Stretching, performance and running economy (reviews)

Scoping review and meta-analytic evidence on stretching in runners: long static stretches (over ~60 s per muscle) before exercise can impair strength and power by ~4 to 7.5%, while short static stretches (≤60 s) cause only trivial (~1 to 2%) decrements; effects on running economy are small and inconsistent. Dynamic warm-up is generally preferred before running. Static flexibility is largely unrelated, or slightly negatively related, to running economy. Moderate.