dynamic stretching and warming up before, static stretching after (ie holding 30 seconds at maximum extension).
if you run a lot, because it's a narrow range of motion, if you don't stretch, then over years you will definitely run into flexibility problems that stretching would have helped alleviate.
For instance runner's knee occurs when you strengthen and shorten muscles, and they tend to pull up your kneecap so it is out of position and no longer glides smoothly in its slot. (naive and possible not 100% complete or correct explanation).
If you're going to run regularly for years, a flexibility regimen is key to staying healthy. Also listen to your body, increase distance (and speed) gradually.
I think increased risk of injury applies more to e.g. sprinters or football players increasing risk of straining a hamstring by doing a static stretch prior to an activity with explosive acceleration.
if you run a lot, because it's a narrow range of motion, if you don't stretch, then over years you will definitely run into flexibility problems that stretching would have helped alleviate.
For instance runner's knee occurs when you strengthen and shorten muscles, and they tend to pull up your kneecap so it is out of position and no longer glides smoothly in its slot. (naive and possible not 100% complete or correct explanation).
If you're going to run regularly for years, a flexibility regimen is key to staying healthy. Also listen to your body, increase distance (and speed) gradually.
I think increased risk of injury applies more to e.g. sprinters or football players increasing risk of straining a hamstring by doing a static stretch prior to an activity with explosive acceleration.