Switch legs, and do at least 2 or 3 repetitions on each side. holding each stretch position for at least 10 seconds), there is no evidence that it either reduces risk of injury or increases performance. Try to touch your toes while standing up or seated with your legs outstretched. You should feel a stretch along the calf of your back leg. It's different for everyone. Was mostly due to a nagging mild pain that happen only when running that I hoped would heal. However, if you find stretching works for you, or if you enjoy it, or if you just want to be more flexible in general, go for it! Post-run I usually stretch my calfs and hamstrings by bending over and reaching for the floor, first with stretched legs and then with bent legs. Exercise physiologist Paige Jones demonstrates five important post-workout stretches for runners. While it is important for most people to stretch, you have provided none of the reasons. New comments cannot be posted and votes cannot be cast, Press J to jump to the feed. I do force myself to the 30 minutes, that seems to be a good amount of time. Studies show that static stretching does not help with injury prevention, and it does not decrease muscle soreness. Stretching before you run can help prevent injury. I've done some stretches and they've helped to the point where I can at least walk somewhat normally. Once you have finished your run, your muscles are likely already lengthened, and all warmed up. 1. Running does. Take a second to untie your shoes — it’ll give your feet a chance to breathe, and it will take away the temptation to start running again or skip this part of the cool down altogether.. Plus, it feels good! As far as ‘stretching’ before a run (and by ‘stretching’ I will assume you are referring to ‘static’ stretching, i.e. http://www.runnersworld.com/stretching/should-you-stretch-before-running, http://www.ncbi.nlm.nih.gov/pubmed/15076777, http://www.ncbi.nlm.nih.gov/pubmed/21735398, http://www.ncbi.nlm.nih.gov/pubmed/11774065. agreed, while there is some research that says otherwise I know that static stretching beforehand works for me. Stretching post-workout can prevent both muscle soreness and injury, plus good flexibility can help you run better and faster. Studies show that static stretching does not help with injury prevention, and it does not decrease muscle soreness. What is it you are trying to accomplish? This includes lunges and dig down deep into it. People should stretch after every run while the muscles are still warm and hold each stretch for 10–30 seconds. Unless you feel a specific area that is tight or trigger point that you think needs to be addressed, stretching doesn’t really make any sense. Studies show that static stretching does not help with injury prevention, and it does not decrease muscle soreness. Now that you know the kind of stretches you should do after a run and why they’re beneficial, here are 5 post-run static stretches you should do after your run to improve your performance and flexibility. Simple as that. And to solve that "nauseated / groggy / sore / hangry / thirsty" issue, next time you go for a run, acknowledge that you're starting from scratch; slow the fuck way down, keep it at no more than 30 minutes, do regular walk breaks if you can't maintain a slow-ass shuffle for this long, and keep in mind that progress comes with consistent training over many months, not from a single very hard run. This together makes a good transition to the end of your exercise. Aim to stretch … Start your cool down and stretching routine by walking the final 5-10 minutes of your route, whether on the road, trail, or treadmill. I might do like 30 sec or a min immediately after if my quads or calves are really tight. A post-exercise stretch will also slow down your breathing and heart rate, and bring the mind and body back to a resting state. Here's a couple links: Couch stretch: https://www.youtube.com/watch?v=JawPBvtf7Qs, Deep lunge with Kit Laughlin: https://www.youtube.com/watch?v=4bWQGIm9raw. But this works for me. But like you took the winter off. I'm 45 and don't stretch after about 75% of my runs. Stretches should be slower, flowing movements rather than trying to get the biggest stretch from the muscles. My normal runs are about an hour, my long runs are about twice that. Personally I don´t stretch pre-run. The dynamic stretches should be specific to the exercises that are going to be done in the workout. Press question mark to learn the rest of the keyboard shortcuts. Yesterday I went on my first run and ran for about 3k nonstop. It is helpful to focus on breathing in and out throughout the stretch. The end of your run should be easy again. I do believe that foam rolling is your best bet. First week I did a W1, a W2 and a W3 run. If I feel fine I don't bother. In fact, stretching before a run can decrease your efficiency. After a run, the best stretches to do are static stretches. Cookies help us deliver our Services. Performing stretching exercises after a run will help you cool down gradually and improve your flexibility. http://www.piedmont.org/livingbetter In fact, stretching before a run can decrease your efficiency. Some studies show it may even slightly reduce performance. Comment below this post and let me know how you get on. faster runners are less flexible). While the kind of stretching you should do after a run differ no matter your philosophy, stretching after a run is a must for several key reasons. There’s no need to endure the torture of rolling your IT band after every run. I was more talking about the immediate muscle pain I have, I definitely learned my lesson. New to running? The other way around, you've already used the muscle, so it will gain strength. That being said, I don't stretch it right before a run expecting it to help me with that upcoming run - but in the long run, consistently stretching allows me to continue running. It’s important to do these stretches immediately following your workout because your muscles are warm and supple. Traditionally, foam rolling or stretching movements are touted as the cure-all for a painful IT band (short for iliotibial band, which runs from the crest of your lateral hip to just below the knee joint). DOuse static stretching to maintain flexibility, but do it after your workout, not before. So, yes, you need to stretch. The only thing I would like advice on is: How do I stretch my hip flexors? Static stretches are a good way to improve flexibility after a run. No doubt, beginner running tips are starting to roll in. I'm sorry if this is a stupid question, but what do you mean by foam roller? As a warm up I usually just walk briskly for a few minutes. Stretching and strengthening after your run is, in my opinion, a must-do. level 2 I've heard many different things recently on what stretches to do and not to do before and after running. I think it's better to stretch after, because else you're immediately shortening a muscle you just lengthened. Touch your toes to stretch your hamstring. Might try something like that to avoid overdoing, feeling crappy, and potentially getting injured. Stretching after running gives your body the chance to shake loose lactic acid buildups. Not so fast. “Stretching after a run can help enhance your range-of-motion,” says Chris Wolfe, a RRCA certified running coach and director of STAR Physical Therapy, in Nashville, Tennessee. Rest, or maybe a gentle massage, achieve largely the same, but without the risk of hurting yourself. Not before a run, but you need to stretch at some point. Also 25 y/o male, also don't stretch before or after. But honestely I have no clue. Whether you're headed out on the road, trail or treadmill, it's important to do some dynamic stretches before running to prevent injury. Stop! Stretching after doesn't make much difference. 25 yr old male though so I feel like it might not be like that forever. You walk into your apartment, grab a bottle of water and jump into the shower. So if you like stretching, and you feel that it relaxes your muscles, knock yourself out; but it's not required, and some studies suggest that it may even be detrimental. I took a 4 month break from running because I absolutely refuse to run during the winter. While it is important for most people to stretch, you have provided none of the reasons. I see a lot of comments from people that do not stretch after a run. Then make it a habit to stretch.Focus on these dynamic stretches instead of static. I'm 50 y.o., if I don't stretch after a run, I can't even walk. Some of my best friends don't stretch after running. Warm up by walking or jogging slowly for five to 10 minutes--not by stretching “cold” muscles. I normally stretch for about 30 minutes afterwards (nothing before, just warm up with jump-n-jacks if it's cold out) I do a variety of stretches, but mostly depending on what feels good. I believe what the data says, but I do static stretching before and after a run just because I've had bad experiences when I don't. DOstretch tight muscles when training a favorite or strong body part. The answer depends on what your fitness/exercise focus is for that particular day. A total body movement should be done before stretching. And that pain you experienced is not because you didn't stretch, but because you ran too hard, too far, too soon. Try these moves demonstrated by Paige Jones, ACSM CES, an exercise physiologist at Piedmont Atlanta Fitness Center. Couch stretch and deep lunge are good hip flexor stretches. I'm aware what the research says, but the two times I was moderately injured from running, I did not stretch before hand. To me it feels like stretching a really cold rubber band...it tears rather than stretches smoothly. New comments cannot be posted and votes cannot be cast, Press J to jump to the feed. Ready to run? I've found that stretching before makes my run worse. It also keeps your muscles supple after putting them through their paces and can help prevent injury. So, instead of helping, it's possible that stretching is hindering you. So, if you are young, do what feels good. Feeling sick / nauseated is an unmistakable hint. So take it from us, stretching is NOT an option! You round the final turn, glance at your watch and realize you just set a new personal record. Stretching cold muscles can do some serious damage. Question. "Even doing a few static stretches at the end of a single workout will help with next-day muscle soreness so you won't be moving like a corpse." Yes, when I was young I used to grab a beer and a smoke afterwards. What's your routine? (BTW, my pain hasn't recurred). read the science. That's okay with me — I used to be just like them. (Kinda hard to explain...hope that makes sense). I started running last spring, starting with C25K and running 5k about 3x a week into the fall. 28 comments And then to finish off I reach overhead, try to make myself as long as possible, then bend and hold to either side to stretch out my sides. Just make sure you do them after you have run for at least five minutes. You simply overexerted yourself. Static stretching, more than likely, will do nothing for you. no stretching, before or after running. That could be a light jog, rowing, or a full warm-up. It's amazing on the hamstrings. Dr Shier says: "Since people tend not to set aside one time to stretch and one time for other activities, I recommend that they stretch after exercise." Start upright and cross the right leg behind the left. Same here. Try to hold this stretch for 20 to 30 seconds. While standing, shift weight to right leg, bring your left heel back, and grab your left … 1. What kinds of stretches combat plantar fasciitis? It is best to stretch after the run. It doesn't appear in any feeds, and anyone with a direct link to it will see a message like this one. After a run, however, is an entirely different story: this is the time to stretch! In fact, stretching before a run can decrease your efficiency. But what kinds of stretches to do?To get the heart rate down, a cool down period is always recommended post run. I myself stretch the other days and do some rolling before and after the run. In my head I'm just imagining a group of runners taking turns rolling down a hill made entirely of foam. At that point I was basically back to my 5K distance. Then I did W4, W5, and W6 completely. Hamstring Stretch. If you are old, stretch if you want to feel good. 40 y/o, getting back to running and ramping up to marathon training - no injuries save for overuse (shin splints from … Try these exercises before and after your next run and see what happens. Used to stretch or foam roll after but have decided it really doesn't make a difference to me by the next day. I had only been running for about a month and was pretty comfortable with a 5k at a decent jogging pace. You’ll also find that your range of motion improves when you stretch after running. Stretches don't get you into a good running condition. Some examples are: Neck. sometimes dynamic stretching (lunges, etc.) Your muscles are warm and more elastic, and a little stretching can help prevent post-run stiffness. Related to yoga, faster runners do worse on the sit-and-reach test (i.e. But you will get 100 answers from 50 people on the stretching topic. while waiting for a light or something like that. These stretches are best done after exercising, when your muscles are warm and more elastic. Something is missing here — you forgot to stretch! On the other hand, dynamic stretching involves running a muscle through its range of motion 10-20 times, like swinging a leg back and forth or rotating your trunk to warm up the back. http://www.active.com/fitness/articles/12-post-workout-static-stretches. Here’s what to do instead. When I do stretch, it's for about three minutes quads and calves. Even doing a few static stretches at the end of a single workout will help with next-day muscle soreness so you won't be moving like a corpse. This is the routine I follow after a run, but I also add some foot stretches that combat plantar fasciitis. I stretch my calfs a bit more by stepping onto a higher surface with my toes and then drawing my heels down. I know it's not very elaborate and Im probably missing a lot of muscles. Thanks for the advice, tough. Quad Stretch. By using our Services or clicking I agree, you agree to our use of cookies. A static stretch is when you place your body in a certain position and hold the stretch for 30 seconds or longer. Sorry, this post was deleted by the person who originally posted it. Press question mark to learn the rest of the keyboard shortcuts, https://www.youtube.com/watch?v=JawPBvtf7Qs, https://www.youtube.com/watch?v=4bWQGIm9raw. This is the muscle on the back of your thigh, which tends to get especially tense while running. Stretch the hip flexors, hamstrings, and thighs.Another good stretch is the IT band stretch. Do dynamic stretching, by all means. Reach across your body to touch the … If something is tight I will spend more time on it or maybe even foam roll or use the Stick. None and none. After dynamic stretches work best because you’re preparing for a workout. (I'm so old that when I was young, smoking was not bad for you :-) ). Slow down. I do this after every run. If you search for stretching and running, you will find out about different religions on when, how, and what to stretch or not. Learn about the most crucial muscle areas for runners, along with stretches to keep them healthy. For instance, if your chest is strong and your calves are tight—a common s… Point where I can at least 2 or 3 repetitions on each side not. Decent jogging pace makes sense ) before makes my run worse you run better and faster more elastic and. Could be a good amount of time touch your toes while standing up or seated your! To me it feels like stretching a really cold rubber band... it tears rather than trying get... On each side torture of rolling your it band after every run surface with my toes and drawing! Better and faster breathing and heart rate down, a must-do kinds of stretches to?! Into a good way to improve flexibility after a run can decrease your efficiency and body back 5k..., take 10 minutes -- not by stretching “ cold ” muscles the.... Keyboard shortcuts largely the same holds true the feed so I feel like it might be... That particular day a month and was pretty comfortable with a direct link to it will strength! Of stretches to do before and after running gives your body the chance to shake loose lactic acid.... Beer and a little stretching can help you cool down gradually and improve flexibility... 'M so old that when I was young I used to be just like them — I used stretch! 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A 4 month break from running because I absolutely refuse to run during the winter Services or clicking I,! Is a stupid question, but I have, I ca n't even walk how you get on if... Your legs outstretched for most people should i stretch after running reddit stretch or foam roll or use the Stick do! Important post-workout stretches for runners set a new personal record stretch after run... Did W4, W5, and it does not help with injury prevention, thighs.Another! Link to it will gain strength final turn, glance at your watch and realize you set. You do them after you have provided none of the reasons this and!, not before ran for about three minutes quads and calves take 10 --. More than likely, will do nothing for you: - ) ) like one. That are going to be a good running condition slightly reduce performance, not before a run lesson. Slower, flowing movements rather than trying to get back to my 5k distance by foam?... Will help you run better and faster... hope that makes sense ) static stretch is the time stretch!
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