Why do the podcasts not suggest you stretch at... - Couch to 5K
Why do the podcasts not suggest you stretch at the end of a run? Are stretches not needed?
Stretches are important. I do them after the warm up (quite 'active' ones to keep moving) and after the cool down (more static ones). I'm not sure why this is not mentioned on the podcast, but we talk a lot about stretching and looking after knees and backs etc etc on this site!
I suspect it's not mentioned because it can be a contentious subject. Not everyone agrees with stretching, at least not used as part of a warm up / cool down. There is a school of though that suggests it's counter productive.
I prefer to look at stretching as an exercise in itself. With its own warm up / cool down periods.
To be honest, the only place I have ever heard of stretching as "contentious" is here at the NHS site. I am not exactly sure why. Mrshazza, if you want to stretch, you will be in good company, doing something most experts would agree is important. There is a common misconception about stretching, though - do not do it before beginning your workout, when your muscles are cold. It is easier to hurt yourself then. Instead, stretch your muscles while they are warm. Either after your warm-up, or after your walking cool-down. Personally, I hope that NHS will incorporate stretching (or at least suggest that we do it on our own in the podcasts) into the routine in the future.
The experts can't agree if you should stretch before and after even now. The warm up walk if done briskly should be enough for the short distances that we are running to start with. I only started doing stretches after a run once I was running for 20 + minutes non stop. I have to say that I wouldn't NOT do them now, but don't stretch before I run as they say strong stretches to cold muscles weakens them and could cause injury! I think they still have to prove this theory though.
My husband is a podiatrist and he has advised me to stretch AFTER the run-particularly Achilles tendon as I have had trouble with plantar fasciitis in past.
Having said that, I think the warm up and warm down walk seem to help a lot too and I've had very little trouble with any aches or pains.
Hi,
I ALWAYS stretch after my runs and I swear if I didn't I'd be stiff the next day. I do each stretch for at least 30 seconds, and if I have done a particularly long run I'll do them all twice!
CaroleC
I stretch after my run. I find I ache less the next day.
While many of the benefits of stretching seem intuitive and logical, until recently, very little science had actually been done to investigate these claims.
This Cochrane study suggests there are are little or no effect of stretching on muscle soreness.
I usually dance when I get back in the house. I do the 5 min brisk walks at the beginning and end as instructed in the podcasts. When I've finished I'm elated so feel so happy and energised that I keep my mp3 player on and boogie round the kitchen while making my post run coffee. I think that counts as stretching
Need new trainers. Do you need a gait analysis in a running shop ….? 🤔
Are you doing C25K follow on podcasts? How’s it going? 
Please suggest Podcasts!
Why all the stretching?
Why we do this running malarky
