Static stretching is the best way to increase range of motion. I try to do it regularly, but not for running and before runs, but for other reasons. One is that I also enjoy climbing/bouldering and there some range of motion is really useful. Another is that I want to (re-)learn to comfortably sit on the floor in a cross-legged position and I do some specific stretches for that. And also I have stiff hips, back and neck form sitting too much and I do some stretches to alleviate that stiffness and regain some lost range of motion. But for general stiffness I might also try to do more static stretches. Definetly I'm not a naturally flexible person.

Hi G :) Next video would be great to show some dynamics stretching. Thanks for the video keep it up. 💯

Thank you so much Goran, the work you do is very inspirational 💜🙏🏾😁 I’m turning 40 this year, and I’ve only discovered running late in my life, but I absolutely Love it, thanks to people like yourself I get a great source of information and inspiration. Wish you all the best on your running journey 💫

Thank you so much for this, showing examples of dynamic stretching really helped, ive been dealing with tight quads and hamstrings, and those stretches really helped!

I really think you are onto something here. Great content on you channel, thank you! ❤

Great, how you put in the science side of running and referencing up to date studies. I`ve been unsure on whether I should stretch or not. Now I will focus on dynamic stretching and warm up before running.

Totally agree. I got mad, downvoted, and left a YT yoga for runners where the teacher kept in some way saying that total flexibility was the goal: "If you can't get completely into this weird bind with maximal static stretches, keep working at it, you will some day". No, I won't. I don't want to be a mushy bendable blob. I want to be an elastic rubber band!

Great job, brother! Thank you for this important information!

This is fascinating. I’m “older,” and recently returned to running after several years off following a leg fracture. I am carefully easing back into it, using the run-walk method, and have viewed many seemingly contradictory videos on stretching and injury prevention. Given the fact that your body goes through hundreds, if not thousands, of repetitions on a run, it does seem odd to expect a few stretches to somehow effect how your body will move and how it will respond to all of the movement and impacts during a run. Thank you for this informative video. I also viewed your one-year and two-year retrospectives on running daily and found them beautifully done and very inspiring.

I have for years done what works best for me: no stretching before my runs, but some light static stretching after getting home and taking a shower. If I don't do this, my legs will be like cement blocks the next day. I guess cooldown exercise would help too, but the stretching is faster.

I find it beneficial for me to stretch dynamically before running (about 5-6mins) and statically after a run, especially if it was an interval session with higher intensity (10-15mins + foam rolling, again if it was a hard session). Do you mind making a video about foam rollers, too ?

Wow, this is like a christmas present, thank you for spreading knowledge that I wouldn't have found otherwise, tack!

Great video! Keep up the great work!

Stumbled upon your channel a few months ago when i began my running journey, and I have to say, I'm impressed. Friday I'm running my first "challenging" race, it's a 10km trail race with a 1km overall vertical climb, going to be tough and fun. You are very inspiring and informative, you deserve all the support you get. Love from Israel 🇮🇱 ❤️

Great work. Evidence is excellent and the facts are facts, even if you don't like them. I have started dynamic stretching and love it. Less boring and hurts less.

Thanks for all the effort put in for providing this information

Great video as always! Very educational!

I took up your challenge of running every day and it has helped my injuries so much! It’s now just part of my life! And yes Dynamic Warmups are way better!

As a new runner, I haven't been stretching and had wondered if I was making a mistake. This helps to put my mind at ease. Tusen takk!

Hi There, just subcribed. This could be a real eye opener! I have run every day for 5 years now. Tried all the static stretches there are and gone through long periods of not being fit. Things are looking up this year and strangely i have found that breakthroughs in fitness have happened just when i have asked more of my body and stepped things up. I will be watching more . Thanks for your insight

Great info! I never bought into the stretch-before-running thing. But I certainly did stretch after running for a good few years. Almost a year ago I ditched the post run stretch and foam roll session and replaced it with a 10-12 minute strength training session. Nothing super strenuous, just getting a decent pump and moving on. I've seen notable improvements across the board. My strength, running and aesthetics have all improved, but so has the way I feel. I really feel like I'm firing on all cylinders.

Thank you for this! I'm from the Philippines a beginner runner. I'm learning a lot from your videos. Salamat!!! 😊

So, after I watched this video, I incorporated only dynamic stretching instead of static stretching (which I did always) in my training. A couple of weeks have gone by since then. My left ankle and hip injury is gone. I had severe neck and shoulder and chest pain from resistance training - they're better. (I struggled with the mentioned above for over a year.) I'm relieved and motivated - training smart has never made sense to me much until I discovered this channel. Thank you very much Göran. Best regards .☘🍀

Brilliant insights. Thanks so much. It makes perfect sense.

Great video, confirms exactly what I thought, Thanks!

Helt fantastisk video. Bra innehåll. Snyggt presenterat. Som sagt helt fantastiskt!

Great vid! More science to the running community! This can become your KZfaq niche.

Loved the breakdown of the running study! As much as I wish I researched and read this stuff myself, I love the video format. Personally I do the dynamic warm up, and static stretching cool down. If I skip them, the first mile of the run feels like hot garbage, and the next day I'm sore.

Mind blowing stuff here, but it all seems to fit. Thank you very much for this.

I wanted to thank you for this valuable information. I had been struggling with shin splint pain for months. I had been doing a lot of static stretching before my runs. I stopped doing them after I watched this video. I figured I would give it try to see if it would help alleviate the pain. I started Run/Walk slowly for the first half mile to loosen up, then I went straight into my run. I was pleasantly surprised and overjoyed that the pain was drastically reduced after my run. I decided to keep doing this for every run. I finally stopped having shin splints since removing static stretching before my runs. Thanks so much!!!

The warm up myths and stretching myths videos are very informative and excellent to see you backing up your arguments with studies. I am interested in these dynamic stretches, can you link or describe some good dynamic stretches. Thanks!

Thank you very much! This was an eye opener to me.

Thank you so much for this, my whole life I have been less flexible than most but still performed ok, but I have this guilt around my inflexibility

Great video! Thanks it’s very helpful :)

Thanks for the video. It got me thinking.

Thanks, very helpful info. Makes sense intuitively

I agree with you 💯 . Thanks for making sense of this 👍

Thanks for this! Very informative!

great video Goran. Big fan of your work from Panamá

I stretch briefly for 2 minutes for 2 reasons, to rub out kinks and morning stiffness (airing out muscles) and to start getting my heart rate higher before I run, I tell you why to take this video with a pinch of salt, sitting! Many of us sit way more then we should and your hamstrings can often shorten, stretching is a good way to keep them long and flexible.

One of the nicest guys on KZfaq ... And knowledgeable 👍👍👍 cheers from Australia 🦘😂

Great for pointing this out! This unscientific belief is so hard to get rid off, been combating it myself for at least 15 in my social circle -.-

Thanks Göran, helps a lot

Just ran 5 miles after seeing this video. First time I haven't been super stiff after the run and I didn't stretch as I have been doing. Thanks soo much for making this video I seriously think it's going to change my entire running experience!!!

I’ve been feeling so much better after stretching, but after this video I trust you that it’s probably just me convincing myself it’s doing anything. Still, it feels refreshing and does no harm so I’ll do some light stretches before runs.

Would love a video about your general approach to avoiding injuries, both as a high-level and beginner-intermediate runner, as well as the lessons you've learnt from your history of running injuries. I think interesting topics are training-plans, progression, days off, strength, low-intensity vs high intensity, etc.

Such a great topic and video.

Really interesting videos! I love it when informational videos are backed up with academic sources, we need more of that

@Göran Winblad thanks for posting 👏great advice 😊

Hey! I recently found your channel because I started getting into and being very intrigued by running. I think it's a very simple, rewarding and most of all enjoyable way to stay fit, at least when you know what you're doing. Which, after watching this video, made me think: "How does one know of what nature your body is?". When you talked about being naturally stiff or more mobile it got me thinking how you find that out. Personally I've previously been as little active as one could imagine, which is also why I started getting into running. But I always feel almost unnaturally stiff and tense mainly back and shoulders. I started doing the same static stretches 'cause I, as so many others, had heard this everywhere. But now I'm curious to to know if dynamic stretching is more beneficial for my body. I was wondering, maybe as a follow up to this video, would you consider talking more indepth on this topic or rather how to get to know your body better and how to adapt the right stretching routine for your body before/after a run. Of course I understand that this subject is very subtle in which way it applies to every specific individual, so in which case, do you know any sources could be beneficial to read/watch? I really enjoy the content you're making, keep it up:)

Unique knowledge. Thanks a lot!

Interesting stuff! Would be nice to see some more videos on topics like this with substantiation. Typically you only see popular ‘science’ being repeated online, without anybody actually looking into the background of it all.

Useful thought I will take note

Finally, music to my ears. I looooove running. I haaaaaate stretching. I mean hate stretching which I can say rarely do. But because of not knowing what you have shown us in this video I always felt guilty for not doing so. What I always have done is for my first km I go real slow, at about 7 m/k then I gradually increase my speed. I keep an easy pace of 5:30, with bursts of high intensity of about 1 minute. I do those while running 10kms every day. And after I finish running I walk 1km. No pains, aches, or injuries. Everyday. And I'm almost 60 Thanks for the info.

Thanks for all of your great videos, Goran. You have such a great, refreshing presence! I'm curious as someone who is also naturally flexible and has struggled with running injuries (torn meniscus I'm still recovering from), what injuries have you had? I'm switching over to dynamic stretching and it definitely doesn't seem to have impeded me at all!

Heck - this is really interesting. I've been suffering from niggling achilles tendon strains, and stretched my calves religiously. I'll try ditching the calf stretches! (Still need to stretch hamstrings for kayaking. That's needed to ensure proper position in the boat.)

Hi, i'm 42 and started running 4 years ago, i've been attending adult ballet for 20 years, one to 2 days per week, ballet gave me the base for running without injuries, my knees are in excellent condition but i've learned to listen to my body. I always do a 15 minutes warm up before and after running (dynamic stretching as you say), the static stretching goes after all that. I recommend ballet training for runners, ballet will teach you so many things.

While the better runners tend to be stiffer, that doesn't mean that being stiff makes you a better runner: it's more likely the result of training. Also, there is a big difference between Stretching and Flexibility: while a pre-workout stretch might slightly lower your performance, that doesn't mean that flexibility is shown to be a net negative.

Thank you so much for this! I’m just getting into running and starting with just 3 miles a week and I’m constantly reminded by friends to stretch know I know how! Your the best 😁

It was really interesting and mind opening to me. I like to run but I also like yoga. And my mobility is way too mobile 😅 I like being flexible, but maybe I will not stretch before and after a run at least. Thank you!

Thank you for this video! Everyone has insisted I do this, but I always refused. I am very "bendy", both in muscles and in joints from long year of doing yoga. And while I no longer do my practice, and my mobility is not the same as it was, it's still a lot more than a most people around me have. I never stretch before any exercise (running or weights) for the fear of not being "compact" enough and injuring myself. I only stretch my calves after running (BF shoes put extra strain on those muscles).

I always do some dynamic stretching before and static after the run. That's how I learned. I've never had any running related problems with my legs.

Can you do more videos with training, itervals and that you try the trainingprogram from other runners and athlets? Nice video!

Iv only been running for 2 years but have never stretched before or after. I simply walk before and after. Never had an injury yet.

Was about to type something about leaving out dynamic stretches when you started talking about it. The solution is really a combination of both. Dynamic stretching in the beginning, static stretching an the end of an exercise. Since I started doing that regularly I haven't suffered a stress related injury. (Differences may be due to playing football instead of purely running ofc)

Your content is a breathe of fresh air in this sector of health awareness and particularly in Running. Been learning a lot and thank you for this. I would LOVE it if you can give your insight on “shin splints” because I’m cursed with it and feel it will break my passion for running.

Very interesting and helpful!

Thank you Goran.. interesting vlog...

This was helpful indeed. I am naturally VERY flexible, even now with 60 years on my back. Several years ago I stopped stretching, because I felt, every time, I did it, it damaged my knees. After that, at the age of 55, I began running 50, 100 k and biking long distances (audax brevets). It is a fact that I now feel exactly, when it is necessary to stretch, and only then I do it.

Well, that was a relief! When I heard "Don't stretch!" I was expecting this to be a video advocating just going out the door and run!. But that's not what this was about. Turns out I do little static stretching at all. My warm-up routine involves leg swings, box jumping, hollow body , foot circles and other exercises that get my muscles and joints loose. My cool down is very brief. I've gotten too stiff over the years and need to focus more on strength and mobility than I used to just to keep running at all. Mostly involves core work or targeted remedial/injury prevention exercise (obey your pain). So it's relief to learn that I don't have to completely rethink my running program after all.

I have been stretching 2months now mornings and evenings and its been blowing my mind how good my legs feel now. They feel so light

I got used to extensive cool down, 30 minutes _slow_ running. And sometimes some stretching, just so that it feels good. To my surprise i've been free of injuries for 10 years+ though my running style is certainly horrible. Thank you for that great video and providing the sources!

Awesome video! I do think it's worth mentioning that flexibility and stiffness aren't opposites, but rather different mechanical aspects of tissue. From engineering, stiffness is force per distance (within the elastic region of the "stress/strain curve") whereas flexibility is the total range a muscle can be stretched (how long this elastic region is along the "strain" axis). So improving long-term flexibility wouldn't necessarily hinder stiffness. Whether we need more flexibility can be up for debate (I'd argue that most of us lack hip flexor flexibility due to our lifestyles of sitting). What I think is irrefutable, as you've mentioned, is that stiffness, i.e. the ability to handle greater forces as our muscles shorten (storing and releasing spring energy) is the key to economy, and thus faster running! I don't think intensive training makes us less flexible per se, but instead improves the neuro-mechanical aspects which can produce greater stiffness.

I am naturally rather flexible, but I tend to cramp easily. I feel that static stretching AFTER a run, really helps me not to cramp as much in future exercises (cramping typically happens when cross training after running without enough stretching)

Good morning ☀️ have a happy day in Norway with Ellen and the twins ❤️

I used to put as much effort into stretching as into run training. It was commonly done those years. I'm pretty sure it was decremental at times. But it also helped with issues, like ITB. There is also a sense of freedom that comes with mobility. Today I only do lite dynamic stretching after runs.

Interesting. After returning from my last injury 12 months ago i decided to try a new approach whuch was no stretching or leg exercises i.e squats etc I havent been injured since and have got pbs in 10k 10mile and half marathon distance

I have experienced static stretching of the quadriceps to be important for recovery from jumper's knee. Also when I had a musculair disbalance from cycling. Without static stretching, my muscles tend to shorten, resulting to put press on joints and tendons.

That was interesting, I am a classical static stretcher ... but will now try a bit of dynamic.

Great video, love your contact

Hell yeah, I was running and stretching and battling with the all running injuries ITB or achilles tendon and I thought that I'm done. I do everything right ... but still getting injured. Last three months I was doing only foam rolling excercises and guess what?? right ... nothing. just no pain .. no pain man. I am so happy but I've just asked myself a question ... how it is possible? But it seems now that I've found an answer. ah ... I'm so relieved that I am at the end of my searching. how good it feels to run without pain .. injury. no stretching rulezzz!!! Thanks Göran.

Wow interesting video and kind a good to hear that too much stretching won't help. One thing though, could please share a link to the sources of these studies? They sound fascinating and would fit perfectly into our statistics class for life science :)

Thank you! Turns out that our body is smart enough and we can just focus on what we really enjoy.

Thanks for video.

Early 👏 thought I tell you how I went for my first half marathon I did it in 1 hour 41 mins happy with the time since I started at the back of the group 👍

Well, I was working out last week without stretching and now my back is out for the first time in quite a while. But I applaud you for getting me to click on your video.

Great video, thank you so much. 🎉 Do you have a video about foam rollers? I would be so interested to hear your perspective.

Really interesting, I’ve been cycling seriously for a few years, never stretched and never had injuries. My running history is littered with injuries though. Struggling with what I’m pretty sure are sciatic tension issues at the moment in the calves and hamstrings. Have been stretching in the hope it will help but it’s hit and miss whatever I seem to do. Some days it ok some days it’s not. I am very inflexible by the way, especially in the calves/achilles and abductors

Very interesting, this last year I have done very little stretching but instead walk then brisk walk into my runs then walk out of them. Works much better for me.

I feel that balance work is important which goes well with the dynamic training.

I have found that for me, not doing a proper warmup and cool down, particularly around harder exercises has way more impact on how I feel later than whether I do a post static stretch. If I'm doing a long, slow, zone 2 run, I just do five minutes of dynamic mobility stuff. And then just get into it. That and a real ten minute warm up for harder stuff. I usually do a little light stretching after. But after many many PTs over the years, one thing and to be consistent: you really shouldn't do static stretching, particularly if "cold" muscles before exercise because the increased mobility could actually hurt more than it helps.

I have always hated stretching, and have never felt it helped. Whenever my family would go on hikes, they would always stretch after, and would still be sore the next day, while I would not stretch, and would be completely fine after only a few hours. I have personally found that making sure to slowly warm up is the key to preventing injuries, while slowly cooling down is the key to avoiding soreness. If I have gone on a 5km run, I will always end it with a few minutes of slow jogging, followed by a minute of walking.

I had regular injuries from running that I thought were a result of not stretching enough. It wasn't until I started strength training that I realized that it was a STRENGTH issue and not a flexibility issue. Now I run 6 days a week with 2 days doing moderate to heavy leg resistance training, typically variants of deadlift and squats, which has kept me running injury free for almost 2 years! I no longer stretch now but still do a slow jog for 5min to warm up. Strength training has also greatly improved my running which goes without saying.

Hello Göran, thank you so much for your videos beacuse they are as inspiring as they are educational! I've always wondered: do you ever have to worry about dangerous wildlife (bears, etc) when you go trail running in Norway?

I do not and never have stretched , I'm 54 and run every day ( 13 months nonstop so far) and run 50 to 90 miles a week . I did though once injure my right shoulder muscle whilst doing my laces up , so adapted my way of lacing up so as not to let it happen again. Thanks for your videos, they are always interesting . 🏃‍♂️🏃‍♂️🏃‍♂️🏃‍♂️

I used to do ballet and we never did static stretches before workouts, we always started by dynamic stretching and then did static stretches after class

THANK YOU!!!!

Lovely video

I always wondered if i might have been an even better club runner had i been into all the stretches my club mates were doing but it didn't seen to hold me back . What did however was having to work full-time and fit my training in accordingly. Ian

Good stuff. To me dynamic mobility works just seems natural and right. I did hear that stretching to a significantly greater range than the activity that you do is not good, and Goran reinforce ces that view. That said, I run in the hills, and ski, so take a few tumbles, and flexibility sure helps then