To stretch or not to stretch - opinions please!

[gatorphipps]

OK! I have a question for you guys and gals!

Do you stretch b/4, after, during, or at all when you run.
And why/why not do you stretch?

Let me 1st start out by saying that I keep all my "Runner's World" magazines. In my spare time...like I have any...but in my spare time, I sometimes go through them to refresh myself on things I may have forgotten.

This morning, I read that stretching is not all that good for runners (Oct 2004) but I have also read that it is (in the same magazine...not the same issue.). I consider myself to be reasonably smart (even though I cannot spell) but both issues quoted medical Drs, and the CDC, ect.....and I thought....WOW, how can they both be right?
So I thought I would ask the opinions of my running/walking buddies.

I will start by giving what I do....I really do not stretch all that much. None when I start running. If I do feel tight during a run I may stop to work it out with a little gentle stretching. I sometimes streatch my quads at the end of a LR if they are tight...but not often. I have never had any problems with this so I think it works for me

But

What works for other WISHers? B/c I may be doing things all wrong.

 

[princessrunner]

My SIL is a PT and she has recommended stretching for me because I have really high arches and am prone to PF. I try to stretch my calves, hams and quads before a race and do a little warm up jog just to relax myself more than anything else. I have though, in my younger days (the invincible ones ) been a nonstretcher and that worked for me too.

I think you have to just go with what keeps you healthy and happy!!

 

[getnthinr]

I never used to stretch -- and I don't always stretch now -- but I started adding stretching at the advice of my PT when I strained my lower back really badly a couple of years ago. (I could not even walk for 2 days!) She also recommended it when I suffered from PF earlier this year. Turns out (according to her) all those muscles are "connected" (so to speak) and when one set gets tight, they tend to stress associated ones. She gave me stretches for my upper back, lower back, hamstrings, quads, shins, and calves. She only recommends stretching when the muscles are warm -- not when they are cold or already tight from a long hard workout, and never to the point of pain -- just a s-t-r-e-t-c-h, like you'd feel if you were taking a good stretch when waking up. As she says, it's not supposed to hurt -- it's supposed to feel good. She also says as you hold the stretch (for 30 seconds or so), you'll find the muscles relax and you can stretch a bit farther, and eventually -- as stretching becomes more routine -- you'll see a real difference in how limber you are. Mostly, it made the pain go away, and that was enough to convince me that I needed to do it more often. (I don't always succeed, but I try.)

YMMV -- I'd do what works for you!

 

[hoosmi]

I'm a bad, bad stretcher... I never stretch before, and I rarely stretch after. I did get a stick thingy, which I like, but after the novelty wore off, I haven't used it much (plus my children like to grab it and I'm always afraid someone is going to get whacked in the head!)

If I feel really sore, I just try to slow down the next day or take a rest day so I don't aggravate whatever hurts.

I'm always a little worried I'm being stupid for not stretching and that I will hurt myself. I do the same thing with the old Runners' Worlds!

I do go to a chiropractor once a month as a sort of maintenance thing (ahem, don't try a flip on a trampoline) and I think maybe the whole manipulation thing is what's keeping me from getting hurt. That could be giving them way too much credit; it may just be dumb luck. I'll be interested in seeing the consensus; maybe I"ll consider changing my strategy (or getting a strategy)!

Jen in GA

 

[chimera]

I did not start stretching until this past summer. I have suffered for over a year with PF and some weird hip thing that's connnected to the PF. I now do a quick (< 5 min) dynamic stretching routine before my LR and a 9 min static stretch routine afterward. I found a stretch that works out the hip and the foot's been MUCH better lately.

The static stretches are from a book called Stretching by Bob Anderson. He has various routines for different sports. I got it from the library and just copied the pages I needed. I think it's made a huge difference for me, but YMMV.

 

[gatorphipps]

;it may just be dumb luck. I'll be interested in seeing the consensus; maybe I"ll consider changing my strategy (or getting a strategy)!

Jen in GA

That is how I feel. I don't stretch and now I am thinking....am I putting myself at risk b/c of it...or does not stretching really work for me.

So everyone is really being helpful!

Hey, what does YMMV mean?

 

[TnTsParty]

I have read that you shouldn't stretch before the run but definately stretch after the run. I think its all up to your body and what works for you. I don't stretch before a run but try to stretch after. I have been trying to get better at stretching (especially after last Saturday - it was the first time my quads felt sore - not sure if that is from the 5k race I was in or from the exercises I did the night before the 5k trying to help my shin splint - but I think it was the exercises since I felt it in my quads again last night when I did the exercise)

I used to be very flexible in high school because I was on the dance team and always did stretches. But the 17 years in between now and then I did stretch, exercise or anything so I am slowly getting my flexibility back but its tough. I also am in a study through the USAT&F that is on this exact thing. I am in the group that doesn't stretch (the 3 main - calves, quads & hamstrings) prior to a run. I am not sure how much longer it last but I have "cheated" sometimes and stretched out my calves prior to a run because they were tight and I didn't want to get hurt. But for the most part I don't stretch before a run.

 

[westcliffemom]

Hey, I was wondering how the study was going. Will you get the results when you're done? It should be interesting to see what the results show.

I'm a walker, not a runner, but I try to remember to stretch after I walk. I usually only remember to do it when I do the TM, since when I get inside after a walk, I just want to get the clothes off & either get warm or cool. I feel it helps. I also work on balance when I'm stretching (close eyes when standing on one foot, etc).

 

[scoolover]

I do stretch. If I do nothing else all day, I still go to the gym to stretch, if only for 15 minutes. During my marathons, my hip flaxors and my hips gave me some real problems being tight and sore. I think the stretching has helped me. I ususally do it before the run. If it's a long run, I may do it after also.

 

[rKyDeX]

I usually don't stretch before. But, I do use the first mile as a "warm-up". It usually takes that long before the knees loosen up.

During a run if I discover any "tightness", I just try to concentrate on that area and gently exaggerate motion until the tightness goes away. I usually finish my run with a 1/2 mile walk.

I have never stretched after. And, I don't ice for soreness. I do tend to spend time soaking in the hot tub after long runs to keep the muscles warm and loose and the blood flowing to remove lactic acid build-up. Then I jump into the pool to cool my core temp.

It's what works for me.

 

[nucpharm29]

Interesting topic--I decided to sign up for the Stretching Study that Tricia posted a while back and I was placed in the "stretching group" Up to that point I had not stretched prior to runs of any distance. Honestly, I haven't noticed any difference. I do the 3 static stretches in the study and then go out for my runs--don't feel any different than not stretching. We'll see at the end of the 3 months whether I'm in the minority or not--maybe I'll just skew the stats

 

[HMHunters]

Like Christa, I may stretch during a run if something feels tight. Other than that, pretty much nothing. I do, however, ALWAYS walk a cool down because if I don't my muscles really tighten up.

FWIW my elite triathlete friend does not stretch. She does, however, do yoga once a week. She keeps trying to talk me into going with her, but when she starts off by saying how killer it is, I'm not really motivated to give it a try!

 

[princessrunner]

I am a big believer in yoga helping. I am not very flexible but have found that, since starting yoga I do not need to stretch as much. It has also helped with some restless leg that I have after a really tough workout. I really only stretch for my PF and a little for my hamstrings as that is just all part of the line for PF. I do the rest if I have time and/or feel anxious before a race. On a daily basis, I do some calf raises on my steps, touch the ground a couple times and I am off and running!!! Guess that makes me a half-stretcher

 

[TnTsParty]

Steph - interesting that they put you in the stretch group - did you say in your questionaire that you stretch before or not? I said I didn't so I figured that is why they put me in the non stretching group. Also interesting that you say that you really don't notice a difference. Like I said if I feel something is tight before I take off then I will stretch it regardless of the study. But that only has happened a few times since I signed up for the study (now that I think of it I have to figure out when my 3 months is up)

 

[windwalker]

I'm a walker not a runner. However there is a lot of the same physics at work. Everytime I talk to a walker who is faster and more expierenced than me, the one thing they all agree on is you have to stretch regularly to get faster.

You can only go so far with out flexibility. Knowing this I still don't stretch enough. I try but I know I'm not doing enough.

Stretching makes your stride longer with the same effort, whether running or walking. That being said no amount of anything will overcome a lack of talent. But as the saying goes "hard work will beat talent, if talent doesn't work hard".

Dave

 

[monte]

I was told to do a slow/moderate 10 min. walk to warm-up, before my walks and to stretch after my walks. I was adviced not to stretch prior to my long walks? So who knows?

 

[MouseDogMom]

I don't stretch before I run (even though my podiatrist told me to because of the PF). I ALWAYS stretch after a run (or any workout). I do about a 5-10 minute series, holding each for about 30 seconds. When I don't get a chance to stretch, I usually find that I'm really sore the next day after a LR, but not so much if I do the stretching.

I've definitely noticed an improvement in my overall flexibility, and I have a lot less tight muscles in my neck and back than I did before I started running and stretching regularly.

But to add to the confusion, when Jeff Galloway was here for our kickoff session, he told us there was absolutely no reason to stretch!

Jackie

 

[Duanerice]

As you can see by the answers, it's whatever works for you.

I don't stretch on the days I run. But, I always start out with a 5 min walk to get the blood flowing and finish with a 5 minute walk. Even at races I try to step off to the side and walk for a little bit to get warmed up.

But, I do stretch on Tuesdays and Fridays, my cross training days. I use a Bowflex on these days and add my stretching after my workout. I pay particular attention to my IT band.

enjoy,
Duane

 

[chimera]

Hey, what does YMMV mean?

Your Mileage May Vary

BTW, where'd you get the cool avatars in your siggie?

 

[gatorphipps]

Your Mileage May Vary

BTW, where'd you get the cool avatars in your siggie?

Thanks! I would have NEVER figured that one out!

I got the avatars from photobucket.com. There is a link to making your own avatar so I made those. I was doing a swim one too but my computer locked up. I guess that is telling me I don't swim enough right now to claim to be a swimmer.

WOW! Lots of good answers. It looks like we all do different things! I do dance, and I am flexable somewhat, so that probably helps. Did not think about that!