How important is stretching before and after running?

Question

what are some good stretching techniques for runners who run very fast like me?

Answer 1

It reduces risk of injuries and reduces soreness afterward.

You can look up stretching exercises for runners if you are unsure what to do...typically you want to focus on your calves, quads, buns, inner thighs, shins, and anything else that you work when you run (maybe some arms and upper body/back if you pump your arms a lot).

Warm up a bit and stretch before running to get your muscles ready...then stretch again afterward to help the muscles relax and cool down from the strenuous activity.

Answer 2

Stretching is very important in any physical activity, although, stretching CORRECTLY is imperative! Improper stretching is worse than no stretching at all which will likely lead to injuries.

Remember this basic stretching knowledge, do not bounce up and down or struggle to hold painful positions and call that stretching! All you are doing or people who you see do that is tearing and tightening.

Only through controlled, relaxed method of stretching will you be able to increase flexibility and reduce muscle tension without injuring tissues. Always stretch before and after your run. It is recommended that you stretch 9 minutes before and 9 minutes after your run.

Finally, as a 'run very fast like me' runner, it is all in the form utilizing 10-30 seconds of stretch techniques on each leg for the recommended time. NO BOUNCING!  Also, remember to breathe! Do not hold your breath when stretching. Breathe slow, rhythmical and under control.

If you are suffering from any runner problems, like Achilles tendons, shin splints, tight calves/ankles, tight hamstrings, lower back pain/sciatic nerve pain or your feet, this will pin point which specific stretching you must adhere to as part of your regime. I wish I could draw to demonstrate specific techniques that I do, but I am a woman that run 1.5 miles in 10 minutes, approximately. I have been a consistent jogger/walker/runner for 13 years. Simpy remember to listen to your body, see a podiatrist if necessary, and purchase proper running shoes.