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I'm pretty bad about stretching before running. I've never really had an troubles.
answered almost 4 years ago |edited over 3 years ago |Report
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Don't have a scientifc answer but I have a fifteen minute routine that I do before and after my workouts. It keeps me running injury free!
answered almost 4 years ago |edited over 3 years ago |Report
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I never stretch, and I've never really had a problem. Although, I usually do take it quite easy for the first couple miles of running.
answered almost 4 years ago |Report
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The American College of Sports Medicine (ACSM) recommends flexibility training a minimum 2 to 3 days per week holding each stretch for 10 to 30 seconds to mild discomfort; 3 to 4 repetitions per stretch.
Most common mistake I see with clients is static stretch before their workouts. Stretching before a run or exercise might actually increase your risk to injury. The best way to prevent injury is through a proper, functional warm-up... not stretching.
Hope that helps.
answered over 3 years ago |Report
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I do my best to strech after each run or ride, not too much on the swim. Don't know why that is.
answered over 3 years ago |Report
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My hamstrings are destroyed, they are hard as steel due to problems I had a few years ago and a serious lack of any form of working out. Anyway, when I remember I stretch them and my calfs out prior to a ride by standing on my toes on a curb and fully extending up and down to stretch for 2-3 minutes... then walk around for a while.
After a ride I usually just walk around for a while, to cool down and make sure nothing cramps up from sitting right away.
answered over 3 years ago |Report
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I'm a mad stretcher... could be because I teach yoga but I am crazy about stretching. After all of my workouts I'll usually do a yoga/stretching routine for about an hour, or as long as time permits.
Have you ever noticed dogs, cats, animals stretching? It's primitive. Stretching increases the range of motion in your muscles, joints, etc. This leads to less effort on your part, thus increasing your endurance and strength. I love running, it is a passion, but sometimes it is only a warm up that leads to other things... like... stretching...
If you are interested: Stretching in combination with working out should be done when muscles are already warm, hold a stretch for approx. 30 seconds. Go as far as you are comfortable without any pain. Pain is bad, we don't like it. Don't bounce, go for a static and smooth motion, don't overextend or lock your joints, be as fluid as possible.
Typically these things should be done at your own comfort level. If it feels good to stretch, it is good. Everyone is different, but it definitely won't hurt for you to throw in some toe touching every once in a while.
answered over 3 years ago |Report
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If you swear never to show it to anybody back home...I will post a video of my team's plyometric stretching.
answered over 3 years ago |Report
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Most research I've seen says it's best to do static stretching AFTER a workout. I run my first mile relatively slowly, counting that as my warmup. And after the run? I sit my butt down at the computer. :)
In the last month, my hips have been aching all the time, literally. And you would think I would pay attention, right? Nope -- I've been pretending it wasn't happening, and didn't even tell my husband about it. Well, finally yesterday I decided to foam roll my IT bands like any normal person would do, and guess what? NO HIP PAIN! (The National Academy of Sports Medicine, who I'm certified through, is really pro-foam rolling, aka self-myofascial release.)
And today I took a Bikram yoga class for the first time in forever and found that I've lost a LOT of flexibility since my last class. (That's what going every six months will get you!) So as of today, I'm back ON the stretching bandwagon!
answered over 3 years ago |Report
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I always do "spinal stretching" or yoga before and after. Before, a minimum is 2 minutes 20 seconds in camel followed by 2.20 wide-leg forward bend.
After running, I usually lift, so stretching muscles is after that.answered over 3 years ago |Report
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Hot topic! There's an article in the NYTimes (http://www.nytimes.com/2008/08/07/health/nutrition/07Best.html) about this - and 2 studies people can get involved in to find out the answer. Maybe some of us should sign up for the research!
answered over 3 years ago |Report
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I stretch all day every day. I've been known to pop a down-dog in the middle of my store (Starbucks). Before I run, I stretch - sometimes I'll do some vinyasa flow. But I stretch a lot longer after I stretch.
When I run with my group, everyone stands around and chats for up to an hour afterwards. I stretch throughout that time.answered over 3 years ago |Report
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There are a lot of different views on stretching. There is a marathoner, Michael Wardian, who raced 7 marathons in 9 weeks, winning 3 of them and he never stretches. I think you need to find what works best for yourself. If your quads, calfs, hammys, etc... are feeling tight after run, then i'd suggest stretching. What you don't want to do is stretch cold. (static stretch) It's better not to stretch then to risk overworking muscles that are not warm. I try to walk or run for a bit before I start any running. I might stretch after a run...it all depends how i feel.
answered over 3 years ago |edited over 3 years ago |Report
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Stretching? Definitely yes, after every run or race. Even if I'm short on time, I'll take at least 5 minutes of stretching.
answered almost 3 years ago |Report
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Biray A. is right on...I went to a fitness convention (I'm an instructor/trainer) last year that said that STRETCHING doesn't actually decrease risk of injury, but FLEXIBILITY does. (If you're scratching your head right now, I gotcha. I thought they were one and the same.) They stressed no static stretching before exercise. In fact, stretching 5 minutes AFTER your workout isn't that significant either (except it feels nice). These pros recommend increasing your flexibility (via stretching)--but to treat stretching as its own workout. Maybe you do cardio 4x/week, strength 3x/week...they say to do stretching (on your own or yoga) as its own workout 2-3x/week, 20+ minutes/session.
Who knew!?
I'm with you, however...I know stretching is good for me, but I get bored with it. Happy stretching...answered almost 3 years ago |Report
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