I have a dilemma. I know that warming up is a good idea and I also know (I think) that stretching cold is a bad idea. So when I go for a run I don't stretch I just get out there and run - I always plan to stop after a mile and stretch but I never do. What so other people do about stretching?

fat andy-the only time I stretch at the beginning of a run is if I'm doing speed work. I will then do 1-2 mile warm-up, stretch then the speed session. Otherwise all my stretching is done at the end of the run, where I'll spend a good 10-15 mins doing all sorts of stretching. This works for me and the muscles are much more ready for the stretch by this time!

I used to stretch before running and found I was actually overstretching!

Ditto - only stretch at the start (well,after a mile warm up) if doing speed work or strides.

Try to do a good stretch after every run as it helps with my back problems

Agree with the above. I only stretch after a run, as stretching cold muscles has not been found to have any beneficial effects (and may even cause injury).

You probably only need to stretch prior to a run if it's a speed session, as stated above - but you should only do that after a gentle warm-up to get the muscles going.

Found out the hard way that some bits of me just have to be stretched before I go anywhere (probably old age setting in) or I end up on a date with the physio, e.g, ITB band and hips.....do spend more time at the end of the run than at the beginning though - guess it's trial and painful error to see what works for you...

Thanks guys that's really helpful.

there was a controversial piece in Peak Performance recently that suggested that you're better off with inflexible muscles, because that way the ones that are there to provide the push are more elastic, and the ones that are there to provide stablity are more rigid.

over the last year, I've tried to compare the benefits of stretching and not stretching and I can't seem to notice the difference - but the that's just me.

the only thing that's for certain (as other have said) is that it's a very bad idea to try stretching cold muscles - make sure you've run at least two miles beforehand.

Like everyone else has says....stretching after your run is paramount, however, at the start really do warm up gradually to get those joints well oiled before you start really pounding away. Unless you are already roasting in a gorilla suit.....like me on Sunday!

No stretching here, either before or after running, and no injuries (other than minor niggles) in the 5+ years I've been running.

I know this sounds like the 90 year old who smokes 40 a day, but it works for me. If I do start to get regular injuries I'll reconsider my attitude.

Before and after speedwork, I will warm up/down with some jogging.

I always stretch before and after I train and always before I race.

I don't feel comfortable running, even slowly, without stretching first. Bit like Humph3, you have to do what suits you.

Andy - I only stretch after doing 30 mins on the bike. More importantly is doing enough stretches I find. If I'm running outside I always always stop after about a mile or so and stretch - have been victim to shin splints far too many times. The other thing I do is REST now - that is, I tried to run each and every day but found I wasn't cut out for it just yet so now take rest days between runs. Also another thing I do which seems mad but I do my stretching in a morning as soon as I get out of bed!!

Cath,
Stretching when you are still warm from your bed is an ideal time to stretch, so is in a warm bath.....It surprises me when people don't stretch at all, seeing as when we age our levels of collagen increase, (the tough, inelastic stuff,)so you're on a hiding to nowhere really.., (not you personally!)

I know that a good warm up is necessary but often forget or I'am just lazy.However the desire to improve is driving me to change my habits.From what I can tell,a walk then a 10 min jog followed by stretching, a re warm and some speed work seems the best way.I'am not sure on how long before a race you should warm up.Never the less, I'll suck it and see at a 10k next Sunday.Thanks for the help.

Ive got to stretch after a warm up especially my calves and then do whatever training racing etc, experiment find out what your happy with

If I run first thing in the morning I don't stretch.

Then at work i've a physical job so get to move about quite a bit, but as it's outside I do get cold during the winter.

After work I have a bath to get clean, stretch & then do my running. Perhaps not the usual way but it keeps me injury free!

I'm a complete beginner to running. I've got proper shoes for overpronation but still get shinsplints after I run. Can anyone recommend some stretches for the front of the legs?

This months RW has a bit on stretching your shins cant remember the page

Dom 1 - Squating down until your sitting on your heels is good.

Never ever used to stretch or warm up/warm down until the other day thats in near ten years odd of running.

However since I have taken up ultra running
and very high weekly mileage several recent trips to the Osteopath with Hip and knee problems have meant a re- think.

I have just started a stretching routine after my runs.

Although I still dont warm up at all, and never stretch in plane view after races because as everyone knows - stretching is for puffs ! ;-)

I don't stretch before running, but I do use dynamic flexing before track sessions and for other sports where explosive running is required (that's NOT where you blow up after 5 minutes!!). The comments about being warm before stretching are valid, though a lot of people warm up to stretch ....and then their bodies cool down while they are stretching, defeating the object.

I used to do loads of (static) stretching, but found that it made me more liable to injury - torn hamstrings being the more common injury I suffered, so stopped.

First post, by the way, so I hope it was worth reading!!