How long should you stretch for after your run? - Couch to 5K

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How long should you stretch for after your run?

doggymum profile image
doggymumGraduate
7 Replies

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?

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doggymum profile image
doggymum
Graduate
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7 Replies
Oldgirl profile image
OldgirlGraduate

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 profile image
doggymumGraduate 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 profile image
CaroleCGraduate 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 profile image
doggymumGraduate 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 profile image
CaroleCGraduate

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 profile image
doggymumGraduate 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 profile image
sfb350Graduate

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

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