stretching

wondering how long and how much you guys stretch, particularly before and after you run? 

My stretching hasn't been cutting it lately, so I talked to my sister (who is a big runner) today.  She encouraged me to jog slowly for about three to five minutes, then stretch wtih warm muslces, then do my real run, then stretch again. 

I also think my jogging is much better when I alternate running days with yoga days.  Now if only I would actually do that regularly...

Probably not too helpful in that I lack specifics, but that's my .02.

-Meg

I'm not a runner, but I stretch for about 5 minutes after my gym workouts.

Jenny

I typically stretch for about 5 minutes before I run just to get the muscles a bit loose.  After a run, I like to get in 20 minutes or so because the muscles are hot and limber.  There is nothing that makes me feel better than getting loose to start the day.  

Typically, I will stretch and hold each muscle for about a minute.  My whole routine starts with my hamstrings and low back.  If I can get them loose, the rest is easy.  I will sit on my butt with my legs straight out and try to touch my toes.  I will hold for 10 seconds and release for a second or two but go right back into it.  This time I should go an inch or so farther.  Again, I will do 10 seconds and rest for a couple seconds then stretch.  My fingers should go an inch or so farther this time also.  I will do that about 5 times.  There is no bouncing involved, just a constant pull on the low back and hamstrings.  I try to hit all the big muscles like that but usually short change the upper body muscles. 

When I run I do the warmup that I do with P90X...45 seconds jogging in place with knees up, 45 seconds with knees down (butt kickers), 30 seconds of jumping jacks, 30 seconds of Mary Catherine Lunges (basically legs spread pretty far out front to back, then switch back and forth).  That gets the muscles warm and blood flowing.  Then I stretch hams, quads, calfs really well...3-5 minutes.  After I run I cool down with just a slow jogging in place for a minute or two, slow jump rope motion without the rope, march and kick for a minute or two, then do the same stretches I did before.  I never cramp after that and the stretching feels great. 

I actually do about 15 mins before and 20 after.  If you stretch afterwards good, it increases your flexibility.

I'm kind of bad about it and it's cost me. (Tore my calf muscle.)

Now I try to stretch after any run workout and I do a stand-alone strength and flexibility workout once a week.

For my track workout, we do dynamic stretches beforehand. Those are the only stretches I'll do before my muscles are warmed up.