Stretching and Running: Does It Really Makes difference?

I wanted to open up a discussion on a topic that’s often debated in the running world—stretching.

Some runners swear by stretching before or after a run to improve performance and prevent injuries, while others believe it doesn't make much of a difference—or might even be counterproductive.

As research shows very controversial results on stretching, I’d like to share my personal experience as a runner:

👉 Targeted Stretching After Running – I believe stretching specific muscles after running is important, especially the calves, soleus, and quadriceps. When I stretch, I focus on why I’m targeting these muscles. I usually do 1-minute static stretches for each because intense runs tend to shorten these muscles, and stretching helps them return to their natural state. And this would definitely affect muscle disbalances and prevent injuries caused by them.

👉 Stretching Doesn’t Help Muscle Pain – If I’m already feeling pain in a muscle ( not injury, but post- workout muscle pain) , stretching does not help to fasten recovery processes. In those cases, I find that using a massage or going to a spa is much more effective for recovery.

👉 No Static Stretching Before Running – I avoid static stretching before any activity. It actually increases the risk of injury because it relaxes the muscles too much. Instead, I prefer dynamic warm-ups to activate the muscles properly.

So, I’m curious—what’s your take?