How much stretching

do you do before a long run? Im so bad at this. I do a few toe touches and take off. Im thinking I should really stretch though before the half on Sunday. Ive heard horror stories of hamstring pulls after like 10 miles ... Im nervous about this.

Re: How much stretching

I do a lot - but I had been injured so I need to make sure everything is loose. I especially make sure to open my hips, stretch my quads/hams, and calves which have a tendency to get super tight.

I foam roll before and after my long runs and its been the best thing for my calves and IT bands.

Message edited 9/28/2011 9:20:01 AM.

Re: How much stretching

Message edited 9/28/2011 9:24:15 AM.

Re: How much stretching

I usually stretch my hamstrings, quads, hips and calves and hold each stretch for about 10 seconds each. Before a race I usually do that twice in the hour before. Not sure if that's what you're supposed to do...but its worked for me so far! I wouldn't worry too much about cramping up unless you've felt that a lot during training. And remember, its ok to stop during the race and stretch...when I don't, my time is usually worse. Good luck and have fun!! It's going to be great!

Re: How much stretching

Re: How much stretching

Actually none at all. According to my running coaches, there is no proven benefit of stretching before a run. if you want to do it, fine but I just make sure to warm up.

I do a VERY thorough stretch after my run but I actually do none before.

This article supports it:
Link to Article

Message edited 9/28/2011 9:29:49 AM.

Re: How much stretching

I'm with Rachel. none at all. I just take the first mile to warm up. I do all my stretching after. Before a race shorter than a marathon, I will do a warm up and stretch, since I don't want to waste the beginning warming up. Marathons I use the first mile to warm up to keep me from going out too fast. Plus i want to hold onto all the energy I can LOL

Re: How much stretching

You can do limited amount of stretching prior to working out (hold for 15-30 seconds) but it won't have that much effect. Your muscles are cold and stretching is MUCH more efficient on warm muscles. It will help with healing AFTER you do the workout! Prevents injury and pain! I never strech my clients prior to massaging, manipulating and warming up the muscles. You can actually hurt youself stretching with cold muscles.

Re: How much stretching

Message edited 9/28/2011 8:34:43 PM.

Re: How much stretching

None. Sometimes after but usually nothing.

Re: How much stretching

none

Re: How much stretching

I agree with the posters saying that they stretch afterwards. I have started doing this as well, instead of before, and I have noticed a HUGE change in my flexibility.