Should I stretch before or after I run?
How long should I hold a stretch?
What specific stretches should I do?
Does stretching really prevent injuries?
So much debate about stretching. And I don’t understand why. No wonder everyone from beginning to highly experienced runners are confused and disenchanted with stretching.
When it comes down to stretching, I think for many of us the bottom line is time. It delays our shower and getting on with our daily routine and commitments. Still, most runners who have consistently embraced stretching would likely admit that it is worthwhile.
I stretch for several reasons:
- Stretching leaves me feeling better—energized, more flexible, and more fit
- Stretching improves how I recover from a run, reducing stiffness and soreness
- Stretching impacts the quality of my next run and my ability to increase mileage more comfortably
So what stretching exercises are best?Easy. The ones that fit your needs. If your back is prone to tightness, stretch it. Have a history of IT band problems? stretch it. A running friend seems to have been born with tight calves, so he stretches his lower legs religiously
Eight basic stretches hit all the critical areas for runners.
- Hamstrings
- Groin
- Back
- IT Bands
- Calves
- Achilles
- Quads
- Hips
I do the first four exercises on the floor; then move to the kitchen counter or a wall for the calves and quads and hips. I stretch after running, holding all stretches for a count of about 25 - 30 second and repeat each. Completing all eight stretches takes about 15 minutes or less after running. These stretches work great in front of the TV if your family doesn’t mind the odor from your sweaty running. Runners' World has a wide variety of articles and videos on stretching these muscles.
Stretching doesn’t bullet-proof our bodies. However, through decades of running, I’ve never had a torn muscle, stress fracture, surgery, or any lay off that a week of rest couldn’t heal.
I believe stretching helps me get the most success and enjoyment from my running.
Dual stretching on Flickr by Flamed
Should I stretch before or after I run?
When it comes down to stretching, I think for many of us the bottom line is time. It delays our shower and getting on with our daily routine and commitments. Still, most runners who have consistently embraced stretching would likely admit that it is worthwhile.
I stretch for several reasons:
So what stretching exercises are best?Easy. The ones that fit your needs. If your back is prone to tightness, stretch it. Have a history of IT band problems? stretch it. A running friend seems to have been born with tight calves, so he stretches his lower legs religiously
Eight basic stretches hit all the critical areas for runners.
I do the first four exercises on the floor; then move to the kitchen counter or a wall for the calves and quads and hips. I stretch after running, holding all stretches for a count of about 25 - 30 second and repeat each. Completing all eight stretches takes about 15 minutes or less after running. These stretches work great in front of the TV if your family doesn’t mind the odor from your sweaty running. Runners' World has a wide variety of articles and videos on stretching these muscles.
Stretching doesn’t bullet-proof our bodies. However, through decades of running, I’ve never had a torn muscle, stress fracture, surgery, or any lay off that a week of rest couldn’t heal.
I believe stretching helps me get the most success and enjoyment from my running.
Dual stretching on Flickr by Flamed