Hi everyone!
Just completed Week 6 run 2 (WOW!!!) and the thing i'm struggling with is my calfs. They feel like lead weights on the bottoms of my legs! Does anyone stretch before/after their runs and if so what and how? It's not something i've thought about before :/
Thanks for any advise you can offer! x
The jury is still very much out on the benefits of stretching before a run. Some argue that it's essential to prepare the muscles for their hard work, others counter that stretching cold muscles leads to increased risk of strain. The experts can't agree. I happen to believe in the "don't stretch before" group, but that might just be because I'm a lazy bugger.
In contrast, there seems to be almost universal agreement about the benefits of stretching after a run. This page: runnersworld.co.uk/staying-... has some clear pictures showing the key stretches, but if you want to google it, there are literally thousands of articles on the web.
My experience is that if I don't stretch after a run, I ache the next day. If I do stretch, I ache a lot less. Clear correlation.
All the best, and enjoy your continued running.
Brilliant, thanks for that. Will have a good read up!
I don't stretch around my run. It was all that poncing around (sorry) I observed in family runners that was one of the major disincentives to trying running. I liked the C25K alternative of walking for 5 minutes before and after and I still stick to that.
However, I've added stretching/balancing exercise into my *overall* fitness programme and I do 5-10 minutes of gentle yoga every morning when I first get up and I make sure to incorporate poses which stretch muscles which can be tightened by running and which generally support my running. There is also the NHS Strength and Flexibility programme - more podcasts with Laura! A 5 week programme and the idea is that you then repeat the final week podcast from time to time. There's a very quiet forum here for it and you can also find a programme that shows you how to combine C25K with S&F (and later a few other exercises from the NHS)
I guess my caveat is firstly that I probably have abnormal exercise physiology anyway and I am going to experience pain whatever I do. Also that my running is done at my own pace (no communal events), these days I do not drive myself really hard (although it is good to do intervals sometimes and C25K was certainly hard) and I do not run on roads. And I run in minimalist footwear so I can really feel what is going on in the here and now. On the (very) rare occasions I've run on tarmac or really pushed an interval session... or if I've skipped the 'walk sandwich'.... I can really tell later, so I can see why people who are running competitively or in sub-optimal conditions might need to do something different. Oh and one other thing is that except for very warm weather I am usually in full leg cover - I've experienced very slight calf twinges when running with uncovered calves.
My experience has been that the 'shin splint' type pain which I lived with for years before taking up running is vastly improved and I've not had any running injuries so far in two and a half years.
Stretching is part of my post run routine and I was convinced from the time I started using them, after W1R2, that they help to reduce the worst of the early days running aches. My routine is based around these nhs.uk/Livewell/c25k/Pages/... They are meant to help realignment of muscles after exercise and reduce the risk of injury. I only, occasionally, stretch my very tight right achilles before a run, until it feels something like the left, otherwise I can only run in circles.
Keep up the good work. keep running, keep smiling.
Because I suffered shin splints as I graduated C25K but thankfully got past them, I'm just conscious of trying to avoid them coming back so the only stretches before a run are to stretch the calves out (one leg back from wall and lean in so as to feel the stretch in that same leg), and then pilates roll downs to stretch out the ham strings, since I've had some low back issues in the past.
This is something I've been thinking about lately. I'm a non-stretcher pre or post run. I used to do a few post stretches during my c25k but since graduating I haven't bothered. I always have pre and post 5 minute walk and that's it. I always have a post run recovery drink (SIS Rego Rapid Recovery) mixed with 500ml of water. So far no problems
I've also recently found I have really tight calves when I'm running. I haven't figured out a solution to the problem yet (though I'm being more diligent about post-run stretches) but thought I'd say you aren't alone!
stretching is definately good...and its also normal for your body to be 'complaining' about running, so they may settle as you progress... you are doing really well 
Personally I do a warm up walk with a few bum kicks to get the blood pumping to the old legs and a few shoulder rolls and arm pumps to get the blood flowing to top of the body....but after the run I have a step outside my house (I'm lucky but a kerb will work just as well) and I stand with balls of feet on the edge and then lower myself down until my calves stretch and then raise way up on tippee toes and I do this about 5 times. But I have also found that yoga has helped a lot too with stretching the legs. But I'm not for all that jumping about that some runners do as I think being a novice it'll do more harm than good.
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