Stretching...before or after a run.

[cleung]

Stretching should be done before and after. It is important to make sure that the body is warm with a light cardio warmup before any major stretching though.

[JWLuiza]

Stretching after is the most important. Research suggests that it is this type of stretching that prevents injury. The research is sketchy at best regarding stretching pre-workout.

[Semper Jab]

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.

I think this is what Aodhan was getting at. You would be too stiff to do stretching stretching, and yes, then you would risk hurt something. But do dynamic stretches, go through the motions that you would while running, arm swings, knee lifts, maybe light calisthenics like jumping jacks.

It's still important to stretch after, because when you stop running, that's when your muscles catch up to you and start cramping (which is why whenever I raced, cooldowns hurt the most). The best thing to do is probably wait until you catch your breath so you can focus on stretching technique and not bounce because of your after-run energy, it also gives you time to not feel like throwing up anymore.

[white lily]

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.

exactly...a light warm up to get the blood flowing them a range of motion activity that is light swing style movements.

do your activity...and the experts are now looking a 2 hour wait before you stretch...this may not always be practical but try not to stretch before.

Also...are you running that long for a reason. The suggestion to include sprints is great...a fight is all about intensity and speed. Jogging is neither intense or fast. Train as you would compete or fight!

skipping or sprinting may be better for your overall development.

check out 'buddy lee' or martial-athlete.com

[karatekid1975]

Wow! Good thread. I'm about to get into running (actually biking first) when my knee heals. So I will take this to heart. Specially Heidi's advice. Thanks bud.