Stretching after a run. Do you actually do it? What do you do?

[wisely]

I know you're meant to stretch after a run. Sometimes I do for five minutes. Often times I skip it as I'm sweaty as anything and want to shower.

Do you guys do it?

If so, what (specifically) do you do?

Thanks

John

[misswobble Graduate10]

I do post run stretches after the cool down walk, which I often deliberately make longer so I have a good distance to walk home

On the walk home I usually walk backwards at done point which stretches out the calves 🙂

Calf stretches. I do two sorts as there are two calf muscles. You can do your arms/ shoulders as you walk home. I do glute stretches too

I do a little leg stretching routine once I get home while I still have my music in as it's easier to do to music. It looks a bit strange but it's good. I will have to make a video 😀

[pollyp1 Graduate10 in reply to misswobble]

Got my seat on the couch booked and the popcorn ready.

[davelinks Graduate10 in reply to misswobble]

We look forward to the video MW!😁

[Oldfloss Administrator Graduate10 in reply to misswobble]

...and I thought I was the only one who walked backwards... x I do that if I am feeling a bit tired too, when I am running..

[pollyp1 Graduate10]

Never bothered until I was injured and now I do this religiously: nhs.uk/Livewell/c25k/Pages/...

[skysue16 Graduate10 in reply to pollyp1]

Thanks for the link, very useful pollyp1

[pollyp1 Graduate10 in reply to skysue16]

My pleasure!

[AncientMum Graduate10 in reply to pollyp1]

I do these religiously after every run. They only take a few minutes but you can feel them doing you good

[misswobble Graduate10]

I do exercise dvd's sometimes but never skimp on the stretches.

[Irishprincess Graduate10]

There is some debate out there whether stretching actually does any good but I've asked every physio I've ever seen this question (and I've seen quite a few🙂) and every one of them say keep stretching, so I do. In fact my sports masseuse told me yesterday to stretch five times a day as I have very tight hips which cause me problems with my knees.

Therefore I do stretch after every run, sometimes after a shower but definitely within the first half hour of running. I stretch my calves, hamstrings, quads, hips and hip flexors. If you google you'll find some great stretches for runners. I tend to focus more on my problem areas but you can do a general stretch to keep everything loose.

[Oldfloss Administrator Graduate10 in reply to Irishprincess]

I don't know.. podiatrist...masseuse...and tight hips too... what next your Maj? xxx

[Irishprincess Graduate10 in reply to Oldfloss]

What can I say floss? I'm a high maintenance runner 🙂

[Oldfloss Administrator Graduate10 in reply to Irishprincess]

..and so lovely with it x

[Millsie-J]

Since a visit to the IC I now stretch after every run . I do a range of calves, hamstrings, ITB, quads, shoulders etc.

I started with those on Health Unlocked. But i have a set of exercises now that I have pulled together from several sources including some from Yoga for Runners.

Womens Running magazine (there are other running mags 😀) often feature stretches or strengthening exercises. There are lots on line. The ones with pictures or video (Youtube) are best so that you know how to do them correctly.

What I found was there are often several stretches for the same muscle group. I liked some but not others.

Get started and then build/adapt as you go until you have a set you know do the job.

Happy running.

[Sandraj39 Graduate10]

Yep, I always do a warm down walk and some short stretches after a run. For me though, I find gently stretching out later, before bed, makes a real difference to how I feel the next day.

[Millsie-J in reply to Sandraj39]

Yoga on rest days is very good too😃👍🏼

[MarkyD Graduate10]

I have an iPhone and the 'Stretching' app from developer LoLo. It was £2.99 from memory.

After every run I work through the 'Beginner Running Cool Down' program of stretches. This is about 6 different stretches from a basket of about 12, different each time. I've set up my own gentle playlist, and the coach on the app guides your through what you need to do (and for how long) with voice prompts. Very much like C25K podcast, but with video clips of each stretch.

I'm hoping that with repeated use, I'll develop a body as toned and trim as the model who does the video demonstrations in the app ("Half Dog Stretch" anyone???).

[Millsie-J in reply to MarkyD]

Oooo is that like a Down Dog?.......

[MarkyD Graduate10 in reply to Millsie-J]

Well, a 'half' Down Dog. Head about level with bum, arms outstretched against a wall. Stretching lower back, glutes and quads.

[Millsie-J in reply to MarkyD]

Oh yes I know the one, good if outdoors 👍🏼

[benwill Graduate10]

I never did stretching never thought there was any point as I never had any issues. But after my first marathon, i was in all sort of pain. Didn't start really running like I did about 8 months later i was just doing parkrun each week. Then i saw and osteopath and they sorted me out, showed what stretching i have to do and I been a lot better since. I still see the osteopath years of going to the pub and then suddenly deciding to run does funny things to your body!

[ViaM]

I follow sequences from this brilliant book: books.google.co.uk/books/ab...

[skysue16 Graduate10 in reply to ViaM]

Looks very interesting, thanks for the link ViaM

[Madge50 Graduate10]

Yep, religiously after every run, especially calf stretches since getting plantar fasciitis early on.....but I also do hips and glutes and core (planks - not that I'm any good at them 😂)

I'll do another set later if my muscles still feel a bit tight.....touch wood....everything seems happy with my little routine at the moment......

Mx

[Biscuit0107 Graduate10]

OK so I'm going to be the only one that admits I have never stretched, before or after running. I do try to do a warm up walk 😇

You're all scaring me with the 'I didn't stretch until I was injured' comments. Perhaps I need to re-think!

[Millsie-J in reply to Biscuit0107]

Better now than after injury 😀👍🏼

[RainbowC]

I do usually stretch after running, but occasionally end up having to deal with Anxious Teen or some other domestic crisis so don't get the time to stretch. I usually notice that I'm stiffer the next day if I haven't stretched. I found a set of stretches on Pinterest which I pretty much keep to. Or at least, I do the ones I can remember, which varies a bit!

[skysue16 Graduate10]

Like biscuit0107 my stretching routine was rather haphazard and often didn't happen but I am trying to do better! Since an injury last year (not caused by running initially) I sometimes have sharp twinges in my right calf and knee. Stretching helps. I am trying a 30 day challenge which includes daily stretches with video clips, really good. Biscuit0107

[davelinks Graduate10]

Yes! I stretch!😊

[Bazza1234 Graduate10]

Nope - no stretching for this 70YO who has just logged up 3000 kms over the past 3 years - including 97 parkruns and 3 Half marathons. I have tried it - but didn't feel that it was doing anything for me so I stopped.

[Anniemurph Graduate10]

Erm... no. I have stretches that I do at other times of the day, but I don't stretch after a run. I always do my cool-down walk, but that's it.

[JaySeeSkinny Graduate10]

I'm also guilty of not stretching. Sometimes on my "bog-standard 5ks" I don't even have a proper cool-down walk as my route and time run out. I must admit I'm not a great warmer-upper either, which probably explains why my first km is usually my slowest. Not been injured yet in 14 months of running - but I'm not the most flexible of people either.

[Irish-John Graduate10]

No stretches (yet) but would NEVER miss the warm up/coold down walk...

[poppypug Graduate10]

I always do stretches after, one time I forgot and I was really stiff and sore for days ! Its the first thing I do as soon as I get in from my run . Its like I will be struck down by lightning if I don't do 'em ! xxx