Running and stretching - when, what and why?
With the cooler temperatures, running is more fun again. But one question comes to mind: When should I stretch? The short answer: When it's good for you.
The slightly more detailed answer comes now.
Stretching as a follow-up
The classic static stretching brings us "down" and relaxes us. Therefore, my recommendation is not to stretch before running, but after. It is even ideal to wait one to two hours to achieve an optimal effect. Directly after running, the body is still busy removing lactic acid and other by-products. Here it is advisable to invest five to ten minutes in - really! - to go for a run or walk in a relaxed manner. You will recover faster from each session in the long run. Two hours later you can stretch for ten to twenty minutes at your leisure. Resting is so important because we want to achieve relaxation with stretching.
The tip to stretch immediately afterwards is not completely wrong, but it is not ideal. It comes from the fact that we trainers know that you are much more likely to do it that way.
Do you have to stretch? No. Only if it's good for you. I have seen and coached various athletes over the last 20 years and the camp is roughly divided into two factions: The non-stretchers and the stretchers. There are very successful athletes from both factions. I myself, for example, was injured twice for a long time when I neglected stretching too much.
Stretching as preparation
Many trainers still consider this an absolute no-go. The idea is that the muscle tension is reduced in such a way that the joints are then unnecessarily stressed more. This objection can be correct in many cases, but I acknowledge that there is a high individual component here: I know athletes, myself included, who do this from time to time because it simply fits in some situations. Here it is necessary to experiment a bit.
The combo works for sure
What you are right about is this combination of exercises with videos from FGO, which are getting on in years: Old but Gold.
Before the training
Here you prepare your joints for the running load. You can also do the same exercises before all other workouts. You will notice that the movement is easier afterwards and that your movement quality increases:
Your actual training
Then do your main workout
After the workout (ideally 1-2 hours later)
Afterwards you can do this stretching programme: Stretching Video
I am happy to receive questions, requests and feedback,
Christophe
csauseng@fitnesssgoesoffice.com