Wednesday, 14 November 2007

Run first then stretch

Posted by speedygeoff on Wednesday, November 14, 2007 with 1 comment
Optimal training means you stretch at the end

"Is stretching before running harmful?" Thus begins an article in http://askcoachjenny.runnersworld.com/2007/09/posted-by-amber.html which contains the following advice:

"For the sake of time efficiency and getting the most in with the least amount of risk, I believe the best stretching strategy for runners is the following.
"Warm up with 5 minutes of brisk walking. It gradually diverts circulation to the working muscles, increases heart rate and breathing. It is the best way to prepare your body for the upcoming run.
  • Take the next 5-10 minutes and run at a very easy pace continuing to increase heart rate, breathing and circulation.
  • Then work into your planned running regimen [easy, long, speed...]
  • Cool down with easy 5 minutes of running and then 5 minutes of walking. This is the exact opposite of the warm up. The cool down is very important as it returns your body back to its resting state.
  • Finish with flexibility exercises to improve/maintain range of motion in your muscles, joints and tendons."


  • As followed in my Monday routine:
  • 4:30pm very very slow warmup
  • 5:30pm very slow warmup
  • 6:00pm interval training
  • 6:30pm slow cooldown
  • 6:35pm stretching
  • 6:40pm very slow cooldown


  • Know your limits when you exercise

    1 comment:

    1. lol, that's the best cow yet!

      ReplyDelete