of time and frequency of static stretching on flexibility of the hamstring muscles (Bandy, Irion, Briggler) — Physical Therapy, 77(10):1090-1096 (1997)
- 6 The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials (Lauersen, Bertelsen, Andersen) — British Journal of Sports Medicine, 48(11):871-877 (2014)
- 7 The Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of Randomized Controlled Trials (Afonso et al.) — Frontiers in Physiology, 12:677581 (2021)
- 8 Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis (Alizadeh et al.) — Sports Medicine, 53(3):707-722 (2023)