Runner Stretches?

Can anyone suggest a good website that demonstrates good runner stretches? I've found some pretty bland ones, but I was wondering if there are any recommendations? Even as much as I stretch before and after running I still feel super sore the next day and I was hoping there were more stretches I could do that really get those working muscles so I wont feel so bad the next day.
Thanks

I don't think that stretching is going to make you feel "less sore".  Building the strength in your muscles, ligaments, and sinews will help with that.  Also, proper recovery will help.

But, if you want stretches, Runner's World has a whole page devoted to them here.

Actually, doing hip flexor stretches after running was the only way I could continue.  Without doing those stretches, I was in so much pain the next day that going up stairs was difficult.  Now I'm able to run multiple days in a row, without too much difficulty (depending on the distance and effort).

You can check out this page too (http://www.abc-of-fitness.com/leg-stretch/hip -flexor-stretch.asp).  It's not a running specific site, but they do show the stretches in motion, which can help.  The link I posted is the stretch I do to help with my particular issue.  I also had issues with my dorsi-flexors (front of shin), but that was a strenghtening issue, not a stretching issue.

Where are you sore, in particular?  Also, I stretch after running, not before.  People I trust advised not stretching cold muscles, so if you're going to do stretches before running, maybe try warming up first.

Are you new to running?

Clint

While I do some stretching after running I honestly believe the best thing I do to lessen muscle soreness after a long run is simply walking around some.

I've been running for a little over 2 months now. I am sore all up the back of my leg from ankle to thigh. I hate that I cant run multiple days in a row since I get reallllyyyy sore after two days in a row and exhausted. I have good shoes, I know everyone always suggests that, but they are great and comfy. I walk a bit before running, stretch, run, and stretch again.

"Great and comfy" shoes are wonderful, but are they the right kind of shoes for your running style?  It would take someone with experience to watch you run to tell that.

Other than that, is there a reason you want to run multiple days in a row?  A lot of people will run 3 or 4 days a week, trying to take a day off in between runs.  And since you've only been running for 2 months, maybe you need to slow down.

How many km/miles are you running per session?  Are you increasing your weekly (or daily) mileage regularly?  If so, by how much?

In any case, stretching out those muscles shouldn't be too difficult.  Hamstring and calf stretches.  You can also try ibuprofen (Aleve is a name brand, I think; I just use the generic) to reduce the pain and any inflamation.  You can try icing down the areas that are getting sore after running.  Maybe try doing doing some stretches for a period of time after running (i.e. not just the first 5 minutes, but over the next few hours).  I find I get stiff and sore if I don't keep kind of active after a run (like going to bed too soon, long drives, or sitting and watching TV).

Clint

This site shows 12 stretches for runners. It's in Swedish but it's got both pictures and a little movie so it should be ok. I've used this a few times but I don't get pains and seem to skip stretching 9 times out of 10... The movie is at the bottom,  where it says Relaterade länkar Stretch i webb-TV.

I checked the movie and it doesn't seem to work anymore. I can't remove my post either... well, the pics are still there if you want to take a look :-)

Original Post by wesmckean:

I don't think that stretching is going to make you feel "less sore".  Building the strength in your muscles, ligaments, and sinews will help with that.  Also, proper recovery will help.

But, if you want stretches, Runner's World has a whole page devoted to them here.

 +1 You are better off massaging with a foam roller, "the Stick" or, if you can, with your hands. Stretching, IMO, is only needed for extra flexibilty. Like gymnasts, martial artists, dancers, ect.

I run 3-4 miles depending on how sore I am. Now I can take a break run one day, rest day, run again and still feel super sore from the first run. I want to run cause I actually like running, I like Runner's High. lol. It also helps me feel like my body is really working.

My coach broke my long run this week up into a night run followed by a morning run.  I did 7.5 miles Tuesday night, then 4 miles Wednesday morning.  For the morning run, I was so sore, I looked like I was running crippled.  It took me almost a mile to warm up.   I was so slow, walking and jogging.  That's why a five to ten minute warm up is ALWAYS a good idea when you run.  It will work out the soreness and get the blood flowing to those muscles.

Yeah I'm no health expert, but I'm a pretty heavy runner - anywhere from 20-35 miles per week. I never stretch. To the best of my knowledge stretching is for it's own sake, for flexiblility. It won't aid your running or recovery at all. I've actually heard that it's one of the more common misconceptions about exercise - that stretching helps prevent injury or helps in recovery. To be honest I could care less about stretching.

The only things I really focus on are getting a lot of complex carbs to fuel my runs, protein to help me recover from the days I lift weights, pottasium for general muscle-health, and water. Lots and lots of water.

What about a nice cold glass of chocolate milk right after you run.  It's supposed to help your muscles recover, and prevent soreness.  There's a thread about it in this forum.  Protein drinks work too apparently.