Stretching – Tips for Runners

To stretch or not to stretch? Do you take the time? Do you do it on the run? Do you warm up and then stretch? I agree that being warmed up is the best time to stretch and dynamic stretching is great. In combination, a good stretch routine before your run, during (which is being dynamic and taking a pause once in a while training) – and after your run will indeed lessen your chance for injury.

Here are some of the searches and advice from the internet that I found helpful and go along with how I have been getting into a routine all these years training.

From Training Peaks (Hal Higdon) – Stretching and strengthening can minimize injury. The best time to stretch a muscle is after it is warmed up. Track runners typically jog a mile or two, then stretch or do calisthenic exercises before beginning the intense part of their workout. Long-distance runners are less likely to pause in the middle of a long run to stretch, although this practice is becoming more common. I will stretch before long runs and in the middle of intense workouts, but my preferred time to stretch is after the workout, usually while relaxing in a whirlpool, even though some experts advise against this approach, saying it is too easy to overstretch when the hot water dims your senses.
Every runner should adopt a stretching regimen that is convenient and comfortable.

Here are some great links for stretching routines for runners:

Cool Running – my fave resources for races and events

To Stretch or Not to Stretch

Five Fantastic Stretches from Debbie Pitchford

Iliotibial Band Stretches
Dynamic Stretching Exercises

(Photo above: Boston 07 – Nancy Cook)

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Nancy Cook 2021

About Nancy

Nancy Peck Cook is a trainer and speaker who has presented in front of large and small audiences for the past 25 years.  Her work as an executive and volunteer trainer for the American Cancer Society during the growth of the signature activity Relay For Life trained professionals to be more confident and successful in their roles. 

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