Should I do a full set of stretches before a Long Sunday Run?

Spirogyra

Hi I'm just wondering is a full series of stretches better before a 10-15 mile run? or just a few and more on the road after I've warmed up ? and do people usually warm up before a marathon?.

Thanks

S

Tigerandahalf

No need to stretch before a run I would say. Just go slower for first couple of miles. Stretching afterwards is very important though. It works for me.

Dubgal72

Tigerandahalf wrote: »

No need to stretch before a run I would say. Just go slower for first couple of miles. Stretching afterwards is very important though. It works for me.

+1 from me

dwayneshintzy

Definitely warm up before a marathon, do a few hundred meters light jogging. I never do any stretching beforehand, though.

After, yes.

Run and Jump

You need to clarify 'stretches'. There are two kinds: dynamic stretches which are movement-based, like knee lifts or high kicks or heel flicks, and static stretches, which are the classic leaning on a doorpost or lamppost stretches while you stand still.

Based on various physios advising me over the years, before every run (long or short, race or training) I do dynamic stretches before the run and static stretches after. The dynamic stretches help warm up cold muscles. Static stretches on cold muscles increase the risk of injury.

I do static stretches. But only a few minutes of it, nothing too demanding or risky and I even ease into that. Like touching the ground 20 times with my knuckles while keeping legs straight (some day I will get to place palms flat on the ground!), gripping my ankles, pulling foot back up against thigh etc.

I know, I know, the big thinking now is against this pre run, it's very 1970s (I also like to "keep wrapped up until the last minute" like we used to before GAA games decades ago!). But it reassures me that I have less chance of something going "ping" and so far that hasn't happened. So might be more psychological or even superstitious, but I do it.

RayCun

less chance of something going during your run maybe, but something could go during your stretches - do you do that first stretch with your feet together?

HelenAnne

Deleted User wrote: »

I do static stretches. But only a few minutes of it, nothing too demanding or risky and I even ease into that. Like touching the ground 20 times with my knuckles while keeping legs straight (some day I will get to place palms flat on the ground!), gripping my ankles, pulling foot back up against thigh etc.

I know, I know, the big thinking now is against this pre run, it's very 1970s (I also like to "keep wrapped up until the last minute" like we used to before GAA games decades ago!). But it reassures me that I have less chance of something going "ping" and so far that hasn't happened. So might be more psychological or even superstitious, but I do it.

A few things I've read about stretching pre run etc, say that even though the thinking is now against it, if it works for you, do it! I keep wrapped up too -- and the older people in my club are obsessed with us keeping warm -- after races / intervals they're always like 'Get some gear on! Get some gear on!'

RayCun

RayCun wrote: »

less chance of something going during your run maybe, but something could go during your stretches - do you do that first stretch with your feet together?

The feet together, legs straight, knuckles on the ground is the last thing I do before the run, and after more dynamic stuff, running with an exagerrated leg lift etc. I think it might be risky to launch straight into it after getting out of a car or off the couch. But while I will always do it myself, wouldn't know enough to suggest anyone else do it and appreciate that it may be all wrong.

HelenAnne wrote: »

A few things I've read about stretching pre run etc, say that even though the thinking is now against it, if it works for you, do it! I keep wrapped up too -- and the older people in my club are obsessed with us keeping warm -- after races / intervals they're always like 'Get some gear on! Get some gear on!'

Oh I'm one of those types. But less of the "older people" comments please!

HelenAnne

Deleted User wrote: »

The feet together, legs straight, knuckles on the ground is the last thing I do before the run, and after more dynamic stuff, running with an exagerrated leg lift etc. I think it might be risky to launch straight into it after getting out of a car or off the couch. But while I will always do it myself, wouldn't know enough to suggest anyone else do it and appreciate that it may be all wrong.



Oh I'm one of those types. But less of the "older people" comments please!

I am older too (possibly as old as you if the 74 in your name is a date of birth ref); actually, the 'older people' in question could be better described as 'people who have been running since the 80s or earlier).

Dubgal72

My knowledge is not up to scratch so perhaps someone could confirm or refute the theory I heard against static stretching before exercise? It is that static stretches 'uncoil' your muscles and you don't want that before a race because it reduces your initial 'get up and go'.
I too am 'old skool' and would have always done static stretching before training but always gently and never for more than 10 seconds per stretch. Now, I am steering more to dynamic drills but only for quality sessions and races.
I think if you start any run very slowly and finish very slowly with plenty of gentle stretching afterwards, your risk of injury is much reduced.
I could shake my neighbour, he's a sub-90 HM runner but hares off on every run and sprints up the road when finishing. He was also injured for much of last year....

Some Kind of Wizard

Doing stretches along the lines of AIS is a good thing to do before a run I think. Hartmann's website has a nice section on it, says Michael Johnson used to do 20 minutes AIS routine before every workout.