Stretching before running?

petethebrick

I've recently started running regularly and on several occasions have found my legs feel funny - sort of bandy - when I do a good few stretches before running.
When I do hardly any stretches I don't have this problem. I've read conflicting reports about stretching/running. Some claim that you don't need to stretch at all before running and that you should just ease into the run as a warm up. Do many agree with this?
Of course stretching after running is vital but I'm starting to think that beforehand is unnecessary.

On another note - what are considered good excercises for strengthening the leg muscles. I'm talking about non-gym exercises that I could do at home. Any tips?

Thanks!

jaggiebunnet

on a personal experience i never stretch before running, always found a gentle mile would be enough before getting down to the real purpose of the run. Again I found the stretching afterwards to be great to warm down.

d'Oracle

From the reading I have done on stretching, its better to do static stretching after as cool down. Plenty of evidence to suggest that static stretching temporarily reduces strength.

If you are going to do hill runs or run fast, it is good to do dynamic stretching.

Jog till you heart rate gets up.
High Knees for hams.
Kick heels up towards your arse for Quads etc.
Lunges & those sideways stepping things that you see footballers doing....No Idea what they are called.
keep jogging for all of them except lunges obviously.

sunnyjim

Roper had a good post on here about dynamic streching as opposed to static streching, do a search for it. A coach once told me that you're best off doing no static stretches before a run, I've stuck to that since.

SM01

Agree with the last two posts. Warm up slowly for 10 mins or so then do dynamic stretches before you kick off your run in earnest and save the static stretches until after you've completed the run. Also try include at least a 5 min 'cool down' period at the end of your run where you ease off and go at a much easier or leisurely pace.

Supercell

Agree with everyone else, dont bother with streches initially - just take it handy the first km or two and do stretch afterwards.
I didnt take this advice two days ago stupidly and belted out the first km (was supposed to be a "pace" session) and promptly pulled a calf muscle for my trouble 1.5km down the road - cue only cycling for the next week at least for my cardio (i prefer running!), wont make that mistake again.