Do you have to stretch your legs both before and after running? And what stretches should you do?

[SirenDep]

I stretch only afterwards. I wonder if it would be best to also stretch beforehand. And I'd like some stretching exercises for legs

Updates

+1 y

Also, should you stretch only your legs or your whole body before running?

[Superpower]

I worm up the joints and the whole body before running, it's called dynamic stretching, Look for hip flexors dynamic stretches. after your run you should be doing static stretching search Google for hamstring stretches and calves stretches that's the most important part to stretch after you're done with your run.

[SirenDep]

thanks I 'll look it up!

[Superpower]

Thanks for most helpful answer! I hope I helped

[kaylaS91]

I've actually heard that stretching prior to workouts is not good for you. That putting such strain on static muscles that are in no way warmed up is likely to do more harm than any good.

After running or cardio workouts like the elliptical, though, I make sure to stretch.

[Anonymous]

Well it's not really good to stretch with cold muscles as you can injure yourself stretching that way. I ran XC in high school and we'd just go on like 15 minute jogs to warm muscles up first then stretch then go on our real runs and then stretch again after the run.

[SirenDep]

so, you don't really count the initial jogs as running time? is it the same if you walk quickly instead of jogging? And how do you know your muscles have warmed up?

[Opinion Owner]

Just do something that will warm your muscles up. It doesn't have to necessarily be jogging.

[Opinion Owner]

And no we didn't really consider that part of the run. If our coach told us we'd be doing a 50 minute run the 15 minute warm up jog isn't included in that time so we really go for about 65 minutes.

[SirenDep]

and how do you know if your muscles have warmed up enough to stretch?

[Opinion Owner]

You can tell a difference when you try stretching. If you just work the muscles groups that you plan to stretch enough to get your heart beating fast it should be good enough.

[ATPPC]

Dynamic stretches before. Static stretches after. Static stretches before increases your chances of getting injured.

[SirenDep]

for the whole body? or the legs only?

[ATPPC]

Dynamic stretching is more like warmups than stretching... So like 100m of high knees then 100m kicking your bum, running sideways, etc.

For running I would only bother with the legs. Your upper body doesn't really do much... Honestly if it's just a jog I don't even bother stretching lol

Cooldown afterwards + static stretching can improve range of motion, blood circulation, thus helping your body repair itself.

If your feet hurt i doubt stretching would do much. What kind of pain are you experiencing? If you are a heel striker try switching to forefoot running. Solves a lot of problems. If feet doctors tell everyone to forefoot strike they would go out of business lol

[SirenDep]

i feel pain in my calves, it's like they burn, and I find it difficult to lift my feet. Also the soles of my feet hurt, especially the right one. And sometimes I still get side stitches. I didn't exercise at all before the previous summer, and I exercise and run on my own, so I'm not sure what to do.

[ATPPC]

Forgot to mention, if it's a burning pain you probably just need to get into better shape. Side stitches is likely lack of oxygen to your abdominal area as your body tries to maximize oxygen flow to your legs. Try diaphragmatic breathing to optimize oxygen intake. Both of these should slowly disappear as you run more.

[SirenDep]

thanks for the info! probably I'm not that fit yet

[Hans222]

Beforehand I'd rather warm up a little bit, although rather slow running could serve as warming up.
I generally stretch after or during an effort, not beforehand.
But I'm not an expert :D

[SirenDep]

I prefer stretching afterwards too. Though, I usually stop running because my feet hurt, not because I'm out of breath. So I wonder if stretching beforehand will help

[Hans222]

Maybe try to massage your feet (or let your guy do it), I've seen sports people do that before and effort so I guess it may help :D
Since I've always been doing long walks, it takes quite an effort before my feet would hurt.

[front2back]

I do light stretching before hand and some jogging. Too much stretching can be detrimental, but no stretching risks injury. Do some quick stretches, a quick jog, and then exercise.

[Other_Tommy_Wiseau]

no. not really. maybe before running, but there's not really a point in doing so. also, if you do stretch, stretch your entire body. running is mostly mid to upper body

[takumii]

Nope stretching beforehand can actually slow you down. Rather just do deep breathing, get that adrenaline pumped up

After run I am too tired to stretch :p

[SunnyCaliGirl]

Yes that is a must if you do not want leg cramps or torn ligaments

[Krista7]

I usually forget to do before but yeah it's good to. I'm gonna say yes to whole body

[PizzaGuy22]

Yea otherwise i get sore after soccer