Stretching...before or after a run.

[stolen_bones]

I usually run about 4-5 times a week for about 5-7kms. Maybe 3-4 Miles, I think. When doing martial arts training 3 times a week, we usually jog for about half an hour, doing some stretching exersises, then going into kicking, punching, sparring, etc. Anyway, I was wondering if it is better to preform stretching exercises before or aftering finishing a half hour jog.

Jog - Stretch - Train

or maybe

Stretch - Jog - Stretch -Train - Stretch

or

Stretch - Run - Train

anybody have any ideas?

[orion82698]

Stretch-Run-Stretch-train

[Ben Martin]

yah i agree with you^ when i go on my hour long runs i usually have a light stretch and losen up before i start then about 20 mins in to the run i stop and stretch and then do the other 40 mins then stretch when i get home.

[markusan]

Running or any other repetitive exercise like cycling and swimming, shortens your muscles so it's important to do a thorough stretch after running. Same as training, you should always stretch AFTER training as well as before and during.

If you are jogging then adding sprint work or interval training into your running program, stretch between jogging and sprinting and after your session. The golden rule is always finish with a good stretch...it can't hurt.

[stolen_bones]

thanx for the tips

[Aodhan]

Just make sure that before the run, you are doing some very light, active type stretching. Don't do static stretching when you are cold, you run a pretty high risk of tearing/injuring things.

I'd do active stretches (Arm swings, knee lifts, leg kicks, etc) before you run, then after you run do the static stretching on all the major muscle groups.

Oh, and 5k is 3.1 miles, a 10k is 6.2 miles, so 7k would be approx. 4 1/4 miles.

Aodhan

[cleung]

Stretch at both times, before and after. Of course, do a warm up before you do your intial stretching.

[Red J]

Stretch at both times, before and after. Of course, do a warm up before you do your intial stretching.

Good tip...

Warm up, stretch, run, stretch.

[Triddle]

i agree with Aodhan, also... YOUR FROM TASMANIA!!!!!

[ninjanurse]

According to a leading authority on running, stretching before a run actually increases the chances of injury (this is supported by research) as pushing a cold muscle, tendon, or joint puts it at risk. You should also not stretch right after running as the muscles are all "revved" up and ready to go for about 30 minutes after and stretching can cause them to spasm-a "stretch reflex"-which can tear musle fibers. The best time to stretch is after a good warmup-any light activity can accomplish this.

Galloways Book on Running, 2nd Edition