Stretching before or after training: what the evidence says
Current science doesn't choose between before or after: it chooses which type of stretching you do at each moment. We explain what the ACSM says and how to apply it according to your sport.
Have you ever stopped to think about why you still stretch your hamstrings sitting on the floor for 30 seconds right before going out for a run? Probably because you learned it that way at school. The problem is that the evidence has been saying for more than a decade that this kind of stretching, done there, doesn’t help you. It can even reduce your performance.
This article is for you if you train 2-5 days a week, you’re not an elite athlete, and you want to know what to do before and after moving without wasting 20 minutes on outdated gym routines. Level: beginner and intermediate.
The wrong question: it’s not “before or after”
The question “should I stretch before or after?” starts from a mistake. It assumes that “stretching” is one single thing. It isn’t. There are at least two families with very different effects: dynamic stretches (controlled movement through the range of motion) and static stretches (holding a position for 20-60 seconds).
The right question is: which type of stretching works well before, and which works well after. And here the evidence is fairly clear.
What the current evidence says
The American College of Sports Medicine (ACSM) has recommended since 2011 including dynamic stretches in the warm-up and leaving static stretches for afterwards or for specific flexibility sessions. A systematic review by Behm et al. (2016, Applied Physiology, Nutrition, and Metabolism) found that static stretches held for more than 60 seconds before an effort can reduce maximal strength by between 3% and 5%. Not much if you’re going for a light jog; relevant if you’re going to do strength sets.
By contrast, the evidence on stretching as prevention of sports injuries is weaker than people believe. A classic Cochrane review (Herbert & de Noronha, 2011) found no clear effect on reducing injuries. What does reduce injuries is a complete warm-up, not isolated stretching.
Before training: warm-up and mobility, not long static holds
What does work beforehand is a pre-exercise warm-up that raises body temperature and prepares the joints. Basic structure of 8-12 minutes:
- 3-5 minutes of light cardio (HR around 55-65% of maximum, RPE 3-4/10).
- 5-7 minutes of joint mobility before training and dynamic stretches: hip circles, leg swings, bodyweight squats, trunk rotations, walking lunges.
- 1-2 minutes of activation specific to the movement you’re about to perform.
If your session is strength training, add 1-2 approach sets with a light load. If it’s running, 3-4 short progressions at the end of the warm-up.
After training: cool-down and gentle static stretches
The cool-down has two goals: gradually lowering your heart rate and working on flexibility if that interests you. 5-10 minutes is usually enough.
Static stretches after training do not “eliminate lactic acid” (an old myth) nor significantly prevent muscle soreness (Herbert et al., 2011, Cochrane). They serve to maintain or improve range of motion, which is useful in the medium term. Hold each position for 20-45 seconds, 2-3 repetitions per muscle group, without reaching pain (discomfort RPE 4-6/10).
Comparison by sporting goal
Strength and hypertrophy
Before: dynamic mobility + approach sets. Avoid long static holds on the muscles you’re going to train. After: gentle static stretches if you feel like it; optional.
Running and cycling
Before: 5 min of easy jogging + hip and ankle mobility. After: static stretches for the calves, soleus, hamstrings, quadriceps and glutes. 20-30 seconds per group.
Sports with changes of direction (football, padel, basketball)
Before: a FIFA 11+-style warm-up or similar, with dynamic work and neuromuscular training. It is one of the few protocols with reasonable evidence for reducing injuries (Soligard et al., 2008, BMJ). After: general static stretches.
Yoga, mobility, flexibility sessions
Here static stretches are the training itself. Warm up for 5 minutes beforehand so you don’t start cold.
Static vs dynamic stretching: quick table
| Aspect | Dynamic | Static |
|---|---|---|
| Ideal timing | Before | After or separate session |
| Duration | 8-15 reps per movement | 20-45 s per position |
| Immediate effect on strength | Neutral or positive | Negative if >60 s |
| Goal | Prepare tissue and nervous system | Maintain/improve range |
| Example | Walking lunges | Seated hamstring stretch |
Common mistakes
- Stretching cold as soon as you arrive at the gym. Cold muscle responds worse and is less safe. Walk for 3-5 minutes first.
- Long static holds before strength or speed work. They reduce acute performance. Save them for afterwards.
- Uncontrolled bouncing (ballistic) movements. Risk of strain, little gain. Don’t confuse them with controlled dynamic stretches.
- Stretching to the point of pain. Mild discomfort is fine, pain is not. There is no medal for going further.
- Skipping the cool-down on high-intensity days. Going from a heart rate of 170 straight to sitting in the car is not a good idea. 3-5 minutes of easy jogging or pedalling.
Warning: if you are pregnant, have joint hypermobility, a recent disc herniation or an acute injury, consult your doctor or physiotherapist before applying stretching routines. Excessive flexibility is not always desirable.
What to do tomorrow
- Replace your static stretches before running or training with 6-8 minutes of dynamic mobility: swings, squats, lunges, hip circles.
- Set aside 5-8 minutes at the end for a cool-down with static stretches on the muscle groups you’ve worked. 20-30 seconds per muscle.
- If you play team sports or padel, try a version of FIFA 11+ 2-3 times a week as your warm-up.
Frequently asked questions
Does stretching before running prevent injuries?
The evidence is limited. Static stretches on their own show no clear reduction in injuries among runners. A complete warm-up with progressive jogging and dynamic mobility does help.
How long should I hold a static stretch?
Between 20 and 45 seconds per position, 2-3 repetitions. Holding for more than 60 seconds adds no extra benefit and, if done before strength training, can reduce performance.
Do stretches get rid of muscle soreness?
Not significantly. The Cochrane review by Herbert et al. (2011) concluded that the effect on delayed muscle soreness is very small or nil. Muscle soreness goes away on its own within 24-72 hours.
Can I stretch every day?
Yes, as long as you don’t force painful ranges. Daily 10-15 minute sessions of mobility and flexibility are safe for most healthy adults and usually improve range of motion within 4-8 weeks.
Foam roller before or after?
Before, it works similarly to a gentle warm-up and does not reduce strength (unlike long static stretches). After, it helps the feeling of recovery, although the objective effect on performance is modest. Brands such as Blackroll (standard roller, 35-45€) or TriggerPoint GRID (40-50€) are common options; either works if you use it regularly.
