Stretching?

[Raymond16460]

Is it necessary? I'm on week 4 - treadmill stylee and hoping when the nights get lighter I'll have completed me 9 weeks and won't be phased by a 30 minute run outside. But stretching? No mention of that on the podcasts.....Should we stretch or is the warm up walk adequate?

[Davoda Graduate]

The warm up walk is totally sufficient - it's still all I do!

Apparently the most recent research shows that stretching before hand is of little or no benefit - indeed stretching cold muscles might even lead to injury.

I still don't often even bother stretching post run, (I do do the post run walk) sometimes just a few leg stretches. I did do the stretch & flex on the way home from a park run & enjoyed that!

[useitorloseit Graduate]

I religiously do warm up 5 mins and warm down walk plus stretches when I get home. Some people don't do them and are lucky. I've had a few strains along the way, and they have all happened when I've either tried to 'stride out' a bit or haven't done proper warm up and stretches after a run. I'd rather be safe than sorry

[misswobble Graduate]

I warm up longer than 5 as I am slow to get warmed up I do stretch after runs and I have a soak in the bath with epsom salts ☺ I always do cool down walk, do calf stretches, Stretch my gastrocs, arms ,shoulders and quads

[Razouski]

After pulling a muscle in week 5 I always do warm up exercises before I set off, then my 5 minute warm up walk. I use the exercises from Runners World. They are quite easy. runnersworld.com/the-body-s...

Afterwards I always finish with at least 5 minute walk and then stretches. I do calf, gastrocs, quads, then triceps, shoulders, pecs and chest. Doesn't take long.

My PT encourages me to do similar stretches after a gym work out too.

[davelinks Graduate]

I always limber up then warm up walk, cooldown walk and usually stretches after, but today after a 5k run I walked further in the nice sunshine after so didn't worry about stretches, had no problems, but wouldn't make a habit of not stretching after though..

[Sadamski Graduate]

Static stretches aren't generally recommended before a workout these days unless you have a specific need for them (I do a series of Calf / Ankle stretches due to a bout of Plantar Fasciitis).

The warm up walk should be enough and you can stretch after the workout if you feel the need.

If you wanted you could incorporate some dynamic stretches into your warm up.

Some examples: greatist.com/fitness/full-b...

[GoogleMe Graduate]

I'm another who sticks with the warm up and down walks. The interesting thing is that if for some reason I skip it at the end (eg I've arrived back at the car earlier than expected and don't fancy walking round and round for five minutes) I *do* feel the need to stretch.

That is not to say that doing some kind of strength and flexibility work as part of your overall lifestyle isn't a jolly good support to your running. I do daily yoga.

[melly4012 Graduate]

I really have to stretch my tight calves before and after running. I can get away with not stretching other muscles (hamstring, thigh, etc) but my calves are my problem area. I learnt this in Week 2 when I started stretching before and after running and it made an enormous difference to how I felt on the run and how much I ached afterwards. Some people don't need to, you could try a couple of runs with an without and see which you feel is best. If a particular muscle aches or niggles then some stretching might help.

[RainbowC Graduate]

I stretch after running - in the early weeks of the plan I don't, but once I'm running 20 mins+ I do find I feel better afterwards if I've had a good stretch.