When I first started running 10 years ago, my dad taught me that it was important to cool down properly, and then stretch. He followed this up by:
You should probably keep moving throughout the day or the next day too – it helps things not seize up.
So I followed that exact routine, and for many years, it worked. As I hit my mid 20s, I occasionally forgot, and I have to say, I really felt the difference, in a bad way. So now,:
I make a point (to myself) to stretch before and after every single run.
So why is this controversial?
Because you’d be surprised how many people (mostly online) have said to me one of the following:
- “I can take it or leave it, it doesn’t really matter”
- “No, I don’t notice a difference, so I don’t bother”
- “Don’t stretch, never have, never will”
And I think this controversy started to show me why so many people when they start running get confused. And you can see why. There’s so many questions when you start running…
- What do I wear?
- What should I eat before, and after a run?
- Should I stretch?
- How fast should I be running?
- How often should I be running?
Well let’s that that middle one for now.
Stretching
Clearly, there’s a mixed opinion online of some people who run. I’ve been ‘told’ by some of those runners stretching “doesn’t do anything”. And their opinion is of course, fair enough. You do you 🙂 But, for me, stretching makes a noticeable difference and I think my running would genuinely be impacting if I didn’t do it.
I stretch before a run
I do a full body stretch; well that’s what I call it anyway. Here’s a video on how I stretch before a run.
But to be totally honest, I don’t do it just to get my body warmed up. Stretching helps me mentally prepare too. So it distracts me from thinking whether I want to run or not! Your mind can do all sorts to you before you go for a run. It’s why so many run-procastinate! If you just get your running kit on and do your stretches, that can help; normally, I’d put my headphones on too so my brain is distracted with music too..
And I stretch after a run
Now this is one I have to force myself to do sometimes. Have you ever finished a run, felt good, and thought, “nah I don’t need to I feel great”? Yep, me too!
But honestly, do it anyway. That’s a case of the “runner’s high” and your endorphins are pumping telling you “you’re invincible”. But trust me. Soon enough after you’ve cooled down, you might start feeling a bit stiff..
I don’t stretch for long! In fact, most times I just take less than 5 minutes… while I wait for the shower to get the right temperature! So I’ll have done my run, stretched it out and then get into a nice cool shower.
You do you
Of course, based on my experience, my tip is to do your stretches – otherwise, you can feel heavy and tense and stiff later on or the next day. When I do stretch, I feel lighter. I don’t feel as though my legs are super heavy – something you might feel when you get out of bed the next day, or when you stand up hours later..
But if you really don’t want, or don’t think it’s worth it.. you do you! Enjoy your running, that’s what it’s all about!
Written by Katie McDonald, 1st April 2025.
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