Stretches before and after running?

LOH611

What type of stretches should I be doing before and after I run?

I just started running this week. I am taking it very slow because I have a weak knee. I am walking 4 minutes, running 1 minute, for 30 minutes for now. My calves cramp up and hurt SO bad that I can barely finish the 30 minutes.

omma_to_3

If you must stretch before (I don't and you certainly don't need to - I start with 3 minutes of walking, getting progressively faster), they should be dynamic stretches. Nothing that is static like we were traditionally told to do. I rarely do stretches afterwards either (again, more walking for my cool down), but if I do, it's calf stretches. I also have some hip stretches I'll do if my hips start bothering me. Save the static stretching for after your run.

feast4thebeast

I would do a light jog first to warm up muscles then stretch. Your muscles are like elastic bands and stretch better warm. To describe stretches would be difficult do a you tube search.

IamBlackMamba

Agree here. Ran track throughout school and cannot instill the importance of stretching/warming up before and after running!

I'd Google or Youtube some basics.

starlite_79

i also do not stretch before my runs. i do a warm up walk of 5 - 10 mins, then run, then cool down walk of usually 10 mins, followed by stretching. i stretch quads, calves, hamstrings, and also do some knee-strengthening exercises. i really should incorporate some IT band stretches as well, but that is a work in progress.

BamaBreezeNSaltAire

Agree here. Ran track throughout school and cannot instill the importance of stretching/warming up before and after running!

I'd Google or Youtube some basics.

^^^ Super advice!

lmr9

I agree with the others about stretching before a run - better to walk or easy jog to warm up.

However, I do stretch quite a bit after runs. I think it feels great and is good for you to stretch when you have just finished a good, sweaty workout. I do all kinds: straight legs and touch your toes; calf stretches; arms and chest; runner's lunge; hamstrings; hips...

sevsmom

I am incorporating warm up before my runs, but I generally save my stretches for after. And, I have a set of dr "ordered" stretches I try to do twice a day independent of any running. But, definitely do the stretches! My legs are always their worst when I've neglected stretching for a time.

heybales

5-10 min walk warmup and cooldown works great for me. Longer time if the run is longer.

During that time stop and do some of the stretches for 10-20 seconds. I actually do the achilles stretch while walking, because mine gets tight very easy.

Don't need extreme either, just gentle briefly. It's been found in studies in last few years that deeper and longer stretches don't help and can actually cause problems for actual sport related use, where having things too lose isn't beneficial for efficiency.

julesassid

I get very tight calves too, and I have to stretch them before I begin. Try just doing the standard calf stretch, leaning against the wall with your foot flat behind you, put it back far enough that you feel the stretch. Then, keeping the same position, bend your knee and you will fee the stretch lower in your calves, just above your ankle. I do this on both sides for 20-30 seconds, 2x. After that I walk at a good clip for 5 minutes, then start running.
People will say not to, but if your calves are as tight as mine, you will definitely benefit from this. Good luck!

Deedsie

I start with a warm-up run/walk, I might do a few of the quad stretches (pull your toe with your hand towards your butt) or calf stretches (toe on the curb, heel on the road) after I'm warm. Then after, I walk for a while to cool down followed by some pulsing lunges, squats and toe touches. Don't sit/ lay down/stop moving right after or everything shortens and tightens up. I also do Yoga 1-2x per week after running which provides a good stretch but can be overwhelming if you are just starting out.

ETA: If you have specific tight areas, you might consider foam rolling. I do so occasionally with great results.

moustache_flavored_lube

Warm up thoroughly 5 -10 minutes of walking / light jogging

The last part of this warm up include some dynamic stretching to loosen your body up.
High knees - as you walk try to bring your knees up high. i usually hold my hand out just above my waist and hit my knee to my hand
High kicks- keep your leg straight and hold your hand out. Kick up to your hand without bending your knee.
Butt kicks - kick your butt with your heal
Trunk rotations - keeping your lower body facing forward rotate your upper body back and forth
hugs and arm circles - swing your arms around to loosen them up

Static stretching has been shown to have no benefit before exercise when it comes to preventing injury. It may even cause a temporary shorting of the muscles.

After your workout or some other time of the day
Stretch your quads (you probably already know how)
hamstring (The best way to do this is in a doorway with one leg straight and one leg up on the wall)
calves (best stretch here is standing with your toes on a stair and dropping your weight to your heals)
glutes
hip flexors

ahviendha

for me, i always make sure to do an IT band stretch because i've pulled it before. i do the cassey ho general stretching routine, it's about 13 minutes on YouTube. great music too

bumblebums

I never stretch before a run but always stretch after. Stretching weakens muscles:

http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?_r=2&oref=slogin&

In yoga, a good experienced teacher will have you do a strength exercise on a group of muscles before stretching them, not after. The same holds for running and weightlifting. Stretching beforehand is counterproductive. I would suggest just warming up with a walk or a slow run if you are worried about injury.

mallen404

What type of stretches should I be doing before and after I run?

I just started running this week. I am taking it very slow because I have a weak knee. I am walking 4 minutes, running 1 minute, for 30 minutes for now. My calves cramp up and hurt SO bad that I can barely finish the 30 minutes.

Do a 10 minute warm up.. then stretch your legs out... then do your cardio! then stretch after and it will prevent cramping.

Look up calf, quad stretches and don't forget the back upper part of your leg ( I forget what the name of it is right now)

when your calf cramps up, stretch it out and massage it. Make sure you are walking properly ( heel to toe) it sounds simple but when your calf is cramped when you limp it actually makes it worse. ( has happened to me before)

Hadabetter

Warm-up before. If you feel the need to stretch, do it after. Static stretches only.

josiereside

Since I have had injuries, I did start incorporating stretching before and after. Before, I do a brisk 5-10 minute walk. If you have smart phone there is a great app called Yoga for Runners. Has a pre and post run yoga/stretch routine, probably about 15 minutes each.

josiereside

and invest in a foam roller for those IT bands!!! :devil:

ryblueeyes

I just downloaded an app called "Stretch & Run," but haven't tried it yet. It may be worth checking out!

moustache_flavored_lube

For those suggesting static stretches before running

http://www.msnbc.msn.com/id/36553174/ns/health-fitness/t/want-better-workout-dont-stretch/#.UPm8Ax1LXfU

http://europepmc.org/abstract/MED/10593217/reload=0;jsessionid=8UBYrxCDtUPGwVKyztHL.18

josiereside

Bottom line, you have to do what is best for your body... not one thing works for all..... I know I run better and recover better after a run with my routine...

AmyRhubarb

I always start out walking - at least 3-5 minutes which gets me out of my neighborhood, across the busy road and to the place where I start running, so it's perfect. After I always walk it out for several minutes as well, and then do some stretching at home - always feels good after a good run, and seems to help with knees, hips, calves, etc.

Doodlewhopper

Ive been running and cycling for years without stretching. I step on the road and go - though I do walk down my heart rate post run, helps with the lactic acid.

Stretching before a run neither prevents nor causes injury, according to a study presented at the 2011 Annual Meeting of the American Academy of Orthopaedic Surgeons (AAOS).

http://www.sciencedaily.com/releases/2011/02/110218083422.htm

I also use a vibrator massager. I have both the big professional two handed and the back of the hand model. I often use either before or after my run....especially after the run. I have less muscle pain and it is great for shin splints.

Doodlewhopper

I get very tight calves too, and I have to stretch them before I begin. Try just doing the standard calf stretch, leaning against the wall with your foot flat behind you, put it back far enough that you feel the stretch. Then, keeping the same position, bend your knee and you will fee the stretch lower in your calves, just above your ankle. I do this on both sides for 20-30 seconds, 2x. After that I walk at a good clip for 5 minutes, then start running.
People will say not to, but if your calves are as tight as mine, you will definitely benefit from this. Good luck!

Try the vibrator massager. It loosens the calves, ankles, knees, etc. better than anything I have ever tried.

SHAUNA71904

A great stretch on the middle of a cramp if outside is find a curb and step on it with your ball of your foot. Then allow your heel to drop off of the curb then pull back up then drop back down. It really stretched the leg nicely.

I also battle leg cramps when I walk/jog 5ks. I feel mine is lack oh proper hydration. Carry some shot blocks. Don't mix with Gatorade. But also I drink nothing but water. I drink 50% in oz of my weight daily. I also heard coq10 helps. 100mg on the am and 100mg in the pm.

billsica

I don't stretch. I'll do a 5 minute walk before and after my run. As other pointed out stretching doesn't do much for you.

Doodlewhopper

A great stretch on the middle of a cramp if outside is find a curb and step on it with your ball of your foot. Then allow your heel to drop off of the curb then pull back up then drop back down. It really stretched the leg nicely.

I also battle leg cramps when I walk/jog 5ks. I feel mine is lack oh proper hydration. Carry some shot blocks. Don't mix with Gatorade. But also I drink nothing but water. I drink 50% in oz of my weight daily. I also heard coq10 helps. 100mg on the am and 100mg in the pm.

Too high or low levels of salt and potassium can cause leg cramps. (I bet you arent low on sodium) Is it possible that you are taking in too many electrolytes? I doubt you would need Gatorade or shot blocks for a 5K walk/jog if you are eating balance meals. Bananas, oranges, & potatoes will do the job and not add a bunch of empty calories. Some people swear by a shot of pickle juice for cramps, but I dont because of the sodium.

heybales

A great stretch on the middle of a cramp if outside is find a curb and step on it with your ball of your foot. Then allow your heel to drop off of the curb then pull back up then drop back down. It really stretched the leg nicely.

I also battle leg cramps when I walk/jog 5ks. I feel mine is lack oh proper hydration. Carry some shot blocks. Don't mix with Gatorade. But also I drink nothing but water. I drink 50% in oz of my weight daily. I also heard coq10 helps. 100mg on the am and 100mg in the pm.

Too high or low levels of salt and potassium can cause leg cramps. (I bet you arent low on sodium) Is it possible that you are taking in too many electrolytes? I doubt you would need Gatorade or shot blocks for a 5K walk/jog if you are eating balance meals. Bananas, oranges, & potatoes will do the job and not add a bunch of empty calories. Some people swear by a shot of pickle juice for cramps, but I dont because of the sodium.

Another addition to this, magnesium actually helps the body to make use of the sodium and potassium. You could be eating decent quantity of them, but if low mag - your body isn't getting to use it all.

So in essence, still low.