Lean forward over left shin until you feel a deep stretch in right hip and glutes, stretching terminology can get confusing. “Passive” and “static” generally refer to the same old-school method of relaxing into a stretch and holding it for 30 to 60 seconds. But when a coach or trainer recommends doing “active” stretches before a run, they may not be referring to the typical “dynamic” stretches you see most runners drill before hitting the road. (Think: leg swings, butt kicks, and walking lunges.)

While dynamic moves can certainly offer benefits, active stretching looks a little more like static stretching than dynamic, despite being completely different. (Like we said, it can be confusing!)

To bring some clarity to the topic (and your warmup), we asked a couple of experts to answer the question: “What is active stretching?” Below are their answers, as well as guidance on how and when to do the best active stretches for runners.

What Active Stretching Means

that’s well-placed stretching in a runner’s routine, for sure,” Baird says isometrics, is a form of stretching that includes muscle activation, explains Grayson Wickham, P.T., D.P.T., C.S.C.S., founder of Movement Vault. “You activate the muscles while they’re maximally stretched out in the form of a muscle contraction,” he tells Runner’s World.

For example, when doing a typical static hamstring stretch, you prop your heel up on a curb or bench, straighten your leg, and lean forward, allowing gravity to do the work. In the active version of this stretch, you start in the same position. But once you’ve reached the deepest expression of the stretch, you contract the hamstring and hold it for 10 to 20 seconds.

You can think of this muscle contraction as a “conversation” with your nervous system, Wickham says. “Your nervous system is always trying to protect you,” he says. It remembers past injuries and knows when you’ve been skipping mobility work.

Using that information, the nervous system limits your range of motion accordingly, which results in tight-feeling muscles and joints. “When we do active stretching, we’re essentially decreasing our nervous system tone in a muscle. We’re decreasing that low level of output from your central nervous system that’s making your hamstrings tight,” Wickham says. Once the message is received, your body knows it’s safe to increase your range of motion.

Stretches to Improve Your Mobility stability of joints. “[Active stretching] has an effect physically at the muscle-tendon level because anytime you apply load to a muscle or a tendon, it’s going to adapt,” Wickham says. By contacting your muscles at your end range of motion, you’re building strength The Perfect Playlist for Long Runs.

Active Stretching vs. Static and Dynamic Stretching

Other types of stretching, like static stretching (holding a muscle under tension for at least 30 seconds) and dynamic stretching (actively moving the limbs through their range of motion, sometimes with the help of momentum), also have value. But when No, You’re Not a Failure if You Take a Break During a Long Run.

Some research shows that static stretching before a workout may What Active Stretching Actually Means and How to Incorporate It Into Your Mobility Training and even Shoes & Gear. Most trainers and movement professionals, including Wickham, advise against it. “The main thing that’s happening when you’re static stretching is you’re helping your body override the stretch response, but you’re not improving joint stability,” he says. “You just opened up some range of motion that your body can’t control.”

Ten Long Run Workouts., Active stretching also helps bolster the Runner’s World that static stretching after a run or on rest days can be worthwhile. “If you just went on this long run, that is the time to relax, let your nervous system come down, and let your muscles down regulate,” she says. “There may be times you just need to lie on your back and stretch your hamstring with a yoga strap.”

Start seated with knees bent 90 degrees and feet planted prerun warmup: As noted above, it’s best to perform active stretching heart rate, brings your tissues up to temp, and preps your nervous system for action. However, without purposeful muscle activation, you won’t improve joint stability.

So, before you get into your butt kicks and hip circles, do some active stretching. “I think placing [active stretching] before your run is a really good tool, right before you get into a more dynamic warmup,” Baird says.

How to Incorporate Active Stretching Into Your Routine

As noted above, it’s best to perform active stretching before a run, full-body mobility workout cross-training and mobility work. “Doing [active stretching] on days when you’re not running and you’re going to be doing some core work or stability exercises, that’s well-placed stretching in a runner’s routine, for sure,” Baird says.

As for frequency, Wickham recommends active stretching at least three times a week for 10 to 15 minutes, regardless of whether or not you’re training.

Active Stretches for Runners

an exercise physiologist at the Hospital for Special Surgery in New York City, tells that’s well-placed stretching in a runner’s routine, for sure,” Baird says, or you can select specific stretches to mix into your current warmup routine.

1. Active Hamstring Stretch

active stretching
Trevor Raab
  1. All About VO2 Max.
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  3. Bend left knee and push hips back until you feel a deep stretch in right hamstring.
  4. Contract left hamstring by digging left heel into ground. Hold for 20 seconds.
  5. Repeat on opposite leg. Complete 3 sets.

2. Active Couch Stretch

active stretching
Trevor Raab
  1. Stand with back to a wall or couch (a heavy box or bench will also work).
  2. Assume a half-kneeling position with left leg bent in front and right knee on ground. (You may want to place a mat or towel under knee for comfort.)
  3. Lift right foot and place top of right foot against wall or on top of couch so you feel a deep stretch in right hip flexor and quadriceps.
  4. Holding the position, push right foot into wall or couch and hold for 20 seconds. You should feel this in the hip flexors and quads.
  5. Repeat on opposite leg. Complete 3 sets.

3. Active Calf Stretch

active stretching
Trevor Raab
  1. Place hands on wall or chair. Keep right foot close to wall and take large step back with left foot.
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  3. Once you feel a deep stretch, push left foot into the ground (think about pushing down on a gas pedal) so you feel the calf fire up. Hold for 20 seconds.
  4. Repeat on opposite leg. Complete 3 sets.

4. Active 90-90 Stretch

active stretching
Trevor Raab
  1. that static stretching.
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  3. Lean forward over left shin until you feel a deep stretch in right hip and glutes.
  4. Press left leg into ground to activate the hips and glutes. Hold for 20 seconds.
  5. Repeat on opposite leg. Complete 3 sets.

5. Kneeling Rotational Hold

active stretching
Trevor Raab
  1. Start on all fours in a quadruped position with hands directly under shoulders, then sit back on heels. Place right hand on back of head.
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  3. Once you’ve rotated as far as possible, hold the stretch for 20 seconds, but continue to try to rotate even further. You should feel this in the middle and upper back muscles.
  4. Repeat on opposite side. Complete 3 sets.