This week, a client asked me whether she should stretch after running, and how long she should spend doing it. My answer was a little longer than I think she was expecting, so I thought I would share my thoughts here on whether you should stretch after running.
Stretching has long been debated in the running community. Some runners find it essential, while others don’t stretch at all. The reality is, stretching isn’t a strict requirement, and whether or not you do it depends on your body’s needs and your preferences.
Let’s explore why stretching might be beneficial and how you can incorporate it into your routine if you find it helps.
Why Stretch?
For many runners, stretching can increase flexibility, improve range of motion, and reduce muscle tightness, which can make running feel more fluid and comfortable. Others find that stretching helps them mentally prepare for a run or aids in relaxation post-run. If you’re prone to tight calves, hamstrings, or hips, a few targeted stretches might help alleviate tension and prevent discomfort during your runs.
When to Stretch – Before or After Running?
If you do choose to stretch before or after running, the key is to do it in the right way for your body:
- Before a run (Dynamic stretching): Dynamic stretching involves movement-based stretches that prepare your muscles and joints for action. This can help warm up your body and get the blood flowing before you hit the pavement. Examples include leg swings, high knees, or walking lunges.
- After a Run (Static Stretching): Post-run stretching, or static stretching, is when you hold a stretch for 20-30 seconds to gently elongate the muscles. This can be especially nice for releasing any post-run tightness. Common stretches include the classic hamstring stretch, quad stretch, or a seated forward fold for the lower back and hips.
Examples of Simple Stretches
Before Running: Dynamic Stretching
- Leg Swings: Stand next to a wall or something sturdy for balance. Swing one leg forward and backward in a controlled motion for 10-15 reps. This helps warm up your hips and hamstrings.
- Walking Lunges: Take large steps forward, dropping into a lunge with each step. This activates your glutes, quads, and hamstrings while getting your blood flowing.
- High Knees: March or jog in place while driving your knees high toward your chest. This engages your hip flexors, quads, and core, preparing your body for running motion.
After Running: Static Stretching
- Standing Quad Stretch: Stand tall and pull one ankle toward your glutes, keeping your knees together. Hold for 20-30 seconds. This is great for releasing tight quads and hip flexors after a run.
- Seated Hamstring Stretch: Sit on the ground with one leg extended and the other bent. Reach forward toward your toes on the extended leg and hold. This targets the hamstrings, which can tighten during running.
- Calf Stretch: Stand facing a wall, place one foot behind the other, and press your back heel down while leaning into the wall. This stretch helps relieve tension in the calves, especially after longer or hilly runs.
Should You Stretch Before or After Running?
The most important thing is to listen to your body. If you feel stiff or tense before a run, dynamic stretching could help you get loosened up. If you like to wind down after your run and release muscle tightness, static stretching might be your go-to. On the other hand, if stretching doesn’t feel necessary or helpful to you, that’s perfectly fine too.
Stretching is personal. What works for one runner may not work for another. Try out different stretches and see how your body responds. There’s no “must-do” rule here—just do what feels best for you, and feel free to let me know if you have any questions.
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