Do you stretch before or after?

Dubgal72

Stretching: dynamic, static, before or after? Stumbled across this this morning and thought it might be of interest here:

http://www.kinetic-revolution.com/stretching-doesnt-work/

I'm trying to compile a mobility, stretching and strengthening routine and I have to confess, this article has persuaded me to return to the 30 day challenge, even if only to cherry pick what I think I need.



Oops just remembered HA's AIS thread, mods should this be moved?

iAcesHigh

Well, before each run I would just do reaaaally short stretching while I'm on my way to starting point and I rather do really soft/easy warm-up then. If I do have some problems/pain I would do more detailed strech then but that obviously rarely happens. On the other hand, I stretch after almost every training. It's not just injury protection but I actually don't feel so sore/tired after a proper stretch...

Murph_D

I hardly ever stretch, either before or after. Too risky! Just a little dynamic warmup and gentle cool down. Mostly.

RonanP77

I was wondering about this after yesterday's run, I used to always do a light stretch before running then a good bit of stretching after both running and cycling. Now I just stretch after, maybe I should consider changing that.

libelula

I stretch after running. Nothing exciting, just a few standard calf/quad/hamstring ones. Have had tight-ish hamstrings the past year so I give them an extra bit of attention.
I used to stretch before until I read that it's the omg worstthingeverrr. I'm sure you could find as many articles to back up the opposite claim too though

mojesius

I stretch after runs. I might do very light stretching before a big run/race but only after I have done a light jog or a walk. My running group coach said you shouldn't really stretch beforehand as it can cause strains as your muscles might be stiff from no activity beforehand. I don't do too much stretching after runs, generally 10 mins mainly focus on legs, and a small bit on shoulders and back.

Inventive User Name

Before: light 7 or 8 minute run, and dynamic stretching.
After: Either strides or light 3-4 minute run, and a mix of static and dynamic stretching.

That's how I've always done it more or less. Didn't feel like I was moving fluidly at all during any of the rare times I've run without any kind of stretching beforehand, due to time constraints or whatever. A while ago I didn't stretch afterwards at all, but since I have I find I'm less stiff and/or sore the day after.

Dubgal72

Thanks everyone. Could it be that everyone's needs are different and if you're in tune with your body and back it up with some research and the right way to stretch (no jerking etc) you could create your own stretching routine?

For example, if I'm hanging around waiting for a group, I'll do a quad stretch or two and maybe a couple of Achilles/calf stretches. I don't hold these for any length of time and will usually have jogged or cycled to the meeting point so I don't completely rule out stretching pre-exercise, it's just not structured at the moment.
I used to stretch before a race or workout (years ago) but now use drills instead and occasionally some limbering movements from chi running.
Not stretching or stretching before a workout or race hasn't made a huge difference I feel. I have noticed that thorough stretching after a hard workout, race or long run makes a huge difference though. I haven't ruled out incorporating some sort of stretching into a pre-race or workout routine, it depends on what stretches I come across and what the old body needs I suppose.

It may be that there is no one size fits all and we need to adapt as the needs of out bodies/legs require?

Firedance

I do an AIS routine & drills before I run now and a little stretching after a run, Ecoli mentioned not holding a stretch for more than 8 seconds so I keep them short and do a few reps (post run) I have noticed a difference in how my legs feel in the days following a run, and during run since starting AIS, for me this gentle stretching seems to work but I would agree that there is no one size fits all and I think pick and choose what suits you & work with that.

stred

I do a glute/hams stretch every so often in the evening but don't really stretch around running - except as a kind of nervous, "have to do something", while hanging around at the start of a big race.

I have heard that you don't really need to stretch before a distance run as you will warm up on the first few miles anyway and won't really be stressing the muscles at that stage. Also, stretching immediately after exercising can be bad because you can accidentally overstretch a warm muscle.

Maybe it is just whatever works for you?