Do you stretch before a run?

[hungrygreenhippo]

The title basically says it all. But the reason I'm asking is that a physical therapist I saw in December recommended that I stretch prior to every run, which I've been doing. Then I read in Runner's World a couple months back (the special beginner's issue) that it's not necessary to stretch before, just after. I read it and thought "hmmm" but forgot about it until today. I was listening to a running podcast where the co-host also mentioned the same thing - that stretching before is unnecessary.

So what's the thought out there among WISHers? Is there any benefit to stretching pre-run? Do you think this is something that can vary from person to person?

I've only just started reading Runner's World so I don't know how closely to regard their advice. But unless it's true, it seems pretty bold to make a blanket statement for beginners that there's no need to stretch before a run.

 

[windwalker]

I'll give you the Panda version of when to stretch:

Stretching is just a word, don't get hung up on it since there are different levels and methods. There is dynamic stretching like doing trunk twists or holding something for support and swinging your legs, side to side and front to back. These are a type of stretching with movement that help to get you warmed up. It's good to find some motion for ever muscle group. After you have let all your muscles move a bit you can start some slow walking or running to warm up. It usually takes about 10 to 20 min for a proper warmup.

Another type of stretching is static stretching, this is the kind that most people think about when they think stretching. That is where you stretch all your basic muscle groups as far as you comfortabley can and hold it for 15 to 30 sec. This is NOT the stretching you want to do cold because you can pull something. Do them when you are done with your walking or running and your muscles are warm and limber.

There is also a stretching technique where you stretch a muscle and massage it at the same time, that helps you massage it through it's range of motion. PTs often do this to get at more muscle fibers.

Muscles are like engines, they burn fuel (Sugar) and just like a car engine they have to release the exhaust from bruning that fuel. That exhaust, waste products called Lactic acid builds up in the tissues, stretching and massage helps the body eliminate the lactic acid.

Stretching Panda

 

[jmasgat]

hungrygreenhippo I do my static stretching after--for the reasons Panda mentions above. Only thing I do before is calf/AT stretch. Then a warm up--although since I feel like a slug when I start running, it isn''t hard to take it slow!

After, though, I do stretches for my IT band (hip abductors, glutes, flexors), quads, hamstrings, calfs, and especially shins.

Maura

 

[bunnyfoo]

I do dynamic stretches before I run - lunges, squats, ABCs but probably not for as long as I should. After I come back, I don't usually stretch even though I know I should be doing something

 

[hungrygreenhippo]

Thanks for the responses so far! What I'm doing right now is walk for 10 minutes as a warm up and then static stretches before I start my run. I also walk as a cool down afterward then do more static stretches.

I've heard of dynamic stretches before. I'll have to learn more about them and see about incorporating them into my pre-run routine.

 

[Duanerice]

I'm probably not the right one to answer this because I don't stretch as much as I should. I don't stretch when I run unless it is a race. Usually I start with a 3 - 5 minute walk. I take it slow the first mile (OK all the miles ). If I have run for say more than 5 miles I will walk a good 5 minutes to cool down. Otherwise just a few minutes.

If I am running a race and have to go fast from the start then I will jog a bit to get the legs warm then do some static stretches. I don't want to run fast with cold muscles.

I do static stretches on the nights that I do weight training pretty much every other night.

But, I am probably the least flexible person I know. Even with the stretching I do, my legs are really tight.

enjoy,
Duane

 

[tolemommy]

I'm fairly new to running. I stretch & walk a bit before & after my runs. I have trouble w/tightness in my calves & stretching before & after faithfully has helped me & my calves.