Don't stretch before. C25K has a built-in warmup walk. Do that and it's all you should need. If you feel like you NEED to stretch (something feels tight) then warm up, stretch, then get back to it. But don't stretch cold muscles.
As to stretching after, it depends. There are studies out there showing even stretching afterward when you're all warmed up can cause or aid in injury. Sometimes because people stretch too deeply. From what I've found, it's about 50-50 split on "yeah stretch after!" or "no, it really doesn't matter."
Really, I know plenty of runners who don't do much stretching at all. A quad stretch, hamstring and/or calf stretch maybe, just quick little routine and then on with the rest of their day. The biggest thing is to not finish your run and then just stop and sit down or something, haha. You have to cool down with a walk too (which is also built in to C25K.)
I wouldn't worry too much about stretching after a run unless you're experiencing some tightness, and then look into stretches specifically for those areas. Quad stretches are nice and feel good! I do some hip flexor stretches because I still experience some hip flexor tightness every now and then, and it feels good - and I might do a wall stretch if my calves are feeling tight, but I don't always. Listen to your body and do what it needs, because everybody is going to need different things.
I would however look in to adding stretching as part of your regular fitness routine, via yoga or pilates. Here's some yoga stretches, I like most of these:
http://www.runnersworld.com/stretching/flexible-routine
This is the DVD I like to do, I try to do it every evening after a run, but sometimes I don't have time for the full DVD and just do some of my fave poses:
http://www.amazon.com/Power-Yoga-Fl...TF8&qid=1375801754&sr=1-9&keywords=Rodney+Yee
I've also heard good things about this one, but I don't own it:
http://www.amazon.com/Conditioning-...F8&qid=1375801784&sr=1-15&keywords=Rodney+Yee
As to stretching after, it depends. There are studies out there showing even stretching afterward when you're all warmed up can cause or aid in injury. Sometimes because people stretch too deeply. From what I've found, it's about 50-50 split on "yeah stretch after!" or "no, it really doesn't matter."
Really, I know plenty of runners who don't do much stretching at all. A quad stretch, hamstring and/or calf stretch maybe, just quick little routine and then on with the rest of their day. The biggest thing is to not finish your run and then just stop and sit down or something, haha. You have to cool down with a walk too (which is also built in to C25K.)
I wouldn't worry too much about stretching after a run unless you're experiencing some tightness, and then look into stretches specifically for those areas. Quad stretches are nice and feel good! I do some hip flexor stretches because I still experience some hip flexor tightness every now and then, and it feels good - and I might do a wall stretch if my calves are feeling tight, but I don't always. Listen to your body and do what it needs, because everybody is going to need different things.
I would however look in to adding stretching as part of your regular fitness routine, via yoga or pilates. Here's some yoga stretches, I like most of these:
http://www.runnersworld.com/stretching/flexible-routine
This is the DVD I like to do, I try to do it every evening after a run, but sometimes I don't have time for the full DVD and just do some of my fave poses:
http://www.amazon.com/Power-Yoga-Fl...TF8&qid=1375801754&sr=1-9&keywords=Rodney+Yee
I've also heard good things about this one, but I don't own it:
http://www.amazon.com/Conditioning-...F8&qid=1375801784&sr=1-15&keywords=Rodney+Yee