Pre-run stretching

[HeavyFoot]

Is there any consensus view on the wisdom of stretching before a run?

I have probably read as many pros as contras, and the Lazy Fairy sides with the latter.

Is it worth trying some pre-run stretching to avoid the Treetrunk Leg Syndrome despite a warm up brisk walk?

[AlMorr Ambassador Graduate10]

I have at least a 10 minute walk before any of my runs, that includes a 10 minute walk through the park where the parkrun I go to takes place, as I walk past the sign saying "caution runners" which is about 100 metres from where the parkrun ends and 120 metres from where it begins I see many of the runners stretching before they run, so there is no harm in doing a little stretching before you run to avoid what you call 'Treetrunk Leg Syndrome'

[HeavyFoot Graduate10 in reply to AlMorr]

Thanks, Al, I’ll give it ago. I do see some gazelles stretching before a parkrun. That’s usually the last I see of them!!

[AlMorr Ambassador Graduate10 in reply to HeavyFoot]

.... until they lap you on the second lap, same with me as well, I am usually about half way round the second lap and I know that I will be lapped by a gazelle, the sub 20 minutes men, the same guys who I see stretching before the run begins. 😊 🏃

[happysouls Graduate10]

After suffering various aches and pains I started doing warm up exercises that I'd read about on here. I do a few of these and then after the run do a good range of stretching.

strengthrunning.com/wp-cont...

strengthrunning.com/2015/06...

Also now I've just had to take a few weeks off with hip pain I've been doing a round of physio that I found online before heading off for the warm up walk.

I don't feel that the warm up walk alone is enough for me, I need to wake everything up properly!

[HeavyFoot Graduate10 in reply to happysouls]

Thank you, hs. They’re well worth printing out for reference. Some of them I think for the privacy of my garden!

[Coddfish Graduate10]

Theoretically static stretching aids flexibility but can therefore make you less efficient. The general advice seems to be to do dynamic stretching (leg and arm swings etc) before, and static stretching after. In practice, unless you are a competitive athlete, flexibility may be more helpful to you than the muscle strength you might trade. Try running with and without stretching and see if you notice a difference. I find both static and dynamic stretching before a run help - and static stretching after is a must - but we are all different. Similarly I like to use a foam roller before and after.

[HeavyFoot Graduate10 in reply to Coddfish]

Thank you Cf, that does inform the debate. I’ll try my daily routine (calves, hams, quads, IT band, glutes and feeble attempt at press-ups) before a run (not forgetting dynamic warm up) and see what happens.

[Realfoodieclub Graduate10]

I’m not sure on the pre or post, it is always a big debate. my physio always recommends that I stretch before I go to bed so my body is more relaxed for all the healing and strengthening it does at night. So that is more my stretching sequence, if I feel a niggle after a run I stretch that straight afterwards.

[HeavyFoot Graduate10 in reply to Realfoodieclub]

Nice to hear from you Rfc. I will try a little stretch routine before bedtime as well. See if it helps the creaking carcasse I call a body in the morning!!

[Realfoodieclub Graduate10 in reply to HeavyFoot]

Weirdly, it does help a lot , small things, big benefits 😀. Rfc x

[GoGo_JoJo Graduate10]

I don't stretch pre, I just do my walk and then try to ease in.

I always stretch after and again before bed (which I do every day) along with massage roller used every day.

[HeavyFoot Graduate10 in reply to GoGo_JoJo]

Thank you GGJJ. It looks like a bedtime stretch is going into my routine. Better warn the missus!!

[SkiMonday Graduate10]

The main thing I'd say is "warm up before stretching". I suggest using exercises designed for a pre-run warmup. If you're going to do stretching, it's best done at the end of your run.

The NHS Strength and Flex podcasts (with Laura) include stretching but all the stretching is at the end of the workout.

[JaoJao Graduate10]

I do dynamic stretches rather than static stretches before my run. Dynamic stretches are similar to what you see footballers doing in the pre-March warmup! I’ve been doing these for many months now, no issues and think it helps with a smooth run and reduce injury risk.

[HeavyFoot Graduate10 in reply to JaoJao]

Thank you JJ. I do some dynamic stretching during the initial brisk walk (knees up, windmilling arms) but still start with very stiff legs. And, yes, I do hydrate a lot. So I’m going to try some static stuff to see if it helps.

[UnfitNoMore Graduate10]

From what I read pre-run dynamic stretching divides biomechanics experts and running coaches as to the benefits but does no harm. There does seem to be near 100% agreement amongst them that pre run static stretches are bad... both in terms of possible injury just by doing them (if not warmed up) and in that stretching a warm muscle, by definition, temporarily loosens the joint, causing less stability, which can lead to an injury during the run.

[davelinks Graduate10]

Yes, I take ages to warmup, always do a static stretch beforehand, but I don't hold the stretch for long, then I do some dynamic excercise before either a warm up walk or very slow jog..

[cheekychipmunks Graduate10]

I don’t. Almost never. I always walk briskly for at least 5 minutes before I start running, and occasionally do a couple of half baked lunges.

Even less often I do a pre-run 7 minute yoga warm-up at home if I’m waiting to go out (when it’s dark in the winter), but I run so conservatively I can get away with next to nothing. I guess if you’re out to race or get a PB, it’s far more important to stretch properly. 🏃‍♀️🏃‍♂️

[Jell6 Graduate10]

I don't, but I always do the warm up and warm down walks.

Slightly longer warm up in the cold weather.