To stretch or not to stretch?

[TheEditor]

The benefits of stretching are obvious, right? The fact is, there's not much research out there. However, this study suggests stretching has little or no effect on muscle soreness. It's from the authoritative Cochrane Library:

summaries.cochrane.org/CD00...

[Ginthestring Graduate]

Well - should we not bother then? That is what the report seems to suggest!

[Mitts Graduate]

Interesting. So we don't need to feel too guilty if we skimp on the stretching after a run...

But I think it is worth pointing out that the article is, as it states, about the effect of stretching on sore muscles.

Some people (like me) are advised to do stretching because the muscles affected (and the root cause doesn't have to be anything to do with running) have shortened to the extent that the entire posture is affected, causing muscle imbalance and joints pulled into the wrong position causing pain etc etc etc. For this kind of thing I think stretching does have a big beneficial effect. (Either that or my improvement since last winter is all in my head )

[Burstcouch Graduate]

Don't ever stretch just do the 5 min warm up. Only stretch the next day is muscles feel tight.

[Oldgirl Graduate]

I never stretch before a run, the warm up walk is enough for me. However I always stretch after running before my muscles have cooled down. If everyone was made the same and our bodies reacted the same way to exercise it would be an open and shut case of, 'do what I do' but that would be silly as we none of us are the same. So I would suggest and do say it quite often, "Listen to your body" If you are achey after a run try some gentle stretches, if that helps you know to do it again. If it doesn't help it may be you are not hydrated enough before and after a run so try drinking more water.

There are a lot of arguments/opinions/variations on what is right/wrong/good/bad but each person should experiement for themselves, read the blogs on here, in magazines on the web, gain some ideas and information and then play about with them and test it out for yourself.

But hey this post is just the ramblings of an old girl!!

[swanscot Graduate]

I always stretch after a run and will continue to do so. I don't know if I'd be sore if I didn't, but I know I'd never be able to do many of the yoga poses. My hamstrings get very tight even from walking, never mind running, so at the very least I always take a few minutes to stretch them.

[notbad Graduate]

I'm with Oldgirl, we're all different & we need to listen to our bodies. I do neither warm up/cool down walks now & find I only need the slightest of stretches afterwards just ankle flexing, so far no problems.

[PhilE]

Please report these opportunistic interlopers and advertisers. They waste all our time. The above (profile EOSIOOID) has infected just about every thread I have tried to read.

[Ginthestring Graduate]

I have just reported them - SO annoying.

Swanscot - you comment about yoga made me think about how when you regularly practice in yoga and pilates your muscles and ligaments do become more supple and flexible (given a lot of time in my case I feel!!!!) then when you have a break it all goes stiff and inflexible (speaking personally) Also muscle memory must contribute to stretching out too.

I reckon it is just another Edwina Curry egg situation!!! (for those old enough to remember in the UK)

[GoogleMe Graduate]

I don't stretch. Watching all that stuff in my own family was a big factor in putting me off running and warming up and down with a walk was an attractive feature of C25K. I have a difficult history with simple gentle stretching anyway and can do myself quite a mischief with seemingly innocuous actions (I can't have a nice full stretch in bed without something going ping) I have occasionally done a few stretches if for some reason that walk at either end is going to be compromised eg I am back at the car and walking round and round is going to look at least as silly. And after a particularly tough run in Week 7 I felt the need - I think I must have been tense because it was such a struggle, but I work hard at staying relaxed normally (if that doesn't sound like a contradiction in terms).

I am trying to do more strength and flexibility stuff but separate to my running.

[Hidden]

I never stretch, before or after a run. I was told by a physio that if stretching works at all, each separate stretch is to be held for a minimum of 15 seconds. I guess different strokes for different folk

[mcc65 Graduate]

I have been having this debate with my daughter who is a fitness trainer! She was horrified by the fact that all I was doing was the 5 minute walks - especially of an evening when I was complaining about feeling stiff.

So, she went through some stretches with me to do before and after my run but to be honest I found that I was more uncomfortable when I had done the stretches than when I just walked.

Personally I think that my stiffness after running isn't so much to do with not warming up properly but more to do with me being middle aged, overweight and unfit!!!

As has already been said - we probably all need a different warm up so I would also say horses for courses an do whatever works for you :o)

[pingle Graduate]

Hate to go against Cochrane as it is a really fantastic organisation for properly looking at issues and collating the results of multiple trials but for me I am as stiff as a board if I don't stretch after running. I've tried it both ways and really notice the difference. Did notice that there was only one decent sized trial and no info on the actual stretches done or the background of the participants. Proper athletes might be different to unfit 46 year olds!

[TheEditor]

The good news folks is that NHS Choices is producing a new illustrated guide on stretches to do after a run.

Watch this space!

[roundbutsound Graduate]

Luckily I am still very flexible even though I am over 60 but I do the so called 'dynamic' stretches during my warm up walk and static stretches after my run. If, on the following day, I am a bit stiff from any exercise then I go for a gentle walk and that usually sorts it out. I have no idea if the stretches help but I feel they might and they don't do me any harm so I'll keep it up. Do what works for you.

[Legion Graduate]

I always stretch after running (apart from the rare occasions I forget, eg. when on holiday). I've never suffered from muscle stiffness later on, so maybe this is because I stretch? Or maybe it isn't. I just know that it 'feels' right to stretch out my muscles afterwards, and I've noticed that regular running (and stretching) has made my muscles stretch further. I'm inclined to believe that if I didn't stretch out post-run then I would be much more prone to the sort of muscle 'pings' GoogleMe mentions. In fact, I've just realised that I haven't suffered a painful 'calf spasm' since starting running.

I don't do stretches before running (wouldn't know what to do, and I always thought muscles were meant to be warm before stretching?), but my running friend says she always does 20 minutes stretching before running. She probably doesn't do a walking warm up first though, like I always do, of 5-10 minutes minimum.