Do You Stretch After Running?

Sure, it can help extend your range of motion. But will that enhance your running? No. There's no clear evidence it does much. By Alex Hutchinson Some of my best friends stretch after running. That's okay with me — if it makes them supple and brings them pleasure, then I'm happy for them.



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Does Stretching "Loosen" Muscles and Tendons?

There's plenty of debate about whether stretching before and/or after running is useful. But we spend less time thinking about what stretching actually does – what's changing on a muscular, neuromuscular, and biomechanical level when we stretch.



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Stretching

 

Stretching should be an important component to any runner’s routine. Runners tend to be tight in predictable areas (most notably the hamstrings and calf muscles) and in turn, they get injured in and around those areas.

Do not do static stretches (holding an elongated muscle in a fixed position for 30 seconds or longer) before running. Stretching is best done after a warm-up period of 10 to 15 minutes after your muscles are warm, or at the end of your workout.

An important note about stretching after long runs (longer than 15 miles): Do not stretch immediately following your run. Your muscles have hundreds of micro-tears in them and stretching them could turn some of these into macro-tears, causing significant damage. Instead, cool down, take a shower, eat a good meal and drink plenty of fluids. Then it is okay to stretch later in the day.

There are a few rules when it comes to stretching. First, pain is never acceptable. Stretching should be comfortable and relaxing, never painful. If something hurts, you’re not in the right position or you’ve stretched too forcefully. Back off and check your position, then try again more gently. Second, move slowly into each stretch and don’t rush it. Once in position, hold steady for about 30 seconds and do not bounce. Finally, be consistent. The more consistently you stretch, the more effectively you will be in increasing your flexibility. Stretching daily initially and later three times a week for maintenance is a good rule of thumb.

 

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Myth #3: Runners Should Stretch Daily

Research shows that the only benefit of stretching is to increase your flexibility. There is no evidence that stretching will ward off injury or improve your speed. If you stretch before you run, this may actually have a negative impact on performance. Runners who want to increase their flexibility should stretch only after running, or even better, completely apart from their running workout


 

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3 Mistakes We All Make

• Wearing Sneakers For Too Long

The lack of cushion and shock absorption that comes from wear and tear can result in foot pain or a more serious injury, so make sure to retire an old pair every 200 to 350 miles (about four to six months, depending on how much you run).

• Skipping the Postrun Stretch Session

It’s hard enough squeezing in a run during your busy day, and something I am very familiar with, but stretching those muscles you worked so hard is a must. Increasing flexibility in often-tight hamstrings, calves, shins, and quads can prevent shin splints and runner’s knee, as well as lower back pain. A good stretching session can also prevent tomorrow’s soreness.

• Being Obsessed

Even if you’re training for your first marathon, running as your sole form of exercise is a big no-no. Since overusing the same muscles can cause repetitive stress injuries, incorporate other forms of exercise into your routine. Biking, swimming, yoga, and strength training are perfect complements because they’ll strengthen other muscles, which will make you a faster runner with better endurance. Not to mention, taking a break from running makes you love it even more.

 

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