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Running is one of the most accessible and widely practiced sports, but it also places a high mechanical load on muscles, tendons, and joints. One of the most common questions among both beginner and experienced runners is: what should I do before and after running to prepare my body and support recovery?
Current scientific evidence recommends prioritizing a dynamic warm-up before running.
After training, cooling down and static stretching can be useful for reducing feelings of stiffness and maintaining mobility, although they are not essential for every runner.
In this guide, we explain what to do before and after running according to the latest recommendations from leading sports medicine and exercise science organizations.
Why is it advisable to warm up before running?
Starting a run without adequate preparation can increase feelings of stiffness during the first few minutes and reduce performance, especially during intense training sessions or competitions. The purpose of warming up is not only to increase body temperature; it also provides other benefits:
- Increased blood flow to the active muscles.
- Improved coordination and nervous system activation.
- Progressive preparation of the cardiovascular system.
- Improved performance during the first few minutes of training.
Benefits of dynamic activation
Leading scientific organizations dedicated to exercise, such as the American College of Sports Medicine (ACSM), recommend prioritizing a dynamic warm-up before running.
Static stretches held for prolonged periods (more than 60 seconds per muscle group) immediately before exercise may slightly reduce force and power output. In contrast, dynamic mobility and activation exercises better prepare the body for physical effort without negatively affecting performance.
Step-by-step warm-up routine before running
Spending between 5 and 15 minutes, depending on the intensity of the training session, environmental temperature, and your experience as a runner, is usually enough to prepare the body.
1. Joint mobility
Spend 30 seconds on each joint without making sudden bouncing movements:
- Ankles: Gentle rotations in both directions.
- Knees: Controlled flexion and extension.
- Hips: Circular movements and forward-and-back leg swings (pendulum).
2. Dynamic activation
Perform these movements progressively, covering approximately 15–20 meters with each one:
- Low skipping: Gently raise the knees while coordinating the movement with your arms.
- Butt kicks: Direct activation of the hamstring muscles.
- Walking lunges: Specifically activate the quadriceps and glutes.
- Lateral movements: Cross-over steps to activate the hip abductors and stabilizers.
3. Strides (optional but recommended)
If you are going to perform intervals, pace changes, fartlek training, and/or compete, finish your warm-up with 3–5 strides of 60–80 meters, gradually increasing your speed until you reach approximately 85–90% of your maximum speed.
Stretching after running
Once the session is over, the goal is to promote progressive recovery and reduce feelings of muscle stiffness.
Although static stretching remains common among many runners, scientific evidence indicates that its main benefit is maintaining mobility and improving the subjective feeling of well-being, rather than accelerating muscle recovery or preventing injuries.
Before stretching, it is advisable to walk or jog very gently for 3–5 minutes to promote a gradual transition to rest.
- Hamstrings: With your legs straight, lean your torso forward, reaching towards the tips of your shoes.
- Quadriceps: Bend your knee, bringing your heel towards your glute while keeping your knees aligned and your pelvis neutral.
- Calves and soleus: Place your hands against a wall, move one leg backwards while keeping the heel on the ground, and lean forwards.
- Glutes and piriformis: While sitting or lying down, cross one leg over the other and pull your knee towards your chest.
| Phase | When | Type of exercise | Main objective | Approx. duration |
|---|---|---|---|---|
| Warm-up | Before running | Mobility and dynamic exercises | Increase body temperature and activate the nervous system | 5–15 minutes |
| Cool-down | After finishing | Very gentle jogging / Walking | Gradually reduce heart rate | 3–5 minutes |
| Stretching | After running (optional) | Static | Maintain mobility and reduce feelings of stiffness | 5–10 minutes |
Optimizing muscle recovery in running
Training is only one part of the process. Proper recovery also depends on rest, nutrition, and hydration.
Hydration and electrolyte replenishment
During prolonged training sessions or exercise performed in high temperatures, water and electrolytes are lost through sweat, particularly sodium.
For sessions lasting less than 60 minutes, water is usually sufficient for most runners. However, when training sessions are long or sweat losses are high, replenishing sodium and other electrolytes can help maintain fluid balance and support performance.
Rest and recovery
Most training adaptations occur during rest. Getting enough sleep, respecting recovery days, and maintaining an appropriate diet are far more important for improving performance than any supplement on its own.
Magnesium is a mineral involved in numerous processes related to muscle and neuromuscular function.
Maintaining adequate levels is important, especially when a deficiency is present.
Joint health
Regular running, when training load is increased appropriately, does not appear to increase the risk of osteoarthritis and may even contribute to maintaining good joint health.
For runners experiencing joint discomfort or undertaking high training volumes, supplements such as hydrolyzed collagen, undenatured type II collagen, or other ingredients aimed at supporting joint health may provide complementary support, always alongside a well-planned training program and adequate recovery.
Frequently asked questions
Is it bad to stretch when your muscles are cold before running?
Not necessarily, although it is generally not the most advisable strategy before running.
Prolonged static stretches performed immediately before an intense training session may slightly reduce performance. For this reason, current guidelines recommend prioritizing a dynamic warm-up and reserving static stretching for other times if the goal is to improve flexibility.
What happens if I skip stretching after running?
Nothing negative necessarily happens.
Many runners do not stretch after running and do not have a higher risk of injury. If you experience muscle stiffness or want to maintain good mobility, spending a few minutes stretching may help you feel better, although it is not essential for proper recovery.
Should I warm up the same way before every training session?
No. The higher the intensity of the training session, the more comprehensive the warm-up should be. Before an easy run, walking for a few minutes and performing some mobility exercises may be enough, whereas before interval sessions or competitions, it is advisable to include dynamic exercises and strides.
Does stretching prevent injuries?
Current scientific evidence does not show that static stretching alone reduces the risk of injury. Prevention mainly depends on appropriate training planning, a gradual increase in training load, strength training, sufficient rest, and good running technique.
Is strength training recommended in addition to running?
Yes. Strength training is one of the strategies with the strongest scientific support for improving performance and reducing the risk of injury in runners. Performing two to three sessions per week can help improve running economy, increase force production capacity, and protect muscles, tendons, and joints against the repetitive loads associated with running.
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