11 Stretches Runners Can Do Before or After a Workout to Stay Injury-Free

If you're a serious runner who wants to stay as efficient and injury-free as possible, then you can't overlook stretching. Among other benefits, stretching can help facilitate workout recovery and is considered an important part of injury prevention.

"It can also help improve running power," says Brady Irwin, owner and head coach at Science of Speed. "A tight muscle requires more energy to move but pliable and healthy muscles need less energy."

To get the most out of your flexibility training, though, you need to do the right kind of stretching both before and after your running workouts. Here's your guide to both pre- and post-workout stretches.

While you may only think of stretching as ones you hold in place (this is called static stretching), there are actually a few different kinds. The type you should do before a run is the more active form called dynamic stretching, which involves moving a particular muscle as you stretch it.

"The purpose of dynamic stretching is to warm up the muscles and connective tissues by increasing blood flow and taking them through a wider range of motion, preparing them for action," Irwin says.

On the flip side, static stretching is what you do after a run when you want your muscles to cool down and relax, Irwin says. He recommends focusing on how long you can hold the stretch rather than how deeply you can stretch the muscle. Your breathing is also important.

"You should be able to breathe fully and deeply," Irwin says. "If you find yourself holding your breath or have difficulty breathing normally, back off until you can breathe comfortably."