Avoid static stretching before running because it reduces the muscle tension (the spring effect) necessary for performance and does not prevent injuries; replace it with a dynamic warm-up instead.

noli's read

This recommendation aligns well with modern movement science. A systematic meta-analysis published by Behm et al. in Applied Physiology, Nutrition, and Metabolism (2016) confirms that prolonged static stretching before exercise reduces strength and power by decreasing the natural stiffness of the muscle-tendon complex. Furthermore, a large meta-analysis of randomized controlled trials by Lauersen et al. (2014) shows that pre-session stretching has no significant protective effect against exercise-related injuries. Conversely, the dynamic alternative proposed by the creator is validated: a literature review by Opplert and Babault (2018) confirms that dynamic movements increase muscle reactivity and effectively prepare the body. The only nuance lies in the duration: very short static stretches (less than 30 seconds) integrated into an overall warm-up have no measurable negative impact. The general recommendation to prioritize dynamic stretching before running therefore remains excellent.

the sources

1. 1Weppler CH, Magnusson SP 2010
2. 2Behm DG, Blazevich AJ, Kay AD, McHugh M 2015