does anyone know a web site or have any suggestions on how best to warm up and stretch before a run? how long for? i do a few stretches but as am increasing length of run would like to know im doing all i can to avoid injury. thanks.

I usually do a half mile warmup followed by calf, hamstring and quad stretches.

After my run, I do another half mile cool down jog.

I used to always do calf stretches before a run but lately I do not do any static stretches. All I do now is a slow half mile or so run and then pick up my pace. After the run, I spend 10 minutes doing the static stretches.

stretching before running can increase the risk of injury not decrease it (especially if you don't know what you are doing) by forcing cold muscles to work

Personally, I leave the stretching until afterwards

If you must stretch before get a good book like Michael Alters sports stretch

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Running Blog | Triathlon Blog

Yea, someone on here also mentioned that since not doing stretches before a run that their shins are a lot better. Thats why I've stopped doing it

makes sense, will seem strange not doing static stretches first, but will give it a go.

Ditto.....

I'm terrible I don't stretch before or after sometimes walk a little afterwards but I've never suffered any ill effects.

I always forget to stretch, and always suffer the day after with a sore groin. But still I forget.

I'll help you with that one Dimple.

Will now start to do stretches before and after

... And maybe stop off half way round and do some too?

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GONE RUNNING

Will take your advice , it seems I always learn the hard way.

I dont know if its relevent,

But the Marines dont do what i call "stress strecthing" any more apparently it can have a anethsic (again sorry for my spelling) affect on the body, and doesnt really 100% benifit you.

The technique they use now is by running in a circle, and doing various things on order. For example 1 - Jump up and head a imaginary ball, 2 - Right hand down, 3 - Left and down, etc etc.....so whilst we are all running around when the command gets called you do that particular motion.

Before i run, i do the same quick warm up.....yes on my own! Working up from my feet, then back down.

Then you can do your "strees strectching" strecthing if you so wish becasue the body has a good flow of oxygen, etc to its muscles.

I take a spinning class, and before we do anything i run through this routine.

I don't stretch unless I'm doing speed work but I do run at a mile or two at an easy pace.

If I'm doing speed work I'll run a mile or two, stretch, do the speedwork, walk for a few minutes (usually I can hardly put one foot in front of the other afterwards) and then stretch again, partly to help me catch my breath and clear some lactic acid so that I can jog home, and partly because I know I'll be thankful for it the next day.