W3R2 - Should I be stretching?: Morning all... - Couch to 5K

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W3R2 - Should I be stretching?


Morning all - just completed W3R2 and again I really enjoyed it. When Sarah said there was 60 seconds of my final 3 minute run I couldn't quite believe it, I thought I had only run for about 30 seconds so I managed to speed it up a little bit for the final 60 seconds.

I had a thought whilst running today should I be stretching before and after? I have felt okay on all the runs but I saw a runner doing some stretches this morning and I wondered if this is something I should be doing too?

Have a lovely Tuesday all :-)

14 Replies

Yes! Post run static stretches after are especially useful... dynamic stretches before the run also. They’re in the guide on the pinned posts I think.

Good job knocking another run down.

Hattie27Graduate in reply to UnfitNoMore

Brilliant I will start doing that then. Thank you :-)


Yes, I use some dynamic warm up stretches that I found on YouTube:


And the warm down stretches IannodaTruffe includes in the info that he adds to your first post, I use them after every run now:


Hope this helps!

Hattie27Graduate in reply to Hidden

Brilliant thank you I will use that on my next run :-)

HiddenGraduate in reply to Hattie27

No worries Hattie27 good to see you’re enjoying it - and now you’ve got some stretches in your routine long may that continue 😃🏁

Hattie27Graduate in reply to Hidden

I think I might be a runner ya know!

HiddenGraduate in reply to Hattie27

Totally gonna smash it.


Definitely stretch after your runs as already advised ... Making sure you are warmed up before you start ..

Hattie27Graduate in reply to Slow_Rob

Warmed up more than the 5 minute warm up walk?

Slow_RobGraduate in reply to Hattie27

The 5 minute warm up should be sufficient initially maybe look at the dynamic stretching if you want to add to this

Hattie27Graduate in reply to Slow_Rob

Great thank you :-)


Stretching before a run is possibly less important, but should be dynamic stretches. Post run stretches are static and help realign muscles while they are still warm and supple and can help prevent aches and injury.

There are links to both sorts in the guide to the plan healthunlocked.com/couchto5...

Hattie27Graduate in reply to IannodaTruffe

Thank you this is really helpful. I will make sure I start doing these!!

Now the days are getting colder I think pre exercises are essential as you could easily get a strain. Warm downs are post exercises different to pre and I would ssy are aldo essential. Make time to do all of them and you will feel the benefit.

I have a routine of exercises for shoulder, back, and hip probs then I do all the suggested running warmup. Read IannodaTruffe's advice msg for the exercises.

Good luck.

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