Advice for after run stretching

[janicemason]

Hi,

I wanted advice pre and post runs. I completed c25k a couple of months ago, for the second time ! I have really enjoyed it and 5 min walking at the beginning and end has been enough.

I have ran more or less every other day plus lots of walking.

I have got a bit faster though not compared to others!

I have naturally started to run a bit further and a bit longer now. Which I love, knowing I can just go out and run. So excited!

Anyway, it has increased and so yesterday I ran 7kms in about 52mins. I could of carried on a bit longer but dont want injure myself.

What I am finding is that my hips and muscles around where legs joins hips is quite achy and I usually run at night . So when going to bed its worse. I am sure I do not pay much attention to stretching .

I think maybe it is hip flexors and advice on how to stretch out would really help.

I know question has probably been asked a million times 🤗

Thank you so much for forum and running programme. It is amazing and life changing!

[Grannyhugs Graduate10]

Stretching is really important. Have a look at the stretch and flex forum. These are really good too

nhs.uk/live-well/exercise/h...

[janicemason in reply to Grannyhugs]

Ah thanks alot

[Allbarron 60minGraduate]

Wow that time is non too shabby! I'm no where near that. In regards to stretching I found a dynamic routine on YouTube that takes me 5 mins which I do before I leave home. I wasn't stretching much after but recently have started using Adrienne's yoga post run. It's helped a lot. I'm now trying to do a longer yoga session on the days I don't run. Hope you find some relief🤞

[janicemason in reply to Allbarron]

Oh thanks!. I have no real ideas about times etc but just so happy to be able to run and not be dying!🤩

I have seen Adrienne yoga videos but didnt know there was a run related one. Will lookout up. Thanks for the support x

[2718281 Graduate10]

I got a book called Pilates for runners, it has a section on stretches, and also many exercises you can do to strengthen your hip flexors and glutes. I have created a 5 min post-run routine based on the recommendations in the book, and then I also planned some Pilates sessions through the week to build my core strength

[janicemason in reply to 2718281]

Yes had just started pilates when lock down started. I will look at this and see if i can make a little programme too . Thanks for the supportàà

[Jkm123 Graduate10]

I went for a gait analysis appointment last week and the guy there recommended me the Nike training app. It’s free to download and I do the post run stretches and flexibility on there to build up my strength. There’s lots of different programs though and I’m enjoying it so far!

[Allbarron 60minGraduate in reply to Jkm123]

I have the app but.use it for the guided runs. I'll checkout the stretches👍

[UnfitNoMore Graduate10]

Stretches are well worth the effort either directly after the run or shortly afterwards (muscles stay warmed up for up to 45 minutes) so if I can’t do them immediately (parkrun finish funnel for example) or soon afterwards (post parkrun coffee and chat) then I just warm up again later in the day and do them.

As above though... it’s also about strengthening the muscles that display weaknesses... Strength & Flex and specific knee strengthening work fixed my “chronic” knee issues... and Nike Training Club is wonderful, with plans for beginners with no equipment right up to athletes with a full gym.

[janicemason]

Ooh will check that out too. I think I was so elated that I can run but have neglected the important stretching. Thank you !