Recent studies at the University of Murcia have indicated that active stretching can be more efficient than static stretching. What's the difference? Active stretching involves repetitive movement of the muscles, whereas static stretching involves the holding of the muscle for a set amount of time. Many individuals in the running and fitness world will argue which one is better, but the findings in this recent study have indicated that active stretching allows safer, great results. You can read the specific report done by the team at the University of Murcia, here.
For more information about active-individual stretching, watch the informative video by running mentor Phil Warton.