A reader recently emailed me the following:
Okay so you’ve inspired me to run to loose my extra winter lbs…. and it helps that it’s nice outside now so I want an excuse to be in the sunshine… but I have some questions on stretching: do you have a stretching routine you do before and after a run? I know I should do a much better job of stretching and as sore as I am at times I know it will help (pre and post run!) Thanks!
First off, I must say, of course, that I am not a doctor. [with all the brilliance that is THS, I am sure this shocks you!] I am not a physical therapist. I am not a coach, or a sports nurse or any sort of professional that should be known for giving this kind of advice. As a matter of fact, I don’t even have a college degree.
What I do have, however, is experience on what works for me, and so that is what I will share. Good, old fashioned, neighbor to neighbor discussion – kapeesch?
In the last month or two, as I have become more dedicated to my training, I have made stretching more of a priority in my life. Prior to this year, stretching was something I did, but often felt it was a chore and, admittedly, I did not make proper time or place for it in my life.
Typically, I don’t stretch BEFORE warming my muscles up. However, 90% of the time, I take 5-10 minutes to get a nice walk in BEFORE running to loosen my muscles up, and warm my heart/lungs to the idea of running. I may walk a quarter of a mile. Sometimes I walk a mile and half. It all depends on how I’m feeling, my time constraints, and where I’m running, etc. (i also try and walk AT LEAST half a mile on my cool down, too, by the way. This doesn’t always happen, but 90% of the time I make it a priority.)
Usually, once i am ready to start running, I spend 1-3 minutes stretching out. I usually stretch my calves by doing this toe lift and my quads by doing a standing quad stretch. I also have had a problem with shin splints in the past, and doing the stretching exercises in this video from Healthy Ashley has been a big help in preventing major pain in the shin area.
It’s also important for me to note that during a training run, if my legs are feeling especially tight, I have no problem taking a few minutes mid-run to stretch in the grass. There have been a handful of times that this has helped to turn a rough run into a decent run.
When I finish my run, I usually spend 5-15 minutes walking to properly cool down. After this cool down I stretch. Sometimes I stretch pre-shower. Sometimes I stretch post-shower. My goal is to spend AT LEAST 5 minutes stretching after each run.
If I ran a longer distance than before, or finished more quickly than usual, or if my legs feel especially heavy or tight – I may stretch right when i get home, then take a shower, make dinner, do the dishes, etc. and then later that evening, spend 10-15 minutes on the living room floor stretching out even more. Occasionally I will spend A LOT of minutes on my yoga mat, stretching because it feels so good.
Reminder: Running is an entire body work out! You use A LOT more than your legs. It’s best to stretch out your entire body, and not only your lower muscles.
A few of my favorite post-run stretches:
- Child’s Pose [let’s be honest: it’s my favorite stretch ALL the time.]
- Seated Butterfly
- Seated Hips & Glute Stretch
- Hurdler
- Lying Abs Stretch [stretching + lying down = pure bliss]
- Torso Twist
- Downward Dog [my most favorite during the run stretch, too!]
- Calf Stretching with the Wall
I also occasionally try to fumble my way through this Yoga for Runner’s video that Angela once suggested months and months ago. It always leaves me feeling good!
Other great resources for stretching:
Stretching Demonstrations from Spark People
Janna’s Favorite Post Run Stretches
Laural shares on Stretching & Strengthening on Carrots’n’Cake
Stepf discusses the Best Stretches for Athletes on fANNEtastic Foods
Runner’s World has an entire section on stretching which is definitely worth checking out !
I especially appreciate the shin splints exercises, which I have had to deal with before. Those things sneak up on you don’t they?
Chad recently posted..Recipe- Rum Apple Hummus
I just started a beginning yoga stretching class at the senior center about a month ago. I had never done anything like this before but a guest blogger on Anne P’s site got me to thinking that may I could. I can now sit on the floor and actually touch my toes. Never thought I could do it. I really appreciate your post today and the you tube videos. You have been very helpful to me. Thanks Heather. You are awesome
isn’t it amazing the progress you can make in flexibility? I am always SHOCKED at my improvement after only a week or two of stretching regularly!!
Can I just say how much I love child’s pose?
Thanks for the reminder about the importance of stretching.
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Yay for all of these stretching tips! This is coming at a perfect time for me
And my goodness Heather, this post makes me love you even more, you know why?! Because you are one of *the* most eloquent writers I have EVER come across, and you don’t have a college degree. That just proves that you can be successful and happy no matter what way you get there… you are amazing!!!! And I look up to you so much!
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Great Photo of your hands on the yoga mat. I would like a copy please!
am currently listening to “Megan’s Happy Mix” on REPEAT. (clearly, this is what I NEED to day to make it through – not what I want – what I NEED.)
sorry about last night. it would appear i am in desperate need of a new cell phone battery. i can no longer chat for more than 20 minutes without being plugged into the wall. blech.
Hope you are having fun in Lo-town! if you wanted to do a photo tour of all things Lodi for me while you’re there, i wouldn’t be sad. [read: still sappy about "home"]
P.S. i love how I basically just wrote you an email in my the comments section for all of the general internet public to read as well. ha.
I’m famous for stopping during a really long run and doing down dog. It helps so much!!!
I never stretch before warming up either. One of the running podcasts I listen to referred to it as taking a rubber band out of a freezer and trying to stretch it out. Ouch! Once I am warmed up, I’ll do some hip openers and some stretches for quads and calves.
Great post! I need to bookmark it to come back to watch the yoga for runners video.
Andrea @ Run, Eat, Date, Sleep recently posted..The Walk of Shame
Nice work on the 40 min run and dedicating more time to stretching! I have really tried to make it more of a priority this year, but it’s not easy. So often, I just want to hop into the shower after a run. But I’ve been telling myself “you can’t shower until you stretch AND foam roll.” Foam rolling has been my saving grace, but I need to do it a lot more. My IT bands are so tight lately. I also love the free yogadownload.com podcasts. Some great little stretching opportunities there.
Lauren @ Sassy Molassy recently posted..Stand up for YOU
I get that way with the desire to jump in the shower as well. Is the shower big enough for you to do some in-shower stretching? I usually do some standing quad stretches and crossed leg forward bends while I’m cleaning up!
Awesome post! So many people don’t realize just how important a good stretch is!
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Hey Heather! Thanks for posting on my blog giving me the rundown on the CDNY Eat Drink Blog! I am definitely interested and would love to be added to the email list in case I can make it to anything!! I feel like I live a little farther north than most of you guys(Lake George) but I’d be more than willing to drive down as long as it isn’t anything last minute
PS- I looooove this post! I’ve definitely realized the importance of stretching recently too! Have you ever tried foam rolling!?