Stretching before and after running?

[Tiny21]

I have only done day 1 but wondered about stretching before and after? I have read mixed views. If it is a good idea, and

it seems so to me, where can I find an easy reference to the best stretches? Thank you

[Ullyrunner Graduate]

Hi Tiny,

If you go to the posts on this site, you will find a pinned post on the right which has a link to recommended stretches. Opinion is divided about stretching before running, but pretty solid on the benefits of stretching afterwards.

[Tiny21]

Thank you, will have a look and give them a go I think

[JustLisa Graduate]

I've just hit week 6... Woohooo... I found up to week 5 the warm up & warm down walk before/after each run was just fine & I didn't feel the need to stretch. When I got to the end of week 5 I found my legs felt tight & started stretching after. I think everyone is different but good luck with the runs & enjoy xxx

[kickibro Graduate]

I don't think it is recommended that you stretch when cold ie without warning up first. I think the warm up walk is fine then post run do the cool down walk and then stretch.

[runner56 Graduate]

I find that my quads and achilles are quite tight in the morning so do some light stretches prior to the warm up walk.

I always do a full range of stretches afterwards and especially concentrate on the muscles to the front of the lower leg as I feel it really helps in avoiding the dreaded shin splints.

[Tiny21]

Thank you, I've found the stretches now so think I will certainly do some at the end. Right now back is agony (an existing problem thats been made a lot worse) so thinking about that one too.

[Windswept1 Graduate in reply to Tiny21]

I understand from my Jog Scotland leader that it is best not to stretch when cold so we always do a lap of the track before stretching, so maybe do them after warm up walk. I find stretching afterwards beneficial.

[Oldgirl Graduate]

There are still mixed opinions on stretching but after over 3 years of running I would never not do my warm up brisk walk, which I start of and gradually build up speed, after 5 minutes going into my run, again taking time to build up speed. always stretch after before my muscles have cooled down. Slow deep stretches (no bouncing) and if I've had a long run I repeat them a second time. Holding each stretch for a count of 20-30, stretch quads, calf, thigh & hip flexers. There are different ways to stretch these muscles so check them out and decide which way you prefer, everyone is different. My personal choice is doing them while standing but you can do them lying down, not so easy if you have to drive back home after a run, so practice standing too is a good idea. Hope this helps but it is only my opinion and experience.

[lizziebeth57 Graduate]

I always do about 5 to 7 minutes of long slow stretches after my run too, and if I ever miss them I am stiff in the legs the next day. Before a run I always do a brisk walk then a few knee raises and bum kicks before I start running... only about 5 of each with each leg. I think these are called dynamic movements or something, but I am careful not to overdo these, just to introduce a bit of movement into my legs and waken them up. But like Liz, this is just what I found works for me.

[Oldgirl Graduate in reply to lizziebeth57]

I go to a badminton class every Saturday at my gym and we always warm up with dynamic movements very similar to what you have described with more arms and shoulders worked into it for obvious reasons. Now I know badminton is not the same as running but these movements gets the muscles warmed up and the blood flowing through your arms and legs. I also swing my arms quite vigorously for the last minute of my warm up walk and do some heal lifts/bum kicks and knee lifts.

[lottidog1]

As I have osteoarthritis in my knees and ankles I have found that I have to stretch to get my legs moving before I start the run, otherwise I find that my muscles get really tight and tense. Good luck with your running x

[Tiny21]

Thank you everyone. Will try to add some stretches in tomorrow on day 2!! Just hope my back is less sore tomorrow, it's very sore today.