runners, how long do you stretch?

I do a dynamic warm up that takes about 10-15min before i run, much more effective than static stretches, with limited static stretched after my run

some of my favorites, leg swings, upper body rotations, a-skips, b-skips, inverted reach, walking quad , lunges just to name a few..

I rarely stretch before a run. After a run, maybe 20 seconds?

I never strecth before a run, but I will do a little exercise (Lunges, Squats) to get the endorphines going in my legs. After a run I do a full strecth starting down (Calves) working my way up (Shoulders / Neck) holding each one for 12 secs.

Dynamic before run: butt-kicks, hackey sack, lunges, leg swing & hip adductor

Static afterward: quads, hamstrings calves, soleus, it band (foam roller & stretches) - hold each for 30 sec; neck & shoulder

i do a brisk walk before i run to warm up and i'll stretch for about 5 mins afterward. seems to work better.

I like to run for 5-10 mins, then stretch for 5-10 minutes. Then I do a work out, and then I'll stretch for at least 10 minutes after.

Usually not a whole lot of strectching before.
Afterwards could be quite a bit depending on how I feel. I love a good cool down stretch after a hard run.

I read that if you hold the stretch for more than 20 seconds that it helps increase your felxibility and anything under that maintains your current flexibility.
That was around 1998 though LOL so I am sure someone has come up with something new, but, I still hold my stretches to increase flexibility as some believe you need to stretch after a run to prevent injury and help recover from your run. Everyones different and not one thing works for everyone, just see what works for you......

I tend to just do a fast walk 5 minutes before starting my run, I have read that you are not supposed to do static stretching until after 20 minutes of activity. This will ensure your muscles are warm enough to have an effect on your flexibility and prevent injury to them. You can do active or dynamic stretching though before your run. I stretch for about 5 to 10 minutes after my runs, I like to do the hurdler hamstring stretch, inner thigh stretch, quad stretch, calve stretch, and then forward bends usually.

Most evidence shows that stretching before has no effect on rate of injury and can actually cause injury. So I do no stretching before.

After my run - Stretch upper calves, lower calves, hamstrings, back and neck, and quads. Each stretch should be held a minimum of 30 seconds for any benefit.

how much time do you spend stretching before a run? how long do you stretch after a run? which stretches are your favorites?

I'm finding a lot of good work outs and stretches on www.runnersworld.com. I'd definitely check it out.

This ^^^^

Love RW. Their articles are excellent. The videos, esp. for exercises such as dynamic stretches and core strengthening, are wonderful tools! You can even find running plans there too.

But as for the OP question, I usually work out before I go for my run so I am already loose and warm. Otherwise, I will do about 5 min of dynamic stretching before my run and about 5 min of static stretches after my run. If I don't feel like stretching, I will walk briskly for about 3 min and get right to running from there.

I don't stretch before, but I take the first 0.5-1 km as a slow jog, gradually getting up to speed. If I'm doing a race, I'll do a dynamic warm-up.

After, I do a 6-minute stretching routing that my physiotherapist gave me (mainly calves/arches), then roll my IT band and quads on a foam roller.

I never stretch cold due to risk of injury; I'll either do it during/after a workout or (gently) in a steamy shower or bath.

Runners group:

http://www.myfitnesspal.com/groups/home/47-happy-feet-runners-unite

I do joint mobility actions before I run, learned in my tai chi class. Then after I run I spend at least 15 minutes stretching. I also spend on hour at least once a week stretching and do yoga once a week as well. If I don't do these two extras for a couple of weeks, I feel it for sure.