What are the best stretches to do for running?

[kinney1]

I want to start running again, but I want to avoid injury. Should I start with some dynamic stretches pre run, and static stretch post run? Do you feel that there are a couple of staple stretches for running? Thanks.

[littlerunner]

Great question! I'm a runner but I hardly ever stretch.. I know it's important too, but I just don't. The front of my shins were killing me during running today.

[BamaDave]

I like dynamic stretches before a run. At times, I do an entire lower body dynamic stretching/mobility routine before a run. Not always, though, as it takes about 7 or 8 minutes, and I am usually pressed for time!

[kinney1]

Thanks Bama....Maybe some warrior lunges, lateral lunges, and a static calf stretch before I run? Are there any exercises that you do avoid typical running injuries IE Runners Knee, ANkle problems...I haven't run consistently in years - so I want to try and avoid injury.

[BamaDave]

I actually don't do static calf stretches before I run. At some point, I was told those actually raised chances of calf injuries. But who knows - information about stretching is all over the place. Many of the dynamic warmup exercises involve coming up on the toes, which warms up the calves.

[Karen P]

The best stretch for me is just the good old fashion hamstring stretch. I know its simple but touching my toes has remained the best stretch I can do before running. Also, for my calves, I like to stand on the stairs, put my toes on the edge of the stair and lower the back of my foot. It really strectches deep.

[Phaedrus49er]

Pre-run - dynamic stretching
Post-run - isometric stretching

Pre-run isometric stretching increases risk of injury (others may have quicker access to study links). However, common sense: why elongate a muscle that will be repeatedly and forcefully contracting? Hmmm...

[papperclippy]

I usually start with a good warm up run, then do some static stretches, do the main run, and end with a few stretches. My leg muscles are very inflexible.

I just wanted to pass on a little tip for shin splints. I used to get them every once in a while, especially after not running for a while. Do a warm up jog, then, walk only on the balls of your feet for about a minute and then walk only on the heels of your feet for about a minute. I usually stretch my arms and shoulders as I walk around a circle doing these exercises. I didn't think it would work, but I never had shin splints since.

[rachael24]

Papper you have the same exact routine as me...LOL

[Karen P]

Thanks for the good stretching advice. I thought I was doing some good sretches, but maybe not. I may need to stretch more intensely than I realized.