Review of Static vs Dynamic Stretching: When Each Belongs in Your Training Week

Review of Static vs Dynamic Stretching: When Each Belongs in Your Training Week

If you’ve ever stood on a chilly touchline tugging at your hamstrings for dear life, only to run like a fridge for the first kilometre, you’ll know that not all stretching feels equally helpful. The muddle usually comes from lumping static stretching (holding a position) and dynamic stretching (moving through range) into one basket. They’re very different tools. Use them wisely and your body will thank you; use them haphazardly and you’ll wonder why everything feels a bit… creaky.

At a glance (the honest TL;DR)

  • Dynamic stretching suits before training: warms tissues, rehearses patterns, wakes the nervous system.
  • Static stretching suits after training or separate sessions: improves range over weeks, helps you unwind.
  • Neither is a miracle. The magic is in matching the right stretch to the right moment and doing it consistently.

Why dynamic before?

Cold muscles are like cold Blu Tack: bend them abruptly and they protest. Dynamic drills gently raise temperature, reduce stiffness, and cue the exact shapes you’re about to use. Think walking lunges with rotation, leg swings, A-skips, ankle rocks, hip circles, short strides. The goal isn’t to “lengthen” anything; it’s to prepare.

A good dynamic sequence lasts 6–10 minutes. Start slow, build amplitude, finish with two or three 10–15 second strides. If you’re running fast or doing hills, add a touch more time for ankles, calves and glutes.

Why static after?

Static holds (20–45 seconds, relaxed breathing) are best when tissues are warm and you’ve no need for immediate power. They’re brilliant for comfort, gradual flexibility gains, and a downshift from “fight or flight” to “rest and digest”. Stretching post-session won’t erase DOMS entirely, but it can take the edge off, and over a few weeks you’ll notice nicer ranges in hips, hamstrings and ankles.

Key areas for most of us: hip flexors, calves (straight- and bent-knee), hamstrings (hinge-based rather than spine-rounding), adductors, glutes, and a bit of thoracic rotation so the upper back doesn’t live permanently over a laptop.

Common myths, gently binned

“You must hold long stretches before you run.” No. Long static holds can temporarily dampen power output. Save them for afterwards.

“Stretching prevents all injuries.” If only. Injuries are mostly about load management, sleep, strength, and a bit of luck. Stretching helps if tightness is a true limiter, but it’s not a force field.

“If a bit helps, more is better.” Not with tissues. Overstretching can irritate tendons. Keep intensity at a 3–4/10: tension, not pain.

How to structure a week (example)

  • Mon – Easy run: 6–8 min dynamic (ankles, hips, lunges, 2 strides). Optional 6–8 min relaxed static afterwards.
  • Tue – Quality session (tempo/intervals): 10 min dynamic with extra calf/glute activation; no heavy static beforehand. Post-run: light static or skip.
  • Wed – Rest or cross-training: 15–20 min focused static sequence (hips, hamstrings, adductors) + gentle breathwork.
  • Thu – Hills: Longer dynamic (add pogo hops, A-skips); skip static pre-session; a few quiet holds later in the day.
  • Sat – Long run: Short dynamic before; a cup-of-tea pace cooldown; then 8–12 minutes of static in the evening.
  • Sun – Optional mobility session: A more deliberate stretch routine (or yoga) separate from running entirely.

A quick pre-run dynamic recipe (8 minutes)

  • Ankle rocks & circles x 45 seconds each side
  • Hip CARs (controlled circles) x 5–8 each side
  • Walking lunges with reach x 10–12 steps
  • Leg swings (front–back, side–side) x 10–15 each
  • Cossack squats x 6–8 each side
  • 2 strides building to planned pace

A simple post-run static sequence (10 minutes)

  • Calf wall stretch (knee straight, then bent) 2 × 30 sec each
  • Half-kneeling hip flexor with posterior pelvic tilt 2 × 30 sec each
  • Hinge-based hamstring (front foot on small step) 2 × 30 sec each
  • Figure-4 glute 2 × 30 sec each
  • Adductor side lunge hold 2 × 30 sec each
  • Open-book thoracic rotation 2 × 5 breaths each side

Breathe slowly through the nose, exhale longer than you inhale. That’s your nervous system nudge.

When not to stretch (much)

  • Just before maximal efforts (sprints, heavy lifts): skip long static holds.
  • Acute tendon flare-ups (e.g., insertional Achilles): end-range stretching can aggravate; favour mid-range strength and isometrics.
  • Hypermobility: Prioritise stability and strength over extra range.

Bottom line

Dynamic before, static after; small doses done often; and never at war with your tissues. Treat stretching as supporting cast to training, sleep and strength. Get that order right and your stride — and shoulders, and back — will feel appreciably more civilised.

- Connor












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