Hi All. Just wondering what post run stretching you do if any? I have been doing ju-ju`s 10k prog unofficially until she starts a new one and I will then sign up. Up till and including the 7 k run I not feel stiff in body especially the legs at all even the next day I still feel fine.
8k is now making my calves and even base of back feel stiff just like I did when I started the c25k. I know it will go away eventually but I the 8 k run Monday and the 4k today and I got to admit I struggled as still a bit stiff when I started the run.
I do the usual arms knees bend, arms stretch etc before a run but have never done stretching after a run. They say as the post run stretching is important but more so as your mileage gets longer and for me 8k is long.
The problem is I have looked on the web and some of these post stretching by young people looks like you have to be a contortionist which I am not. I did try one of them and just fell over so gave up. I did start to do a Hip Flexor Stretch but it make my knees crack and they started to hurt fore a few days so that also is a no go.
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dindy
Graduate10
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I echo Rammy 75's words. I do a brisk warm up and warm down walk and I've been doing the same post run stretches since I started C25k. So far this has worked for me. One slight difference is the Hip Flexor Stretch ... a physio advised me to do more of a lunge with this one i.e. bending the knee to 90degrees rather than keeping it straight.
If you're feeling stiff persevere with the stretches they really should help.
I started doing the NHS choices how to stretch after a run in February this year when I started doing regular longer distances and a 15 min beginners yoga routine by Greatist on You Tube. To be honest I haven't noticed any difference in my body - maybe it got used to no stretching during the previous 5+ years. I just do a 5min warm up walk to start.
Plus toe lifts and heel drops...Stand on the bottom stair facing up. Heels off the edge of the step. Go up on your toes (hold onto the wall or bannister) hold, then back to level. Then drop your heels gently just enough to feel the stretch, hold then back to level.. Repeat a few times.
You may also benefit from a massage therapy stick (like a roller ) for your calves. They come with full instructions on how to use them..
Hope this is helpful with those longer runs.Good luck!😊x
I haven't done any stretches so far at all. The problem is my scoliosis and injured leg/knee mean i have to be careful which exercises I do - most gym equipment, for example, is not ok for me. I do use a roller on my calves though. i haven't had any ill effects from not stretching, even after 8k. My sister, who used to work as a physio, was going to show me some stretches that are safe for me, but we never got around to it last time she stayed.
There's always been debate whether we should stretch afterwards and there are some who never stretch at all and don't seem to suffer any bad effects.
I've always stretched for three reasons. One is that my body feels very tight and sore if I don't stretch regularly. Even before running (I'm always in the garden) I stretched. The second reason is that every single physio, consultant, knee surgeon, osteopath and other health professional I've ever seen - and I've seen a few in my time 😏 - recommend stretching. I reckon they know more about it than I do so I keep doing it. Plus it feels good.
The third reason is that I believe cats are the most flexible, agile animals in the animal kingdom and if you watch a cat they are constantly stretching! That's for a reason.
Therefore I stretch every part of my body depending on my activity. If I've had a day's gardening then I focus on my back, knees and core. After the gym, those bits I worked the most, and after running I pay particular attention to hamstrings, glutes, quads, calves and shoulders. I have a whole repertoire of stretches!
In your own case, I'd go with what feels right for your body. Have you tried a yoga or pilates class? They do fab stretches. Just don't stretch before a run. Try a longer walk and some hip swings, skipping, lunges, squats etc.
Btw, try kneeling on a cushion while you do that hip flexor stretch. I assume it's the one where you kneel and it's like an elongated lunge? Also, tighten your glutes before you go into the stretch, it gives a deeper stretch.
Thanks for all you input on post stretching. It does seem to up to the individual if they feel it needs to be done. I do the 5 min warm / cool down walk in addition to the pre walk stretching.My wifey gave me a pink sort of rubbery rolling pin to use as a roller but not sure if it is doing the job properly. Will be going into town soon to buy a couple more running vests from sports direct so will have a look at the roller they have.
How are you feeling now flick?? It still sounds to me like you have classic burn out with feeling tired,cannot run as far,no motivation and not enjoying your runs.
Obviously many other factors come into play like you are struggling to get enough sleep or quality sleep. No doubt you have done a lot of reading on the web about burn out and it can take a long time to get over it, a lot more than one week,several in fact if not longer.
One thing I did notice in reading was those who burnt out were very very worried about loosing motivation like you are. What they found was as they recovered their desire to go out running increased to a point they just had to go out and run.
So it seems you are not to worry your cotton socks off as you will get your motivation back if you loose it. I did notice that you are 5` 7" and I am also 5` 7.5 " with a cadence of 145 which is about the same as you. The only difference is you have 32" legs where I have shorty 29" (-:
The point is there is not a lot of difference in our cadence and I know you have often said you are running pace is slow. Can run just that tad slower in your recovery runs?? I thought it was impossible to run slower at 1st but it is not. I walked at a brisk pace then went into a slow slow jog and it made a world of difference. I even went down to 3.3 mph as an experiment which is tortoise pace but it does keep you from getting very tired and it piles the miles back on. Do not worry about stats on your Garmin as it is only a bit of electronics and probably not accurate. I would like you to go out when you feel like running and NOT put your Garmin watch on!!!
You know the route by heart now so pick a point and run to it and back. Do not even think about the pace & distance cadence etc what the Garmin normally tells you.
Sorry for being a doctor but we need to get you up & running again so we can all read your great motivating posts.
P.S Do not run just because we want you to run but because you want to run.
P.P.S I think there is a conspiracy going on !!! You have a Mr. I do not snore I am awake at home. Well sometimes I awake to find my wife asleep on the sofa and why because she says i sometimes snore like a rocket,rubbish (-: Others times she will hold my nostrils so I cannot breath to stop the snoring,real reason me thinks she is trying to make me kick the bucket. Other times I get an elbow in the ribs which wakes me up and I get annoyed.
"why did to dig me in the ribs" "to stop you snoring" "I cannot be snoring as I am still awake!!"
Do you see the similarity!!!! I am sure there is something going on !!!!
One of the best ways to reduce injury is to make sure you stretch immediately after each and every run, while muscles are still warm and supple. I use these and swear by them..
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What stretches should I be doing BEFORE a run? 
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