Rozciąganie przed bieganiem może być niebezpieczne a w najlepszym wypadku nic nie daje - spada moc, czasami wzrasta urazowość. Lepiej chwilę lekko pobiegać lub jeśli to jazda na rowerze to krótka przejażdżka wystarczy. Po bieganiu natomiast rozciąganie pogłębia urazy mięśni i najlepiej byłoby go też nie robić. Jedno z wielu opracowań: https://www.painscience.com/articles/stretching.php Podsumowanie: "Stretching just doesn’t have the effects that most people hope it does. Plentiful research has shown that it doesn’t warm you up, prevent soreness or injury, enhance peformance, or physically change muscles. Although it can boost flexibility, the value of this is unclear, and no other measurable and significant benefit to stretching has ever been proven. Regardless of efficacy, stretching is inefficient, “proper” technique is controversial at best, and many key muscles are actually biomechanically impossible to stretch — like most of the quadriceps group (which runners never believe without diagrams). If there’s any hope for stretching to be medically useful, it might be a therapeutic effect on muscle “knots” (myofascial trigger points), but even that theory is full of problems."