This week I had a conversation with a fellow that I have been training for several years. In the past year he has stepped up his running and in fact is going to join our team for next year’s Ragnar Relay. I was taken back when he told me that he didn’t stretch after his runs. After some thought I realized that this was actually pretty common. Stretching after running should be as automatic as running itself. Not having enough time is not a good enough reason to not stretch. After all it really doesn’t have to take any more than 3 to 4 minutes to complete. After running I religiously put my knees through their full range of motion by doing 10 squats then do a standing quad stretch for 30 seconds each. After this, what is left is to stretch my hamstrings, again for 30 seconds each. This really assists in stopping a lot of the soreness that I would feel had I not gone through this routine. What do you do after running? Do you have a different routine that you follow? What can you share with the rest of us to assist in our recovery?
Evan Duffy
Well – been running for over 30 years and it’s only been the last 3 or 4 I’ve seen the benefit of stretching before and after, though, truth be told, I’m lazier about stretching post workout then pre. I also find by s-l-o-w-i-n-g down the end of my run to the point of walking, the lactic acid seems to diminish even more than when stopping abruptly and stretching. So, for me, a combination of running to jogging, to walking and then ending with a stretch seems to put me in good shape for the next work out. I’m going to try your routine with the full range of motion for the knees with the squats and see how that works too. Thanks!
Glenn
I had no idea one was suppossed to stretch AFTER running. Not that I run, so it hasn’t mattered. Would that be recommended for after biking as well?
longevitypt
Yes Glenn it would. And you’ll also want to include a lower back stretch as well.
Bart
I know I am not the most limber person, but after a pilates class, wow did I get an awakening to how tight my havstrings and back are.
longevitypt
So then the real big question is did you read you’re body and then do some stretching?