To stretch or not to stretch? A subject of debate for years within the running community. As someone who spent years running out the door without stretching, I am now a convert. I am convinced that stretching both before and after a run are crucial to long term wellness and success. How can you maximize your Pre & Post Run Stretch Routine?
“Daily stretching is the yin to our running yang. We need it to aid in staying free from injury & to be able to move freely”- Stephanie Mitchell Fitness
How to Maximize Your Pre & Post Run Stretch Routine
First, a quick recap of Pre & Post Run Stretch basics. Pre run warmups should be dynamic in nature meaning they are active movements that warm up the body to perform and to reduce the risk of injury. Ideally, they are priming our joints and muscles to run (knees, hips, ankles etc) while at the same time, mimicking the movements we use to run. Walking is also a great dynamic warm up. (See Dynamic stretching do’s and dont’s) Pre run warmups are best done immediately before running for 5-10 minutes. Post run stretching should be static in nature. These stretches isolate one muscle group at a time and are usually held for 30-60 seconds. This allows your muscles to loosen back up, increase flexibility and aid with recovery.
[you may also like 5 pre run stretches you have time to do]
Now that we got that straight, here are 4 tips on how to maximize your Pre & Post Run Stretch Routine.
Schedule your stretch time into your planned workout
Just as you might schedule your run workout into your day, add in time for your stretch routine. Treat it as part of your run and not to be overlooked.
Focus on your hot spots
Spend a little extra time warming up those spots that tend to give you issues. Whether it’s your hips, knees, hamstrings or ankles, those joints will thank you.
Have a routine ready
When you are rushing out the door to get your run in, it can be hard to remember which stretches to do. Write out a few of your favorites and store them in the notes section of your phone. I bookmark a few pre and post run stretch videos as a fool proof way to ensure they are handy. (The Peloton app has hundreds to choose from.)
Keep notes
Just as you might make some notes on your running pace and distance, it is interesting to keep track of how your body responds to stretching.
[You may also like rope assisted stretches for runners]
So tell me, do you have a pre and post run stretch routine? How does your body respond to regular stretching post workout?
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Me, Debbie, Rachel, Jen , Sandra and Lisa
Great tips! Having a routine ready and making the time for stretching is key for me.
Besides a dynamic warm-up, I have now started to do a short post-run yoga routine. It’s only 8 minutes, but it feels so good!
Yes that’s great to hear and I bet it makes a huge difference
I am pretty good about pre-run dynamic stretching, but not great about stretching after a run. I really need to start cutting my runs shorter so I have more time to stretch when i get back. I’ve been better about stretching throughout the day, so that’s definitely better than nothing!
It sure is better than nothing!
Just like Lisa said, I’ve got my dynamic warm up set. It’s the post run stretch that i skimp on. Some days I’m really good about it. Others, I hit the showers immediately post run.
I hear ya! I have really been trying to make it happen more days than not. I am better after ST too which has really helped
Obviously I do have routines for both. And they make such a huge difference!
Of course the problem is always sticking to those routines, so scheduling them is a great idea.
Yes that is the problem with me as well! 🙂
I think pre/post warm-up and cool-down stretches have really made a difference for me. I don’t always spend a lot of time doing them, but even a few minutes is better than no minutes. Great idea to keep notes! I sometimes space off key stretches if I’m in a hurry.
I believe 5 min is just enough time to help!
I always stretch before I lift; before I run, not so much! That first half mile or so usually is my warm up. Bad, I know.
I also really like to walk for a few minutes before a run. Helps me a ton
Keeping notes is a great idea! It would be helpful for referring back to when those random hot spots pop up.
yes exactly! Thanks for checking it out
I admit that I am terrible about my pre and post run routine. I try to get into the habit but usually skip it on both ends which i know is not good.
Well…hopefully I gave you some ideas 🙂
I don’t stretch before/after a run. I do a warm-up and a stretch when I do strength training or bootcamp though! Does that count? 🙂
Ha sure!
Even though I’m a coach I’m not always on top of my pre and post run stretching. I think scheduling it into your workout is the best thing. No excuses then!
Yes it has been a good strategy for me
I make sure to do dynamic stretching beforehand but need to be more diligent about stretching after. Great post!
Thanks hope it gives you some ideas
I walk around a bit before I run or use the first half mile or so as a warm up. I rarely stretch after I run but that is on my goal list for training, so…
I also like to walk for a few minutes first to shake things out
I love doing a short 5 min stretch before a workout and then doing a longer stretch, usually around 10 minutes, after a workout. I use it as a nice cool down period.
Yes that’s exactly the habit I have gotten into. It seems to work well
I love the idea of journaling my stretches. I never thought to do that before! If tracking journaling my stretches gives me an excuse to buy another cute notebook, I’ll have to give it a try. haha 🙂
Well there you go!
I need to get back in the habit of doing this! I used to but since I had the twins my time to run is so short that I’ve skimped on it some. Great tips!
I am sure your alone time is precious!
I never would have thought to take notes. I hate stretching. It’s so good for me, but so annoying LOL. I have a new roller coming and so maybe I will spend some time with that and stretching out the parts that need a little extra love.
Sounds like a good plan to me
These are some really good tips. Thank you for sharing. I always forget to stretch after my running mainly because I don’t have that build in my routine. I just started using Peloton app. I know there’s a good stretches there. I will give them a try.
There really are I hope you find a few that suit you
I often slack at post run stretching. I’m trying to make the habit of foam rolling before bed each night to balance that out!
That is good too! I have been slacking on the foam rolling
I am so bad with stretching before and after a run. I know, I know. I am so bad about it and I should know better. I do use a foam roller when something feels tight and love how much better I feel. I also have a massage gun which I love too.
Thank you for linking up with us!
all good tools!