How long should you stretch for after your run?

[doggymum]

I do various stretches after my run, but how long should I hold them for and how many times should I repeat each stretch?

I have noticed over the last couple of runs that my calves are staying tighter for longer so I guess I either need to do more of those or hold them for longer or both?

[Oldgirl Graduate]

I do 4 different stretches for each leg. Each stretch I hold for a count of 30. I then repeat them all over again, I used to hold the second session for a count of 20 but now do them for a count of 30 also.

What is important with stretches is not to bounce to deepen them, I saw a chap doing just that last Saturday after Parkrun and wondered to myself how long he would stay injury free doing that. Hope this helps a bit and the stretching keeps you free from injury too.

[doggymum Graduate in reply to Oldgirl]

Thank you for that. I'm clearly not holding them for long enough!! The lady in the running shop also said to stretch gently on rest days which I try to remember to do but obviously the length of time is as important as the stretch.

[CaroleC Graduate in reply to doggymum]

Hi doggymum,

If you are stretching on rest days, try not to do them on cold muscles which can cause injury and tears. Warm up a bit first doing a few minutes of brisk walking or go up and down your stairs (if you have any) a few times.

CaroleC

[doggymum Graduate in reply to CaroleC]

Thanks Carole - strangely (if I do remember) I only seem to remember to do them when I've been out with the dogs!!

[CaroleC Graduate]

I always hold all of my stretches for 30 seconds, and if I've done a longish run (over 6 miles) I'll do them all twice. e.g. go through them all once, and then again from the start.

CaroleC

[doggymum Graduate in reply to CaroleC]

I think my problem seems to be that I haven't been holding them for long enough - And I'm nowhere near 6 miles at the minute I'm just about covering 2 in the podcast! I am envious of your stamina. I live in hope LOL

[sfb350 Graduate]

I was told to stretch for twice as long as I thought I needed ! That probably equates to Carole's advice.