To stretch or not to stretch BEFORE running

[Dimi3is]

I read controversial articles about this.

What do you suggest?

[TheAwfulToad]

The latest research is "don't". Stretching does indeed do what it says - it temporarily increases the range of your joints and tendons. Statistically, though, that leads to more injuries.

Far more effective is to just warm up gently. This seems to give you the required range of motion for running without going overboard.

[AlMorr Ambassador Graduate in reply to TheAwfulToad]

A ten minute walk before a run is what I do and a little stretch as well, only about about 10 seconds, I find doing that is OK,

[Basil1066 Graduate]

For what it's worth, I don't ever stretch before or after running and it works for me.

[Jell6 Graduate]

I only do the warm up, cool down walks, if it's cold I do a longer warm up walk.

[Basil1066 Graduate]

Good article on Joints etc

theguardian.com/lifeandstyl...

[Dexy5 Graduate]

The advice is to not do static stretching before exercising . But dynamic stretches before can help your running. Here’s a link :

nhs.uk/live-well/exercise/h...

I didn’t do them until after I’d graduated but I know our local running clubs include them in their c25k training.

[IannodaTruffe Mentor]

This is covered in the guide to the plan healthunlocked.com/couchto5... with links to stretches.

Pre run stretching should be dynamic stretching and post run should be static. In my opinion post run stretching is far more effective as it pulls out contractions in muscles while warm and supple, avoiding carrying those tensions into the next run. It also improves recovery by improving blood flow.