Is it Important to do Some Stretching before Running?

It is important to remember that the science of keeping fit is forever evolving and there are always advances in certain areas. With all this debate it can be difficult to know for sure if something like stretching before running is a positive or a negative.

First of all, let us tackle the question about whether it is a good thing to do any stretching before running. The short answer to that question is yes! However, there is a BUT: Provided you perform the correct stretches and do them in the right way, they will have a productive effect on your run. If you do the wrong type of stretches or over extend yourself you might end up hurting yourself.

In this case stretching before running is going to be counterproductive. Therefore, before you do any stretches be sure that what you are doing is comfortable for you; stretching should always feel natural and within your body s capabilities.

Now we come to the next question. Is stretching before running good for you? Again this is not a simple answer. While stretching before you run is not a ‘bad thing if done correctly, as mentioned before, some studies suggest that it holds no real benefits. So if stretching before running doesn t warm you up, what does?

The best and most effective way of getting your muscles

ready for a run is by just running. Just go at a slow pace, or even a walk, for five or so minutes. Stop and do a few easy stretches, and then all you need to do is pick up the pace gradually as you go.

Unlike stretching before running it is important to stretch after you run. During your run your muscles will have built up lactic acid and become considerably tired. This can lead to stiffness or even aches and pains if not addressed. The way to address these feelings of discomfort is by cooling down properly and stretching the muscles. Stretching increases the blood flow allowing the muscles to ‘work out that excess acid build up that can cause aches.

Now we have established that stretching after a run is more important than stretching before running you will need to know which stretches are most effective. Again this is something that could vary from one individual to another. For this reason the stretches provided should only be attempted if you are in perfect health and your body is injury free.

One very simple stretch is to stand on a curb and let your heels hang off the curb unsupported. Then slowly drop your heels and leave them there for 20 to 30 seconds. Bring them back up and repeat this exercise 2 or 3 times. This stretch will help prevent Achilles tendonitis and other calf muscle injuries.