Stretching

mel.b

I really need to get into a routine for stretching and to be honest I'm not really sure what stretches I should be doing. Have been doing some reading online and I'm completely confused. Should I be warming up before stretching? Dynamic or static stretches before a run? What about after? And how to get into a routine of stretching? Is stretching first thing in the morning and last thing at night ok or should I be doing it before & after a run?

Any and all advice, pearls of wisdom and links to good stretches would be greatly appreciated

Slow_Runner

Static stretching before a run is not advised as it can lead to injury as your muscles are not warmed up. The thinking now is to do dynamic stretches before a run and static post run.

Dynamic stretches pre-run allows blood to flow to the muscles and works on your movement meaning there is no "shock" to the system. From reading the more experienced people's posts around here a 10-20 min warm up routine is often done, which can be very slow running with some dynamic stretches thrown in.

Static stretching post run helps keep the muscles loose as they will tighten up when running.

For me, most of my runs are slow/easy so I tend not to warm up (perhaps I should) but for any sessions (speed/tempo) there is always a minimum 1 mile warm up jog and some drills. And post run I carry out a stretching routine picked up in the P&D Advanced Marathon book.
Important thing is to not over stretch - if it's painful/uncomfortable it's too much.
As for getting into a routine that just takes some discipline which we all need more of:o. Set aside time before/after each run to complete these and consider it part of you run.

Another good thing to get into is yoga/pilates which would benefit all runners.

Hope this helps

rom

I do no stretching but warm up and cooldown at a slow pace for 2 miles. No injuries in years.

TFBubendorfer

rom wrote: »

I do no stretching but warm up and cooldown at a slow pace for 2 miles. No injuries in years.

Same here and no injury for 8 year until 4 weeks ago - though that injury still has nothing to do with stretching or not.

HelenAnne

I am quite bad at stretching directly before and after runs, but I always do a warm up jog and some strides before races or speed sessions, and I stretch quite a lot at random times, like in the morning or at night. I find my back gets quite tight sitting at my desk, so if I am running from work, I might do a few back stretches or lie on the floor for a few minutes before setting off. I also do Pilates and (occasionally) yoga. I think once you warm up gently when starting out on a run, and gently stretch any bits of you that feel tight, and try to stay relatively flexible in general, you should be ok.

cjt156

I ran and cycled without stretching for years. Never felt I needed to.

I slowly developed a niggle in my lower back, which eventually made its way down my leg. Made sitting at a desk or driving a real chore.
Eventually realised my hamstrings were really tight, as well as my glutes and lumbar quads. So now I make a point of stretching out at the end of a session to loosen everything up. I'm still not perfect but it's made a huge difference.

ger664

I am the same as ROM and TFB. A very slow 2 mile warm up and 1 Mile cool down for every session. I might do high knees, skips and butt kicks before a fast track session 200 or 400 where the pace > 5K) but that's about it.

My injuries came from driving/sitting all day rather then running activities, so I try to stand up and move around during the day where possible.

mel.b

Interesting reading people's different routines. Currently i'm only running a max of 5km and other than the parkruns once a week i always start by walking and they are generally finished by walking 3+km too as i have to do a long enough route to give the dog the exercise he needs. However i definatley feel the need to stretch, especially in the hips so it will be something that i really start focusing in on.