Does stretching before a run actually prevent injuries?

The short answer is that the science on stretching before a run is nuanced.

For a long time, static stretching (holding a position, like touching your toes) was considered the gold standard for injury prevention. However, research over the past two decades suggests that static stretching before a run does not significantly prevent overuse injuries and can sometimes temporarily reduce muscle power.

Here is how experts generally view it now:

• Dynamic movement is better: Instead of static stretching, most runners benefit more from a dynamic warm-up. This involves movements that mimic running, such as leg swings, high knees, lunges, or walking with hip rotations. These movements increase blood flow, raise your core temperature, and prepare your joints and muscles for the specific range of motion needed for running.
• Static stretching has a place: It is still very useful, but it is better suited for after your run. When your muscles are warm, static stretching can help improve long-term flexibility and assist with recovery.
• The "Injury Prevention" myth: Many running injuries are caused by training errors—such as increasing mileage too quickly, wearing improper footwear, or having imbalances in strength. While a proper warm-up helps your body perform better, stretching alone cannot fully compensate for a training plan that is too aggressive for your current fitness level.

In summary, skip the long static holds before you head out. Opt for a five-minute dynamic warm-up to get your body ready, and save the static stretching for your cool-down.