To stretch, or not to stretch: that is the runner’s question
Should I stretch before or after running? Maybe both, or not at all? I hear that question a lot. I’ve asked it myself. Read the magazines or look online, and you’ll find a confusing mix of opinions, even among the experts. I am not one of those experts, and I don’t have a degree in science or medicine—but I have been running regularly for 11 years without serious injury, so I’ll share what works for me and the science that backs my preference (acknowledging that there are other studies supporting differing opinions).
I should point out that while I’ve been running for 11 years, I’m not overly intense about it. I don’t run for speed and have never won a race (though I did place second in my age group once—out of a field of five). My goal is to run for fun and for fitness for as long as I possibly can. (Picture me at 90 shuffling across the finish line.) I have run a marathon, numerous half marathons, and a couple of 10Ks and 5Ks.
So back to the original question, should I stretch before or after running? For me, the answer is not before, usually after—unless I’ve run too long and am late for my next commitment.
I never stretch when my muscles are cold. I prefer to warm up briefly and go right into my run. When I’m running on my own (not in a race), I walk the first tenth of a mile to warm up. On race day, I can’t bring myself to walk across the starting line, so I walk around before the race begins and then start the race at an easy pace that still qualifies as running, gradually picking up speed as I go.
WebMD, Shape, and Runner’s World seem to support my position on stretching before a run.
After a run, is a different story. Whether the benefits are physical or mental, I don’t know (and don’t much care). I feel better if I stretch those tired, sore muscles. Plus it puts a nice period (or exclamation point, as the case may be) to the workout. I worked hard, and now I am rewarding myself with a good stretch. Also, if anyone is watching, they are sure to realize that I just worked out hard enough that I now need to stretch. I must be an athlete!
Again, Runner’s World and WebMD are in my camp on this one. (Though to be fair, I found some other articles on Runner’s World that said there is no proven benefit to stretching. I chose to ignore those.)
Your turn
So, do you stretch before running (or your workout of choice)? What about after?
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I’m not a runner, but I’ve always stretched after my workouts. I heard that was better once and just stuck with it. Old habits die hard, I suppose.
I think post-workout stretching is a good habit to hang on to, Liz.
Sounds like good advice from an experienced runner! Thank you for sharing at #BloggingGrandmothersLinkParty
Thanks Lori, and thanks for cohosting #BloggingGrandmothersLinkParty!
I don’t run, but I was told that it is a good idea to stretch or warm-up before any exercise.
Sadly, I don’t always to it. Full disclosure…right? 🙂 Thanks for sharing with #blogginggrandmotherslinkparty . I have shared it on social media.
It appears from the research that warming up before strenuous exercise is good, but not necessarily stretching. Thanks for sharing, Clearissa.
I was really sore when I recently started training for a 10K, so I started stretching a lot. Before, after and between workouts. Then I read stretching could cause injury if you don’t warm up first, and there was no proof it helped after. Still, I think it feels GOOD to stretch and so I do after running. And what about yoga? Isn’t that stretching? It has to be good for you!
I agree with you 100 percent! And thanks for the blog post idea, Cindy. Three more days to the 10K!
Thank you for this reminder. When I was younger, I often skimped on stretching, even when I needed it. As I age, I am reminded daily of the importance of proper stretching.
Thanks for sharing and cohosting.
#blogginggrandmotherslinkparty !
You’re welcome Donna. It’s a pleasure cohosting with you!
You are more a runner than I but I’ve never stretched before a run. And no injuries…YET…knock on wood. I don’t exactly stretch afterward but I don’t collapse in a heap either. Usually slow down and walk a bit after the run.
Interesting post. Glad to read I am not the only one who doesn’t stretch before!
Sounds like you’re doing something right, Leslie. Keep on going!
I don’t run but I’d think it would be better to stretch. Thanks Christie for linking up and co-hosting at the #BloggingGrandmothersLinkParty. I shared this post.
I definitely like stretching after. Thanks Dee.
I played soccer until a few years ago. I always warmed up beforehand by jogging around the field (or gym if it was indoor soccer), then doing joint rotations and gentle stretches. I found that if I didn’t take time to warm up and stretch, I would get leg cramps during the game.
Jude
Thanks for sharing Jude. I believe in listening to your body and doing what works for you.
I’m a runner and have a half marathon coming up in 3 weeks. Stretching is just so important for runners. I used to skip it but now I stretch and feel so much better for it. Thanks so much for sharing with us at #blogginggrandmotherslinkparty. I’ve pinned and shared on social media. Catch you at the link up next month!
Sue from Sizzling Towards 60 & Beyond.
Thanks Sue, and good luck on your race. My sister and I just completed our 10k this morning!
I’m not a runner, but I think the way you do it sounds logical. Start by walking and stretch after. Thank you for being a part of the #BloggingGrandmothersLinkParty!
Thanks Teresa!
I have been thinking the same thing about my walks and workouts….I probably should be stretching more afterwords but have not focused time on it as we are often quick to leave where we are getting back to kids etc. I know it has benefited me in the past to stretch and keep my flexibility up some.
I’m a big proponent of stretching after exercise while my muscles are warm. I have a tendency to rush through the stretching, though, when I’m in a hurry. That’s the problem with doing it last.