When should I stretch before the warm up walk ... - Couch to 5K

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When should I stretch before the warm up walk or after? I have tried to keep up the stretching after my cool down walk once I get home.

Gettingfit25 profile image
6 Replies

I have completed my first run of week 2 and feel pretty good about myself. Although I definitely felt the extra 30 seconds though and I'm happy I managed to walk off my stitch a few times during the exercise.

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Gettingfit25
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6 Replies
Scarlett_K profile image
Scarlett_KGraduate

I only stretch after my runs. There's lots of conflicting evidence about whether stretching before is helpful or harmful, also conflicting evidence about stretching after. Personally I find if I don't stretch after (just 15 secs on each stretch I do) then I do get tender muscles. This was particularly noticeable when I neglected to do my 'glute' stretches one day and had a sore bum for a couple of days after!

Find what works for you, just try not to do yourself a mischief in the process :)

IannodaTruffe profile image
IannodaTruffeMentor

These stretches are a good basic starting point nhs.uk/Livewell/c25k/Pages/... I only stretch after a run apart from my tight right achilles tendon which I stretch gently before a run. If you have any asymmetries, then I have been advised that stretching before a run is a good idea. Stretching before exercise needs to be undertaken very gently as your muscles are cold.

GoogleMe profile image
GoogleMeGraduate

I don't stretch at all as part of my run session unless I have missed the walks at either end.... which I don't. Admittedly I am no athlete and I am not pushing myself to the max on my runs.

I do 5 minutes yoga when I get up every morning which involves stretching the bits that can get tight from running. I try to fit in more yoga sessions but that 5 minutes every morning seems a fixture.

misswobble profile image
misswobbleGraduate

I do them afterwards. I do the warm up and cool down walks religiously. I like to do a bit of yoga after a run as well. Did some last night too. The stretches on the NHS Livewell site, with good old Laura, are easy to do and won't take long

Windswept1 profile image
Windswept1Graduate

I do the walks and sometimes stretch afterwards depending on how the muscles feel and also do some yoga every morning. When I go to jog Scotland once a week though our 'leader' Kirsty Wade is very strict about cool down stretches and as a former Olympic runner she should know. But it is essential to do them correctly as otherwise you can do damage.

A warm-up walk followed by stretches after the run. The post-run stretches are THE most important part.

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