My Random Question of the Day: Stretching for Runners

Wisks

Good morning everyone. Been thinking about this a lot. Ever since I was in elementary school to high school to college to after college, etc... it was beaten into me that stretching before running was a necessity. Now recently I've been reading a lot of articles about how it is really not a smart idea to stretch before you run. Instead, walk or just get your body moving around for 5 minutes and then go running. If anything, you should stretch AFTER you run to get the lactic acid out of your muscles.

Up until about 3 months ago I would vigorously stretch for about 10 minutes before and after I ran. Then, after reading in Runners World about how stretch may not be a good idea pre-run I just walked out the door and went for a run. I haven't stretch before a run since then and also haven't been stretching after my runs either. My mileage, effort and speed are all increasing and I feel like I've made some real strides (pun intended) in my running and all of it without the effort of stretching.

All that being said, I wonder if, even though I have been making progress in my running, I could have been doing even better if I incorporated stretching either before, after or both. My legs are very sore the next day after long runs and I think I am getting a bit of an IT Band problem in my right knee.

I appreciate any suggestions or wisdom my fellow MFP'ers can dispense.

Thank you.

KMSForLife

I never stretch before a run - but I do a five minute warm-up walk. I ALWAYS stretch after a run. That is the part of the exercise that I enjoy the most. I do not usually experience a great deal of soreness - however, I'm still in the infancy stage of running so perhaps I am not exerting myself as you probably are.

amberwebb79

Personally I don't stretch a lot before I run, I do walk warmup though most of the time. I stretch a decent amount after, and usually again when I'm headed to bed, because it helps my muscles feel better.

I'm curious to hear answers to this too.

shovav91

Stretching before a run is now actually proven to be non-beneficial. If you haven't stretched before and decide to start, that change could actually cause injury.
http://www.webmd.com/fitness-exercise/news/20110217/stretch-before-running-new-twist-on-old-debate
Stretching after a run isn't dangerous, but I rarely do- it just seems to be a waste of my time (in my own opinion).

Chowder_17

you're suppose to warm up before you stretch. It is not good to stretch your muscles when they are cold. Go for a walk, do some jumping jacks, run in place, etc, then stretch then run, cool down, then stretch afterwards.

RunningAddict

I was just asking about this myself. I do a pre walk for about a half mile just to get my feet moving but probably the worst for me I don't stretch afterwards and sometimes (with adding mileage) my knees and hamstring are left horribly sore. What I was thinking about doing is YouTubing Stretching for runner's or Yoga for runners because I can feel that my legs need to be stretched afterwards so that they won't be so stiff.

kelsully

I do dynamic warmups ...very few...ie...I support myself on a fence or tree or whatever and swing my legs in a sideways manner to loosen up my IT band....I never stretch before running....I will do all kinds of hip openers after I run to help with the IT band...you need to stretch that bad boy up...pigeon pose from yoga really gets the hip/it band...so any stretch that you feel that similar stretch is good...I actually incorpoarte IT band exercises into my dynamic/stretching cool down...

3dogsrunning

The leader of our Tuesday running group, who is a doctor and a serious athlete, says stretching before running is useless. In the book Born to Run, the author cites two studies, one that shows it does nothing to prevent injury, one that suggests it actually increases. He does encourage dynamic stretching before hand.

Personally, when I had some minor pain after increasing mileage, I found two rounds of 20 minutes on, 40 minutes off of ice went a long way.

Dizzle_65

Have a look at this, some good dynamic stretches


www.youtube.com/watch?v=2tDuAWapkLk&feature=related

arc918

You've got warm up first. I usually run 2 miles, the stop and stretch for ~ 2 minutes on a picnic table in a local park.