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i have just started running exercise in last week.i want to know that is stretching exercise necessary before and after running? if yes, then what types of stretching exercise i should do?

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Stretching exercises is a good idea for warm up and cooling down when participating in a running program.  The object is to stretch your major muscles in your legs.  One exercise can be done by pressing your arms against the wall, keeping them straight, and put one foot back behind you while bringing the knee of the other leg forward and stretching.  Do not bounce when attempting to stretch a muscle; you do not want to risk tearing the muscle tissue.  Anything you have been taught in gym class to stretch would be great to use.  Then jog in place for a minute before heading out.

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hi,

I agree with ybanks522

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5 posts

A good method to use particularly as you have started running is dynamic stretching - stretching while moving especially before you start.

Start with a gentle jog and then add in some stretches such as high knees for 30 seconds or between lamposts. Also heel kicks are great. Walking calf raises are good to use too (walking and going up to tip toes).

After exercise simple static stretching such as ybanks said are great but dynamic is most definetly better at the start.

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I do not think so that stretching is necessary before and after running. carrying on simple exercises like jogging, cycling, swimming etc will soon make you a fit runner.

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