To stretch or not to stretch??

[zokki]

Hello fellow runners

I am wondering why there is no advice to stretch before and after the runs as that is very common advice usually.

So I wasn’t stretching before and after as I thought warm ups and warms downs should be enough. But started to suffer with very tight stiff legs.

I do yoga most days as am training to be yoga teacher. So that helps I don’t do it straight after running but might have to start but on my last run I did stretch little before and more after run and my legs felt much better.

Yoga is more difficult with very stiff legs definitely.

Any advice? What everyone else is doing??

[Sazzles9 Graduate]

I don’t tend to stretch before as it’s difficult to stretch a cold muscle but I always stretch afterwards

[Buddy34 Graduate]

I generally do a really brisk 5 minute warm up walk to start but you should be stretching after EVERY run. This is the link😊

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

[Wenderwoo Graduate]

There is advice, in the “How To” post:

healthunlocked.com/couchto5...

[Brightness]

Hi, zokki, i’m on week2run2, and like you didn’t find the How To advice (see Wenderwoo above) until after week1run3 by which time I had sore left calf. But doing dynamic stretch routine before (I found one on YouTube) and a static one after my last two runs has helped A LOT. Best wishes

[zokki Graduate in reply to Brightness]

Thank you to all.

I can’t believe I actually didn’t read all off the How to and just followed podcast which doesn’t give advice to stretch.

I’m saved by regular yoga. No wonder why my legs were feeling so tight. I could see the difference after my last run when I properly stretched straight after.

Thanks to everybody 🙏🏻

[Speedy60 Graduate]

The warm up walk is really to get your heart rate up before you start running.

I do some dynamic stretches from runnersworld before I start. They're designed to put your joints through a full range of movements. At the end I try to do the static stretches recommended, but it really depends if there's coffee on the go. 😉

[zokki Graduate in reply to Speedy60]

Thank you

[IannodaTruffe Mentor]

The guide to the plan healthunlocked.com/couchto5... recommends that you stretch after every run and gives links to stretches appropriate for both pre and post run (they are not the same).

[zokki Graduate in reply to IannodaTruffe]

Thank you

[DDJ2019 Graduate]

I've clearly missed a lot of information, but so far (W6) I haven't stretched once and have had no problems.

I'm deffo going to read the various links given above.

[zokki Graduate in reply to DDJ2019]

I know. Me too. W8 🥴

I’m gonna be stretching big time from now

[SteveWebbo Graduate]

We do these pre-run dynamic stretches , they are easy enough to incorporate into the walk

youtube.com/watch?v=d1ccOfg...(Not working as expected?)

[Jh223]

I was advised not to stretch before, but to stretch well after when everything is nice and warm. If I don't stretch properly I get very stiff the next day. I too do a lot of yoga and find the hip openers most beneficial for me.

[zokki Graduate in reply to Jh223]

Thank you

[MelonyJ]

I always do my yoga routine after the run. It really helps and I also feel it's easy to stretch when your body is warm.

[zokki Graduate in reply to MelonyJ]

Thank you

[KaryB]

I had read that you shouldn't stretch before running so I didn't when I started but I found my calf muscles were very tight so one day I though I'll stretch first and see if I notice a difference. OMG what a difference! My calves were fine and running was so much more comfortable so for me personally I would always stretch before running.

[zokki Graduate in reply to KaryB]

Thank you

[WhoKnewEh]

I've always stretched before and after - used to do too many static stretches before but now I'm doing a quick Yoga with Adrienne 7 minute routine then a few dynamic stretches. I find it too intense to go straight into dynamic stretches, especially in the morning when my muscles are so tight (which is why I am nervous about going straight into the warm up walk). Then longer stretches (post-run yoga videos) afterwards. Little self-massage afterwards too if time.

[SpongePot Graduate]

I always do a stretch before the running and the warm up and a stretching after the cool down. I think it is important