Pre running stretches.

I'm of the camp of not "stretching" prior to running. Warm-up and go. I've been like this forever whether it be a training run, or 5K where I'm looking to get on the podium.

If you think you need or want to stretch prior too, you need to look into the difference between static and dynamic stretching. Static prior to can promote injury (there's debate on that, but I've never had a sports trainer who believe in static prior to completion not matter the sport), dynamic stretching is the more preferred route if you're going to stretch prior to running.

Pre-run? Active stretches - bouncing, jumping, walking, swinging legs, etc

Post-run is for the static stretches - the typical legs in front of you, grab your foot stuff. This article is good.

http://www.active.com/running/articles/5-key-stretches-for-runners

If you've never tried yoga, I would. I run A LOT, and yoga is so good for keeping my hips flexible and pain-free.

this helped me out a lot

www.nerdfitness.com/blog/2012/01/09/warm-up/‎

Pre-run? Active stretches - bouncing, jumping, walking, swinging legs, etc

Post-run is for the static stretches - the typical legs in front of you, grab your foot stuff.

Agree. Before I run, I usually do 30 seconds of Jumping Jacks, 30 seconds of high kicks, 30 seconds of High Knees, 30 Seconds of Butt Kicks, and then I do a bunch of arm-swingy-type-stuff.

Good luck!:drinker:

I'm of the camp of not "stretching" prior to running. Warm-up and go. I've been like this forever whether it be a training run, or 5K where I'm looking to get on the podium.

I started doing this about 6 months ago after reading a book on running. Essentially the idea is to warm-up through walking first for 5-10 minutes (I almost always do 10 because I start getting so board I am excited to start my run) and 5-10 minutes of walking at the end - together they add about a mile to my total and the cool-down period still has my heart elevated and helps with my overall burn. If am running on a treadmill at home I will go through a series of 10 post-run stretches, but the approach says this doesn't add much - I just like it.

Long story short. Don't stretch.

If you must stretch, do it afterwards.

If your hips ache take a good assessment of your run posture, speed, heel toe strike, shoes.
More than likely, take smaller steps and don't land on your heel.

The bolded is wrong on so many levels. I used to believe that and would only stretch after a long run or just when I felt like it. It back fired on me big time this year. The cool down after a run and stretching after a run are just as important as the run itself. I was having major hip issues in my right leg that caused pain down my hamstrings and quads. Also after some runs it made it so I could barely walk that afternoon. I had to stop running for about three months before I finally got the right help and it all came down to proper post run stretching. I am now back up to 6 mile runs and as long as I spend 5 to 10 minutes stretching afterwards I have a good day.

Only dynamic "stretching" before hand...but pretty much I just walk briskly for about 5 minutes...might throw in some high knees or something in there along the way. Static stretching afterwards and get yourself a foam roller.

Also, do you know if you supinate? It's rare, as most people pronate or are neutral. I'm a supinator and it causes all kinds of bull**** issues like tight hips, tight IT band, knee issues, foot issues, etc...even if you're properly fitted for running shoes. If you don't know you should definitely head to a running store and get professionally fitted for shoes...they're tell you if you supinate.

Agree with dynamic stretching prior to a run. I do stretch afterward and believe it's very important. Not doing this landed me in PT with an injury for 3 months earlier this year. Not fun when you work by Central Park and see all those runners, it's torture.

I do dynamic stretches prior to my run and follow it with more static stretching after that. I also stretch again and foam roll before I go to bed. When I start skipping these thing everything tightens back up and I flirt with a major injury again.

I am not an expert, and I know there is a lot of controversy on this topic but I am a dancer and this is just my own personal opinion, .
DO NOT, EVER, go all out for intense static stretching before you run or do any other cardio exercise! Picture this: Your muscles are cold and you are trying to make them stretch- not good! You must warm up your muscles before intense static stretching.
It always safe to do dynamic stretching before and static after, but it can also be good to do really light static stretching with your dynamic stretching.
For example, before I dance I usually do my dynamic stretching and then for static stretching instead of putting my palms or elbows on the floor, I only reach a little past my knees, and instead of the full splits I only go about halfway down. So basically my advice is this: Always stretch BOTH before and after- dynamic and light static stretching before and intense static afterword.
Hope this helps!