When to Stretch?
If you've warmed up your muscles properly, stretching before you run can be safe and effective. Some people say it has saved them from injury; others say it helps them run smoother or transition from the office to the road. Then again, some runners would rather just jump straight from the warm up into the workout, saying they lose momentum if they stop to stretch. With the proper warm up, stretching before a run can be beneficial and is fully acceptable.
You may think that stretching after you run seems like an obvious good choice. Think again. You are already warmed up, but now your muscles are pumping and it takes them awhile to adjust to the fact that you've stopped running. To force them into an opposite action, like stretching, immediately after you stop running can cause them to actually constrict more in an effort to "save themselves". If you do choose to stretch after you run, you should wait 30-45 minutes after you stop running to do so. Cool down, eat, shower, and then do a few stretches. Or even stretch (very, very carefully) in the shower. If you've had plenty of time for your muscles to adjust, a warm shower can enhance stretching tenfold. (Of course, it can also be dangerous, so stretch in the shower at your own risk.) Another option is to stretch throughout the day whenever you have a few minutes (if you run in the morning) or stretch before bed (if you are a pm runner).
As usual, when you stretch will depend on what works for you personally. However, there are a few points that hold true for (nearly) everyone who stretches...Stretching Do's and Do Nots
Do...
- warm up thoroughly first
- ease into a stretching routine
- only static stretches (slow, rhythmic movement)
- pay attention to your breathing (take deep belly breaths)
- make stretching a habit
- relax
- listen to your body
Do Not...
- hold your breath
- bounce
- force a stretch
- hold painful stretches
- stretch injured muscles
- hurry through your routine
- compete ()
