A quick web search of running and stretching can get you down quite a rabbit hole. It's my goal to make what to do before and after your workout as simple as possible.
If you've been running for any period of time, you've likely felt conflicted a number of times about stretching. We all have felt guilty about not taking some time to stretch before or after our run (which one is correct, by the way?).
Most of us acknowledge we should stretch more but seem to justify skipping it by saying we don't have time. We are just too busy. The argument is, if I have one hour to squeeze in my workout, I'm going to spend the full 60 minutes running to maximize my fitness. I am definitely guilty of this.
But here's the thing, we actually perform better when we take some extra time to get our body ready to hit the road and when we focus on starting the recovery process after.
Many studies have shown that stretching cold muscles before your run is not the best plan. Instead, you should perform a dynamic warmup. This consists of a series of movements designed to increase blood flow to the muscles and functional mobility.
David Reavy, founder of React Physical Therapy, walks you through examples of some of the best options, including a four-way lunge, an inner-thigh squat, a glute stepback and a downward dog plank. I know from personal experience that when I take even just a few minutes before my run for these, it makes a big difference.
When you've finished your run, it's the perfect time to stretch those nice warm muscles. Andrew Yoon, a therapist at React, shows us how even just three simple exercises can make a difference in how you feel the next day. Stretching should never hurt but should be gentle and relatively comfortable.
So my suggestion for you is this: If you want the best overall experience, take five to 10 minutes before and after your run to incorporate these little extras. You'll be thanking yourself every time that you do.