Should I Stretch Before and After My Workouts?

Before: Dynamic
After: Static

Why Avoid Static Stretching Before Endurance Workouts?

Static stretching (holding a stretch for 20+ seconds) before training can temporarily reduce muscle readiness and performance. This matters for endurance sports like running, cycling, and swimming, where efficiency and coordination are key.

Static stretching before training can:

• Reduce muscle-tendon stiffness needed for efficient movement

• Lower force and power output for up to 10–20 minutes

• Decrease neuromuscular activation and coordination

Because of this, static stretching is best saved for after your workout.

Why Dynamic Stretching Before Training?

Dynamic stretching prepares your body for movement by gradually increasing intensity and activating key muscles.

Benefits of dynamic stretching:

• Warms muscles and increases blood flow

• Activates sport-specific muscle groups

• Improves functional range of motion

• Enhances coordination and balance

• Primes the nervous system for movement

• Mimics training movements

• Raises core body temperature, reducing injury risk

Examples of dynamic stretches:

• Leg swings (front-to-back / side-to-side)

• Walking lunges

• High knees

• Butt kicks

• Torso twists

• Arm circles

• Hip openers

After Training: Static Stretching

Static stretching is most effective after your workout, when muscles are warm and more pliable.

Benefits of static stretching post-workout:

• Helps cool the body down gradually

• Promotes muscle relaxation

• Improves flexibility over time

• Reduces muscle tightness and soreness

• Supports posture and muscle balance

• Encourages nervous system relaxation

• Maintains joint mobility

Examples of static stretches:

• Hamstring stretch

• Quad stretch

• Calf stretch

• Hip flexor stretch

• Chest and shoulder stretch

• Triceps stretch

• Lower back stretch

Hold each stretch for 20–30 seconds, breathing calmly.

Foam Rolling for Recovery

Foam rolling (self-myofascial release) supports muscle recovery by applying gentle pressure to tight areas.

Benefits of foam rolling

• Reduces muscle soreness (DOMS)

• Improves blood flow and circulation

• Relieves muscle tension and stiffness

• Enhances flexibility and range of motion

• Speeds recovery between sessions

• Helps prevent muscle imbalances

• Promotes relaxation

• Improves tissue quality

When to Foam Roll

After workouts (ideal):

• Focus on muscles used during training

• Helps recovery and reduces soreness

Before workouts (light):

• Loosens tight areas

• Complements dynamic stretching (does not replace it)

On rest days:

• Maintains mobility and prevents stiffness

Morning (optional):

• Reduces stiffness after sleep

Foam rolling tips

• Roll slowly and with control

• Pause on tight spots for 20–30 seconds

• Use moderate pressure

• Avoid rolling directly over bones or joints

Key Takeaways

• Before training: Dynamic stretching

• After training: Static stretching + foam rolling

• Recovery matters: These tools support performance, reduce injury risk, and improve long-term consistency

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