Skip to content

Your Cart 0

Maximum order value is €150. View International / EU Shipping

20 Tablets for £1
20 Tablets for £1
High-Strength Hydration Drink
€1,33
Precision Fuel Taster Pack
Precision Fuel Taster Pack
Exclusive to XMiles
€4,65
Active Root Gel Pack
Active Root Gel Pack
3 gels for £3
€3,99
Mountain Fuel Chia Gel Taster Pack
Mountain Fuel Chia Gel Taster Pack
3 gels for £2
€2,66

Your cart is empty.

Log into your XMiles account here and view your store credit.
Subtotal
€0,00
Secure checkouts with / /
The "Don't Be Sh*t!" Series - Stretching the Truth

The "Don't Be Sh*t!" Series - Stretching the Truth

Show me a research paper that says stretching is good for runners and I'll point you to another two that suggest you are just as likely to get injured with a diligent stretching routine. So...

Who to believe?

The general consensus these days is that static stretching before your run is a no-no and I wholeheartedly agree.

In my opinion the best way to warm-up for your run is to run, just a lot slower!

I start with a very slow jog and don't start to extend my stride until I'm confident that my old bones are ready for something more strenuous.

Post-run warm down routines are an area where my opinion has changed over the years. Early in my running career I used to do nothing and I got away with it!

However, just like a new car, once you have clocked up a few thousand miles you have to start thinking about a bit of maintenance otherwise things will start to break down on you!

Now I always finish my runs a little way from home and add a 5 min walk to the end followed by some dynamic and static stretching. My goal with this post-run routine is to ensure that when I next go for a run, my legs feel as fresh as possible.

I follow a general policy of "If it ain't broke don't fix it" so you are unlikely to see me do any quad stretching as I never have any issues with those. Hamstrings and hip flexors are a real issue for me though which is why you'll find me doing lots of lunges and trying (but failing!) to touch my toes.

Keeping track of what leads to a more comfortable run the next day is key, don't just follow a warm-down routine because some bloke in a magazine told you to, monitor what works for you and stick with it!

Monthly Tip

Progression Runs

If I’m doing a training run that is not a specific speed session I quite often make it progressive in terms of pace. As mentioned in this article, I always like to start with a slow first mile to warm-up but I also like to maintain control with my runs by gradually increasing the pace as I progress finishing off at a faster pace. It really helps with pace management and if you can manage a “Royal Flush” by making every single mile faster than the last one then just think of all those extra kudos you will get from all your Strava followers!

Previous article Electrolyte Strategies for Endurance Athletes
Create your nutrition list
To start, click the button. Follow the prompts, and create your nutrition list.

It’s your choice - with our knowledge.