What stretches should I be doing BEFORE a run?

[Purplepianist]

Hi everyone,

I'm a bit confused about stretching before running and on rest days. There seems to be so many differing opinions on this. I've read about dynamic stretches before running but others say never stretch muscles which haven't been properly warmed up first.

I often have very achey muscles on my rest days. I assume I should be stretching them on these days but which type do I do? Most resources I've read seem to be just about stretching AFTER exercise.

I'd appreciate your advice and expertise.

Thank you!

[IannodaTruffe Graduate10]

Dynamic stretches pre run, if you feel you need them. They warm up your muscles.

Static stretches post run.

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

[Purplepianist Graduate10 in reply to IannodaTruffe]

Yep, I definitely don’t hold it stretches for that long. Thanks for the reminder.

[Mummycav Administrator Graduate10 in reply to IannodaTruffe]

You are the wise one...I didn’t know that 30 sec thing x

[misswobble Graduate10]

Pre run you can warm up indoors when it’s cold outside. I do a little routine of warm up exercises in my hall to heat up the muscles ready to run. I get ready to go and do it then so I can be straight out the door. Things like arm circles, head rolls, toe touches, butt kicks, Jump rope (without the rope 🙂), jumping jacks, skaters

I always do my warm-up five minute warm-up walk as well and I walk home which acts as my cool down. You can do some shoulder, arm, leg stretches etc in the way home if you want to

Have you checked out Strength and Flex which is part of the Couch to 5k family? There’s a link to it on the right of the page 🙂

[Purplepianist Graduate10 in reply to misswobble]

Thank you. I’ve not discovered that yet-I’ll have a look. Thanks x

[Grannyhugs Graduate10]

Here are the dynamic warm up stretches to match the after run stretches that IannodaTruffe linked. Happy running 🤗nhs.uk/live-well/exercise/h...

[Purplepianist Graduate10]

Thank you x

[Coddfish Graduate10]

This is what the NHS has to say. I think the bottom line is it doesn’t matter a lot and it’s down to personal preference. nhs.uk/live-well/exercise/s...

[IannodaTruffe Graduate10 in reply to Coddfish]

That is an excellent link........thank you.