Stretching - before/after/at all???

[JHowell]

There doesn't appear to be any mention in the podcasts about stretching after a run. I am assuming the warm up walk is to get my muscles ready for the run beforehand, but should I stretch out afterwards? A running friend advised me to definitely do some stretches to avoid injury, whilst another said not to bother. Any advice??

[swanscot Graduate]

I spend a fair bit of time after each run stretching my leg muscles. I do most of these stretches (those I don't do, I substitute yoga poses): runnersworld.co.uk/staying-...

I get very stiff if I don't stretch - I know even from days spent hillwalking my legs will suffer the next day if I don't stretch.

But my son - who does hill running and is currently training for an ultra-marathon - doesn't stretch at all. He seems to be fine without stretching.

[swanscot Graduate]

For got to add: the NHS Choices Live Well page gives the following stretches: nhs.uk/Livewell/c25k/Pages/...

[JHowell Graduate in reply to swanscot]

Thank you. That's great. I've been ok until now. Did W4R3 last night in the snow and slush and found my hamstrings were really tight in my Pilates class this morning.

[greenlegs Graduate]

So far (end week 6) I have to confess that I haven't really done any stretching, apart from occasional squats just out of curiosity to see how long I could do them for, oh, and calf-stretches once. I just do the cooldown walk and that's it. (Though I have done walking and stair climbing on 'rest' days from running - not the same as stretching, but maybe it's helped.)

Though it could be that because I go very slowly, I'm not really challenging my muscles etc too much. It might be much more important if you're really pushing yourself.

[stega1958 Graduate]

I do some stretches at the end of the runs as part of my cool down (I also practice yoga so I enjoy stretching anyway). I was surprised when there was no mention of this on the podcasts, but maybe thinking has changed on stretching? I think I've read something about this somewhere, but can't remember where.

[HectorsHouse Graduate]

Interesting article re. stretching at The New York Times.

It's probably not definitive, but USA Track and Field assigned 1,400 runners (aged 13 - 60+) into two groups: one given a stretching routine to do immediately before running - about five minutes worth.

Injury rates were about the same in each group: 16% and... 16%.

well.blogs.nytimes.com/2010...

So as injury prevention, stretching doesn't promote a decrease in risk of injury. But what stretching does do (as far as I can work out from what i've read online - I'm REALLY not an expert so I'd encourage anyone reading this post to look it up for yourself) is that it strengthens the muscle joints so that you increase your 'range of movement' (how far you can move them), as well as tightening them which makes oxygen flows better... and with that greater efficiency when you run.

As you said, warming up - the five minute walk - gets the body ready for the activity ahead...

Sometimes I stretch after my run; it depends on how my legs feel. If they feel really tight, it helps to loosen them a bit; but so does a cold(ish) shower. Sometimes on a long cycle I stop to stretch my legs a bit more, which then helps with the next bit of the journey...

[JHowell Graduate in reply to HectorsHouse]

Thank you. I am doing a very 'light jog' as the podcast advises. So I've not overdone it so far, which I think is why I've not felt the need to stretch at the end. Good advice to see how my legs feel and do some stretches if I need to, as I'll be working my muscles harder over the coming weeks.

[greenlegs Graduate in reply to HectorsHouse]

Interesting link - I'd read about static stretching before running not making any difference, but this had more information about the research.

It doesn't say anything about stretching afterwards though. I wonder if any research has been done on that?

[givman]

interesting question this and there appears to be differnt points of view. I personally stretch post run and find this helps if I am running the following day...I must admit since turning 50 i find i stretch most nights now...hamstrings calves and back mainly....it just helps me keep going

[notbad Graduate]

I think it depends, listen to your body is what I would advise. I didn't used to stretch at all, but post-grad I dropped the warm up walk & cool down then I got tight calves. I now do calf stretches before and after each run and it works for me.

[pinkhat Graduate]

When I had a first failed attempt at running last year (tried to do far too much, far too fast, resulting in extreme knee and upper leg pain) my physio advised that I don't stretch but should fire up my quads and glutes before I exercised, which is what I do for 2-3 mins before leaving the house and starting the warm-up walk. So far haven't felt the need to stretch afterwards but do feel the cool-down walk just settles everything down.

[Hidden]

When I was struggling with niggles I stretched religiously, now I see how I feel and if I think I need to stretch I do one on he area that is tight and that normally tells me if I need to do more reps.

[pingle Graduate]

When I looked at this a while back there didn't seem to be much actual evidence that stretching helps prevent injury and some that stretching BEFORE exercise can actually be harmful. That said any research seems to have been done in the young and already superfit (like Swanscot's son?) and not former couch potatoes like me! What I find, especially as I have been doing longer runs > 30 mins is that if I do not stretch AFTER the run I am much stiffer the next morning. Sometimes I can feel muscles tighten up and so I will even stop and stretch in the middle of a run. I also discovered a specific achilles tendon stretch which has sorted out my mild tendonitis and is brilliant. As ever I think the answer is listen to your body and if it helps do it but don't go overboard or get obsessed if you don't have time to stretch every time. Good luck.

[JHowell Graduate in reply to pingle]

That makes good sense. The advice overall appears to be listen to your body. I'd be interested to know the Achilles' tendon stretch as I do suffer from tendonitis in my right heel/ankle.

[pingle Graduate]

Hi J This is the stretch youtube.com/watch?v=M6EKuuZ...(Not working as expected?) It can be surprisingly difficult at first but has made a huge difference to me. Good luck

[JHowell Graduate in reply to pingle]

Thank you, that's great. I'll give it a go. Completed W5R3 last night so feeling very upbeat today!

[pingle Graduate in reply to JHowell]

Well done you. W5R3 is a huge psychological barrier. Once you can run for 20 mins you know that 30 mins is acheivable! Graduation here you come!