It is helpful to focus on breathing in and out throughout the stretch. Sorry, this post was deleted by the person who originally posted it. You’ll also find that your range of motion improves when you stretch after running. Stretching and strengthening after your run is, in my opinion, a must-do. Once you have finished your run, your muscles are likely already lengthened, and all warmed up. After a run, however, is an entirely different story: this is the time to stretch! And that pain you experienced is not because you didn't stretch, but because you ran too hard, too far, too soon. I'm 45 and don't stretch after about 75% of my runs. If you are old, stretch if you want to feel good. When it comes to stretching after running, the same holds true. Performing stretching exercises after a run will help you cool down gradually and improve your flexibility. Used to stretch or foam roll after but have decided it really doesn't make a difference to me by the next day. Try these exercises before and after your next run and see what happens. Yes, when I was young I used to grab a beer and a smoke afterwards. New to running? I stretch my calfs a bit more by stepping onto a higher surface with my toes and then drawing my heels down. Aim to stretch … Dr Shier says: "Since people tend not to set aside one time to stretch and one time for other activities, I recommend that they stretch after exercise." http://www.active.com/fitness/articles/12-post-workout-static-stretches. Studies show that static stretching does not help with injury prevention, and it does not decrease muscle soreness. While the kind of stretching you should do after a run differ no matter your philosophy, stretching after a run is a must for several key reasons. holding each stretch position for at least 10 seconds), there is no evidence that it either reduces risk of injury or increases performance. You simply overexerted yourself. After a run, the best stretches to do are static stretches. Comment below this post and let me know how you get on. Then make it a habit to stretch.Focus on these dynamic stretches instead of static. while waiting for a light or something like that. It doesn't appear in any feeds, and anyone with a direct link to it will see a message like this one. A post-exercise stretch will also slow down your breathing and heart rate, and bring the mind and body back to a resting state. This spring I did an accelerated C25K to get back to 5k and that worked really will. Here’s what to do instead. So take it from us, stretching is NOT an option! Ready to run? 1. Just make sure you do them after you have run for at least five minutes. 1. (Kinda hard to explain...hope that makes sense). When I do stretch, it's for about three minutes quads and calves. People should stretch after every run while the muscles are still warm and hold each stretch for 10–30 seconds. Stretch the hip flexors, hamstrings, and thighs.Another good stretch is the IT band stretch. Static stretches are a good way to improve flexibility after a run. The other way around, you've already used the muscle, so it will gain strength. Kind of new here but I have to ask, what is dynamic stretching? Stretching after running gives your body the chance to shake loose lactic acid buildups. Question. There’s no need to endure the torture of rolling your IT band after every run. faster runners are less flexible). You should feel a stretch along the calf of your back leg. The dynamic stretches should be specific to the exercises that are going to be done in the workout. Static stretching, more than likely, will do nothing for you. I've found that stretching before makes my run worse. It is best to stretch after the run. Feeling sick / nauseated is an unmistakable hint. I've heard many different things recently on what stretches to do and not to do before and after running. Personally I don´t stretch pre-run. Related to yoga, faster runners do worse on the sit-and-reach test (i.e. I'm 50 y.o., if I don't stretch after a run, I can't even walk. Take a second to untie your shoes — it’ll give your feet a chance to breathe, and it will take away the temptation to start running again or skip this part of the cool down altogether.. Plus, it feels good! no stretching, before or after running. Stretching cold muscles can do some serious damage. The answer depends on what your fitness/exercise focus is for that particular day. I took a 4 month break from running because I absolutely refuse to run during the winter. Unless you feel a specific area that is tight or trigger point that you think needs to be addressed, stretching doesn’t really make any sense. After dynamic stretches work best because you’re preparing for a workout. Studies show that static stretching does not help with injury prevention, and it does not decrease muscle soreness. Same here. In my head I'm just imagining a group of runners taking turns rolling down a hill made entirely of foam. Stretching after doesn't make much difference. Try to touch your toes while standing up or seated with your legs outstretched. Some studies show it may even slightly reduce performance. Here's a couple links: Couch stretch: https://www.youtube.com/watch?v=JawPBvtf7Qs, Deep lunge with Kit Laughlin: https://www.youtube.com/watch?v=4bWQGIm9raw. It's amazing on the hamstrings. Quad Stretch. I was more talking about the immediate muscle pain I have, I definitely learned my lesson. Rest, or maybe a gentle massage, achieve largely the same, but without the risk of hurting yourself. Also 25 y/o male, also don't stretch before or after. I myself stretch the other days and do some rolling before and after the run. Was mostly due to a nagging mild pain that happen only when running that I hoped would heal. While it is important for most people to stretch, you have provided none of the reasons. And then to finish off I reach overhead, try to make myself as long as possible, then bend and hold to either side to stretch out my sides. I do foam roll after long runs though. I know it's not very elaborate and Im probably missing a lot of muscles. Try these moves demonstrated by Paige Jones, ACSM CES, an exercise physiologist at Piedmont Atlanta Fitness Center. Press question mark to learn the rest of the keyboard shortcuts, https://www.youtube.com/watch?v=JawPBvtf7Qs, https://www.youtube.com/watch?v=4bWQGIm9raw. But this works for me. It’s important to do these stretches immediately following your workout because your muscles are warm and supple. Running does. I think it's better to stretch after, because else you're immediately shortening a muscle you just lengthened. I had only been running for about a month and was pretty comfortable with a 5k at a decent jogging pace. http://www.runnersworld.com/stretching/should-you-stretch-before-running, http://www.ncbi.nlm.nih.gov/pubmed/15076777, http://www.ncbi.nlm.nih.gov/pubmed/21735398, http://www.ncbi.nlm.nih.gov/pubmed/11774065. Simple as that. This is the routine I follow after a run, but I also add some foot stretches that combat plantar fasciitis. That's okay with me — I used to be just like them. Studies show that static stretching does not help with injury prevention, and it does not decrease muscle soreness. At that point I was basically back to my 5K distance. Try to hold this stretch for 20 to 30 seconds. I'm aware what the research says, but the two times I was moderately injured from running, I did not stretch before hand. That could be a light jog, rowing, or a full warm-up. Hamstring Stretch. Yesterday I went on my first run and ran for about 3k nonstop. 40 y/o, getting back to running and ramping up to marathon training - no injuries save for overuse (shin splints from … It's different for everyone. Do dynamic stretching, by all means. Reach across your body to touch the … “Stretching after a run can help enhance your range-of-motion,” says Chris Wolfe, a RRCA certified running coach and director of STAR Physical Therapy, in Nashville, Tennessee. I see a lot of comments from people that do not stretch after a run. I'm sorry if this is a stupid question, but what do you mean by foam roller? Might try something like that to avoid overdoing, feeling crappy, and potentially getting injured. I do force myself to the 30 minutes, that seems to be a good amount of time. Gently jog or walk for a few minutes. Whether you're headed out on the road, trail or treadmill, it's important to do some dynamic stretches before running to prevent injury. Post-run I usually stretch my calfs and hamstrings by bending over and reaching for the floor, first with stretched legs and then with bent legs. It also keeps your muscles supple after putting them through their paces and can help prevent injury. Slow down. If something is tight I will spend more time on it or maybe even foam roll or use the Stick. Press question mark to learn the rest of the keyboard shortcuts. Stretches don't get you into a good running condition. None and none. These stretches are best done after exercising, when your muscles are warm and more elastic. http://www.piedmont.org/livingbetter My normal runs are about an hour, my long runs are about twice that. New comments cannot be posted and votes cannot be cast, Press J to jump to the feed. In fact, stretching before a run can decrease your efficiency. Touch your toes to stretch your hamstring. Even doing a few static stretches at the end of a single workout will help with next-day muscle soreness so you won't be moving like a corpse. Stretches should be slower, flowing movements rather than trying to get the biggest stretch from the muscles. Some of my best friends don't stretch after running. agreed, while there is some research that says otherwise I know that static stretching beforehand works for me. Warm up by walking or jogging slowly for five to 10 minutes--not by stretching “cold” muscles. Not before a run, but you need to stretch at some point. If you search for stretching and running, you will find out about different religions on when, how, and what to stretch or not. read the science. So, if you are young, do what feels good. level 2 As far as ‘stretching’ before a run (and by ‘stretching’ I will assume you are referring to ‘static’ stretching, i.e. Then I did W4, W5, and W6 completely. The only thing I would like advice on is: How do I stretch my hip flexors? (BTW, my pain hasn't recurred). To me it feels like stretching a really cold rubber band...it tears rather than stretches smoothly. This includes lunges and dig down deep into it. What stretches should I do after running? Breathe deeply and regularly during the stretches. If I feel fine I don't bother. 28 comments On the other hand, dynamic stretching involves running a muscle through its range of motion 10-20 times, like swinging a leg back and forth or rotating your trunk to warm up the back. Some examples are: Neck. While standing, shift weight to right leg, bring your left heel back, and grab your left … Thanks for the advice, tough. I've done some stretches and they've helped to the point where I can at least walk somewhat normally. sometimes dynamic stretching (lunges, etc.) Now that you know the kind of stretches you should do after a run and why they’re beneficial, here are 5 post-run static stretches you should do after your run to improve your performance and flexibility. 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